Chronic pain in the lower back may relate to trouble in the sacroiliac joint. This joint connects the sacrum -- the large bone at the base of the spine -- with the pelvis and works mainly as a spinal shock absorber. Pain in the sacroiliac joint may occur due to injury, misalignment of the spine, weakness in the muscles of the lower back and abdominals, aging, or inflexibility. Speak to your doctor or health care practitioner about sacroiliac pain and exercise. Certain targeted exercises may help you maintain your range of motion, build strength and promote flexibility if you experience sacroiliac pain.
Flexibility
Sacroiliac pain bears some resemblance to the pain of sciatica, as an inflamed sacroiliac joint will irritate the sciatic nerve due to its proximity. Sacroiliac inflammation often responds well to stretching exercises designed to allay pressure on the nerve. Some examples include the single knee to chest stretch and non-weight bearing lumbar rotation. For the former, lie on your back and pull one knee into your chest. Once there, gently pump your knee three or four times, then return to the starting position and repeat on the opposite side. Non-weight bearing lumbar rotation involves lying on your back and gently rocking your knees from side to side without lifting your feet from the floor. Repeat each exercise 10 times.
Strength
Exercises designed to develop strength in the muscles of the lower abdominals may reduce painful sacroiliac symptoms. Stronger lower abdominal muscles become better equipped to support the weight of the trunk and stabilize the lower spine. Begin with the abdominal bracing exercise. Lie flat on your back with your knees bent at ninety degrees. As you breathe in, retract your abdominal muscles. Visualize sucking your belly button down into your spinal column. Hold for a count of 10 and repeat 10 times. Breathe normally as you hold the contraction.
Helpful Yoga Poses
The cobra pose in yoga offers a valuable stretch for the lower spine and may help ease sacroiliac symptoms. Begin lying on your stomach with your hands flat on the floor under your shoulders. As you inhale, gently press your palms into the floor as you raise your torso. Keep your pelvis in contact with floor at all times, and make sure your shoulders stay down away from your ears. Hold for a count of 15 and release. Repeat five times.
Helpful Pilates Poses
The 100s exercise in Pilates is a simple and effective lower abdominal strengthening exercise that may ease your sacroiliac pain. Begin lying flat on your back. Lift your legs with your knees bent and your lower back pressed firmly into the floor. Suck your belly button down into your spine, tuck your chin into your chest and lift your shoulders off the mat. Pump your arms up and down at your sides until your reach a count of 100. Refrain from holding your breath -- breathe normally and focus on keeping your abdominal muscles engaged as you pump.
