The sacroiliac, or SI, joint is the bony area between the sacrum and iliac of the pelvis. The body has a left and a right sacroiliac joint, which often match each other. The SI joint is a weight-bearing synovial joint which supports the spine. Common symptoms of a sacroiliac joint injury are pain in the lower back or pain that radiates down into the buttocks. Treat SI joint pain by strengthening and stretching your core muscles.
Supine Hip Hinge
Supine hip hinges engage your inner abdominals and hip flexors. Lie supine with your inner abdominals contracted and your legs elevated at right angles. Slowly allow your left leg to fall forward and down. Bring the left leg back toward you once your left heel touches the floor. Repeat with the right leg once your left leg gets to a right angle. The key is to move one leg at a time. The movement becomes choppy if the legs start to move simultaneously. Make sure the leg motions are always slow and controlled. Keep a constant abdominal contraction.
Supine Ball Bridge
Supine ball bridges stimulate your inner abdominals, gluteals and hamstrings. Start by sitting on a stability ball with your knees bent and feet flat. Gradually walk your feet out away from the ball. As you walk out, lean back into the ball. The back of your head ends up on top of the ball -- lean back until your torso is horizontal to the floor. Your knees are bent with your legs at right angles. Hold the body bridge for 20 to 25 seconds while maintaining a glute and abdominal contraction. Walk your feet back toward the ball and sit up until you reach your starting position. Aim for a total of five ball bridges. Remember not to overextend the hips while in the bridge position.
Knee-to-Chest Stretch
A knee-to-chest stretch targets your lower back and hip flexors. Lie on your back with your head and neck supported on the floor, and both legs elevated and stacked together. Keep your knees fully flexed or bent. Grasp the top of your knees with your hands and pull slightly. Hold your knees to your chest for a 30-second count. Complete two stretching bouts of 30 seconds. Do not pull so far that it causes you to rock forward and back.
Hip Rotator Stretch
A hip rotator stretch involves the piriformis, a muscle in the gluteal region of the lower limb. Lie on your back with both knees bent and your feet flat on the floor. Place the outside of the right foot on the front of the left knee. Bring the left knee up and toward you. As you lift the left leg, grab the back of your left thigh. Hold your left leg in position for 30 seconds. Do two 30-second stretches on each leg. Make sure to hold your leg in place and not pull on it.
References
- "Overcoming Neck and Back Pain: A Proven Program for Recovery and Prevention"; Lisa Morrone; 2008
- "Spinal Stabilization: The New Science of Back Pain"; Rick Jennet, RJM Fitness and Rehabilitation; 2001
