Your sacroiliac, or SI, joint is the point where your hip bones meet the lower portion of your spine. While this joint does not necessarily move or slip out of place, its connection allows you to twist your hips and torso. You experience pain in this area when you injure or pull the muscles and ligaments that surround the SI joint, with the pain located anywhere from the lower back to the buttocks to the groin area. To relieve an SI joint pull, do slow, controlled stretching.
Knee-to-Chest Stretch
This exercise helps to stretch the lower back muscles around the SI joint as well as the front of the hips. To perform, lie on your back with your feet flat on the floor. Pull your right leg in toward your chest, wrapping your arms around the leg to pull it in further -- do not stretch to the point of pain, however. Hold this position for 15 seconds, then release and lower the leg to the ground. Repeat on the left leg, then lower. Now pull both knees in, wrapping your arms over both knees; hold this stretch for 15 seconds.
Side-to-Side Twist
This exercise helps to loosen the muscles around the SI joint and improve range of motion. To perform, lie on your back and lift the legs to where your thighs extend from your hips and your lower legs are parallel with the floor. Straighten your arms to the sides, extending from your elbows and placing your palms on the floor -- this helps to stabilize your legs. Slowly lower your legs to your right side, feeling a stretch in the hips. Hold this position for 15 seconds. Lift the legs to return to your starting position. Lower the legs to the left side, holding this position for 15 seconds. Repeat this exercise three times.
Cobra
This exercise helps to stretch the lower back. Lie on your stomach with your palms facing down beside your shoulders. Push against the floor to lift your torso up. If your SI joint is stiff, you may not be able to lift too high. Refrain from letting your shoulders creep up toward your ears. Hold this position for 10 seconds, then slower lower your body to the ground. Repeat three times.
Butterfly Stretch
This stretch helps to relieve SI joint pain that may extend into the hips. To perform, lie on your back with your feet flat on the ground and your fingers pointing downward over your hipbones. Slowly open the legs, holding your feet together as you lower the legs. Feel a stretch on the inside of your groin muscles and in the hips. Place your hands on your knees and push downward to deepen the stretch. Hold this position for 10 to 15 seconds, then release the stretch and return your legs to your starting position. Repeat two additional times.
