You have two sacroiliac joints, also called SI joints: one on either side of your sacrum. Placing your hands on your lower back, you can easily feel each bony landmark. Each SI joint is a kind of "pin" that helps keep your lower back stable. If the joint is very mobile, your lower back may hurt or may feel as if it "buckles" when you walk. If you're in pain, see your doctor for professional medical assessment.
Stabilize the Sacroilliac Joints First
You can work out in a gym with a very mobile SI joint if you first stabilize it with certain exercises. You don't want to further destabilize your back from jogging or lifting weights that could make your SI joints more flexible --- and make them or your lower back prone to injury. The National Institute of Neurological Disorders advises that if you exercise and have "more than mild pain" after only 15 minutes of exercise, you should stop and get a medical assessment. According to the Mayo Clinic, if you have pain that makes it difficult for your to stand, walk, bend or sit, you may have a condition called sacroiliitis, which is the inflammation of the SI joints. If that is the case, consult your doctor before doing exercise.
Seated Hip Abductor Machine
Use specific weight machines in the gym to work the different gluteal muscles. Use the seated hip abductor machine and select a very low weight, such as 20 pounds or no weight at all. Start with your legs together and press them apart, doing 8 to 12 reps for one to three sets. This works the gluteus medius muscles, which help stabilize the SI joints.
Seated Double Hip Adductor Machine
Continue to stabilize your mobile SI joints by using the seated double hip adductor machine. This will strengthen the long, thin adductor muscles of your inner thighs. Select a very low weight or use no weight. Set the machine so that your legs are apart in a V shape. Draw your knees together for 8 to 12 reps for one to three sets. This exercise will work the gluteus medius muscles of the outer hips, which will help stabilize the SI joints and lower back.
Standing Leg Press
Use the standing leg press machine --- not the decline leg press, as that will place undue risk of injury on your lower back and SI joints. Select low or no weight. Stand with your feet apart a hip-width distance apart, and keeping your head and chest tall, draw your lower abs in toward your lower back. Bend both knees to resist the weight and press through your feet to extend your legs to straight. Do 8 to 12 reps for one to three sets.
Stabilize SI Joints in Bridge Pose
Continue to stabilize the sacrum and your SI joints with a variation of a yoga pose, Setu Bandhasana, or bridge pose. This is often taught in physical therapy settings to give a mobile SI joint more stability. Lie on your back with your feet flat and knees bent. Place either a very lightweight foam yoga block or a small folded towel between your inner knees. Press into your feet and lift your hips off the floor, lightly squeezing the yoga block or folded towel with your inner leg muscles and outer hip muscles. Remain for several seconds before lowering back down. Repeat one to two more times. This strengthens adductor muscles of the inner thighs and the gluteus medius muscles of the outer hips.
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