The sacroiliac joint, also referred to as the S.I. joint, connects the ilium and sacrum bones at the upper rear part of your pelvis. If this joint is stiff, lower back pain may result. Specific exercises and stretches may keep this joint flexible and prevent potential problems. Before practicing exercises for your S.I. joint, consult your doctor.
Gentle Stretch
If you're experiencing severe pain in your sacroiliac joint, practicing a gentle stretch will be the safest option until you can create more mobility. While lying on your back, bend both knees and gently bring one knee into your chest. Hold for 30 seconds and repeat on the other leg. Repeat up to three times.
Legs Up the Wall
To prepare your sacroiliac joint for more difficult stretching, try lying down with your legs up the wall first. Doing so will help relax the joint as well as your nervous system. While seated on the floor, bring your right hip to touch a wall. Now swivel your body so that your legs are up the wall and your back is relaxed on the floor. Stay in this position for up to five minutes.
Extended Side Angle
A stretch known as extended side angle may help stabilize the sacroiliac joint, according to physical therapist and yoga teacher Judith Lasater, PhD. Start by standing with your feet 4 feet apart and stretch both arms out to the side. Turn your right toes toward the right and bend the right knee deeply. Place your right hand on the floor to the outside of your right foot and stretch your left arm up and across toward the right. Open your chest, gaze upward and hold the stretch for 20 seconds. Repeat on the other side.
Triangle Pose
A stretch practiced in yoga known as triangle pose, or trikonasana, may help strengthen the area around the sacroiliac joint. Start by standing with your feet 3 feet apart. Turn your right toes toward the right and stretch both arms out to each side. Lower your right hand down to the floor on the outside of your right foot and stretch your left arm up toward the ceiling. Turn your gaze up to your left hand and hold the pose for 20 seconds. Repeat on the other side.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1901 & 1977
- Yoga Journal; Out of Joint; Judith Lasater
- "Relax and Renew"; Judith Lasater PhD., P.T., 1995
