Sacroiliac Joint Pain Exercise to Ease Pain

Quick Take

Sacroiliac joint pain exercise can help restore normal movement and ease the pain. There are several exercises you can choose from and decide which work best with your situation.

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What is Sacroiliac Joint Pain

The sacroiliac joint is a strong, small joint that does not have much movement but serves as a shock absorber between the legs and the torso. Sacroiliac joint pain, also known as sacroiliac joint dysfunction, is a medical condition that is not well understood in the medical community. The condition is similar to sciatica and also exhibits symptoms similar to a lower lumbar herniated disk. There aren’t any medical tests available to easily diagnose sacroiliac joint pain and rather the diagnosis comes after ruling out other conditions that can cause similar symptoms.

Can Exercise Help My Sacroiliac Joint Pain?

In many cases performing a sacroiliac joint pain exercise on a daily basis can help relieve your pain. There are several exercises designed to restore your range of motion and reduce the irritation to the sciatic nerve. Try the exercises to determine which ones you find most beneficial. None of the exercises should cause anything above mild discomfort due to the stretching. If you experience pain, stop the exercise and do not continue until you have consulted your physician.

Knee to Chest Stretch

Lay on a flat hard surface and bring one knee up to your chest as far as you can. Gently bring the knee back and forth in a pumping motion four times. Do not take the knee all the way back down to the floor during the pumps but rather a few inches in each direction. Lower the leg and repeat this exercise 10 times and then switch to the other leg.

Knee Rocking

Lay on your back and bend your knees. Keep your pelvis and feet flat on the floor and your knees together. Gently rock your knees side to side for 30 seconds.

Stretching of the Calf

Find a door and stand in front of it. Put your left foot in front of you and the right leg behind you. Put the toes of your left foot against the door and place your hands on the door. Lean forward with your upper body until you feel the stretch of your calf muscle. Hold the position for 30 seconds. Holding the position for less than 15 seconds will not have any benefit to you. Repeat three times on each foot three to six times per day.

Stretching the Quads

Stand up straight and bend your left leg at the knee until you can grab your foot with your left hand. Gently pull your foot toward your buttocks until you feel the thigh muscle stretch. Hold the stretch for 30 seconds. Repeat three times on each side and do three to six times per day.

Prone Press Up

Lay on your stomach on a hard surface. Push your upper body up using your arms while keeping the pelvis and legs flat on the floor. Hold the stretch for 5 seconds initially while working up to being able to maintain the stretch for a full 30 seconds. Repeat 10 times.