The sacroiliac joint is where the auricular surface of the sacrum connects with the pelvis. Sacroiliac joint weakness can account for many complaints regarding low back pain. The muscles that innervate the joint include the glutes, piriformis and iliopsoas muscles, which, when strengthened, can better support the sacroiliac joint. Regularly performing strengthening exercises for this joint can help reduce pain.
Hip Extensions
To perform a hip extension, start standing with one foot slightly off the floor. You can hold onto a sturdy chair or wall if you need to. Slowly, with your knees both slightly bent, extend the leg that has the foot off the floor back. Hold for two seconds then return it to the starting position. If you want an added challenge, perform this exercise with a resistance band around the ankle of the leg performing the exercise. Secure the other end of the resistance band to something immovable. This exercise will work your glutes and hamstrings. Work up to one to three sets of 10 to 15 repetitions.
Supermans
The Superman exercise will work your back, buttocks, legs and even your arm muscles. Begin this exercise by laying face-down on the floor. Extend your arms above your head. Slowly raise your legs and arms just off the floor. Hold for up to 10 seconds then return to the starting position. While performing this exercise, keep your face down and your neck relaxed. Work up to performing one to three sets of five to eight repetitions.
Squats
Squats are a good way to strengthen your quads, hamstrings, lower back, hip and buttocks muscles. You can perform squats either with weights or without weights. To begin, try using just your body weight and as your muscles gain strength, add extra weight. To perform a proper squat, begin with your feet hip-width apart and your toes pointing slightly out to each side. Keep your back straight, your shoulders pulled back and your hips slightly bent so your buttocks are sticking out. Slowly bend your knees and lower yourself down. Be sure to keep your knees from extending over your toes. When you've gotten as far as you feel comfortable, come back up to the starting position. Try to perform one to three sets of 10 to 15 repetitions.
Lunges
A lunge will work your back, hip, buttock and upper leg muscles. To begin, stand with your feet together. Slowly step forward with one foot and bend the knee as you move your hips forward. Lower yourself down, keeping your back straight and your pelvis pointed forward. Raise yourself back up and step back so that your feet are together again. Try to do one to three sets of 10 to 15 repetitions per side.
References
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- Sports Injury Clinic.net; Rehabilitation of Sacroiliac Joint; 2011
- Sports Injury Clinic.net; Strengthening Exercises for Sacroiliac Joint Pain; 2011
- American Council on Exercise; Supermans; 2011
- "Foundations of Athletic Training"; Marcia K. Anderson, et al.; 2005
