Your sacroiliac, or SI, joint is located at the junction between your sacrum and the inside edge of your pelvic bone. Your SI joint is largely responsible for absorbing shock that would otherwise be absorbed by your spine, but it also plays a role in stabilizing your truck and lower body during exercises like jogging or jumping. Inflammation or injury of the SI joint often manifests as lower back pain. An exercise ball is one of the most useful pieces of equipment for exercises designed to reduce the pain of SI joint injuries.
Planks and Core Exercises
A 2008 study published in the "Journal of Manual and Manipulative Therapy" reported that exercises that develop core strength and stability were some of the most effective means of reducing SI joint pain. Exercise balls are useful for supporting your body during core exercises or for performing more challenging exercises. One of the simplest exercises for SI joint pain with an exercise ball is a modified plank. Planks are particularly effective for SI pain because you tone and strengthen your core while opening and stretching your hip flexor muscles. Support the front of your body on your hands while resting your feet and ankles on the exercise ball; to best engage your core muscles, focus on keeping your back in a straight line. Hold the position for 15 to 30 seconds before resting and repeating.
Lifted Leg Cross
Most exercise balls provide the perfect height to support your calves during lifted leg crosses. During a lifted leg cross, the exercise ball supports the bottom half of your legs while you rest on your back on the floor. Your physical therapist may advise you to cross one leg over the other, or you may see the best results doing repetitions for each leg. After your legs are crossed, squeeze them together before relaxing and repeating the movement several times. The movement releases pressure on your SI joint to reduce inflammation.
Knee Squeeze
Knee squeezes are simple exercises that strengthening supporting muscles while reducing stress on your SI joint, but the wrong level of resistance can reduce the effectiveness of the exercise. During a knee squeeze, support your upper body on your elbows while you squeeze an exercise ball between your knees repeatedly. Some physical therapists may recommend performing knee squeezes with Pilates or yoga blocks, but blocks tend to be more expensive and less versatile. Pillows vary greatly in terms of the amount of offered resistance, and there is no guarantee they will be effective. Exercise balls provide enough resistance without placing pressure on the insides of your knees.
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