Sacroiliac joint, or SI joint, dysfunction is the inflammation of the SI joint that connects the sacrum to the pelvis. This causes irritation to the sciatic nerve that extends from the sacrum, through your buttocks, and into your legs. Exercises that move and stretch the SI joint with other joints in your lower spine and hip can reduce the symptoms of SI joint dysfunction or prevent the inflammation from reoccurring.
Supine Hip Extension and Flexion
This exercise moves your hip and SI joints by moving your hip joints in flexion and extension without placing pressure upon your spine and sciatic nerve. Lie on your back on the ground and put your legs together. Bring your left knee up to your ribs and hold it gently with your hands for three seconds. Gradually lower your leg to the starting position. Perform three sets of six to eight reps per leg.
Four Point Hip Extension and Flexion
This exercise works on spinal and pelvic stability while strengthening your buttocks and extending your hip. Kneel on the ground with your knees below your hip joints and your hands below your shoulders. Extend your left leg behind you without moving your spine or rotating your pelvis. Hold this position for two seconds and flex the knee toward your ribs. Hold for two seconds and repeat the movement pattern for 10 reps per leg.
Supine Hip and Knee Rotation
This exercise rotates your SI joint while keeping your spine stabilized. Lie on the ground on your back with your feet together flat on the ground. Keep your knees and feet together and move your legs side to side without lifting your buttocks off the ground. Perform two sets of 20 reps.
Expert Insight
Since everyone's health, cause of pain and bodies are different, there is no single method of treating SI joint dysfunction. Physical therapist Gray Cook, author of "Movement," recommends that you consult with a qualified exercise professional after your diagnosis for a customized exercise plan for your condition. Never attempt to self-prescribe exercise since the same exercise can benefit one person and cause pain for another.
References
- Spine-Health.com; Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction; Ron Miller
- "Movement"; Gray Cook; 2010
