The full name for the S-I joint is the sacroiliac joint. The term originates from the two bones that the joint connects, the sacrum or lower back, and the ilium or pelvis. The S-I joint, as it is more commonly written, is held together by ligaments that can become inflamed due to trauma or overuse. Inflammation of the ligaments or a fracture of the S-I joint bones can cause considerable pain. Initial treatment for S-I joint pain consists of icing, non-steroidal anti-inflammatory medications and rest. Once the pain begins to recede, exercise becomes an important part of treatment and recovery.
Sciatica Relief
One of the symptoms associated with sacroiliac dysfunction or injury is sciatica, the irritation of the sciatic nerve that runs from the buttocks down the back of the leg. Sciatic pain can be fleeting or constant, depending on the extent to which the nerve is irritated. Exercises designed to take pressure off of the sciatic nerve can be beneficial to people who also experience S-I joint pain. A knee-to-chest stretch is done while lying on your back. Bring each knee up to your chest separately, repeating 10 times with each knee. Pressups are similar to pushups, yet your lower body does not leave the floor. Lie on your stomach and push yourself up on your arms, but keep your pelvis and legs in constant contact with the ground. Hold the position as long as you can, up to 30 seconds. Lumbar rotation is another exercise that helps you regain your range of motion in the S-I joint and can relieve sciatica.
Stretching for Mobility
Your hips and S-I joint can become stiff and less mobile when you experience pain from overuse or trauma. Stretching out the muscles to retain mobility can increase your comfort level and keep you living more independently. Lie on your back on the floor with your knees bent and feet on the floor. Keep your back on the floor while you slowly rotate or rock your knees from one side to the other. Crouching exercises also stretch the S-I and hip joints to promote flexibility. Stand with your feet shoulder-width apart and crouch by bending from the knees. Drop your hips as much as you can and hold the crouch for 10 seconds.
Piriformis Strengthening
The piriformis muscle is located in the area of your hip and buttocks -- and the condition of this muscle can affect your S-I joint. Tight muscles that are also weak can make you more vulnerable to injury. Stretching the piriformis can be part of your recovery and may prevent future sacroiliac dysfunction. Sit with your legs out straight in front of you. Bend one knee so the sole of your foot faces your other leg -- your legs together will look like the number four. Grab your ankle and with your knee still bent, bring your leg up toward your body.
Hip Strengthening
Hip strengthening is another important part of S-I joint pain exercise treatment. Straight leg raises and bridges are both exercise you perform while on your back and strengthen your hips, abs and back muscles. Raise your leg several inches off of the ground and hold it while tightening your stomach muscles to perform a straight leg raise. To form a bridge, bend both knees and lift your hips off the ground while tending your abdominals. Hold the bridge for three seconds before releasing.
References
- The Stretching Institute: Sacroiliac Dysfunction and Sacroiliac Joint Pain; Brad Walker, 2011
- The Stretching Institute: Piriformis Syndrome and Piriformis Muscle Stretches; Brad Walker; 2011
- Spine-Health: Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction; Ron Miller; 2010
- Sports Injury Clinic: Stretching and Mobility for the Sacroiliac Joint
- Physioadvisor: Hip Strengthening Exercises
