Exercises to Strengthen the Sacroiliac Joint

Young attractive woman in Bird dog pose, white loft studio
Keep your hips and back strong. (Image: fizkes/iStock/GettyImages)

If you have pain in your lower back or down the back of your thighs, there's a good chance you would benefit from strengthening muscles around your sacroiliac joints. These small joints have the big job of transferring body weight from your spine to your legs. Perform 10 to 15 repetitions of each exercise, working up to three sets in a row.

1. Hip Extension

This exercise is a perfect one to start with because the muscles that perform hip extensions are responsible for moving your legs backward.

HOW TO DO IT: Stand up straight while holding onto a table or wall for balance, if needed. Keeping your right knee straight, squeeze your buttocks and lift your leg behind your body. Do not bend forward. Hold for 2 to 3 seconds then return to the starting position.

Make this exercise harder by looping a resistance band around your ankle. Secure the other end of the band to the leg of a table or other immovable object.

2. Supermans

The superman exercise strengthens your back, buttocks, legs and even your arm muscles.

HOW TO DO IT: Lie down on your stomach. Extend your arms straight out, above your head. Slowly raise your legs and arms off the floor. Hold for 2 to 3 seconds then return to the starting position. Keep your face down and neck relaxed throughout this movement.

3. Squats

Squats are a good way to strengthen your quads, hamstrings, lower back, hip and buttocks muscles. To begin, use your body weight as resistance. As your strength improves, hold dumbbells in your hands.

HOW TO DO IT: Stand with your feet hip-width apart and toes pointing slightly outward. Keeping your back straight and shoulder blades squeezed together, push your buttocks back as if you are about to sit on a chair. Bend your knees and squat as low as you comfortably can. Slowly return to the starting position.

4. Lunges

Lunges strengthen your back, hip, buttock and upper leg muscles.

HOW TO DO IT: Stand with your feet together. Step forward approximately two feet with your right foot. Bend both knees and lower yourself down, keeping your back straight. Touch your left knee gently to the floor and slowly return to the starting position.

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