Four of the best home exercises to strengthen and stabilize your SI joint. Eliminate sacroiliac joint pain with these simple exercises as recommended by a physical therapist. Get rid of SI joint hip pain symptoms fast.
START HERE! SI JOINT SELF ADJUSTMENT VIDEO:
JARED’S RESISTANCE BANDS/LOOPS:
WHAT IS MY SI JOINT?
Your pelvis is made up of three bones. You have two large iliums and one sacrum in the back. Where each ilium (right and left) meets the sacrum in the back you have a sacroiliac, or “SI”, joint.
WHY DOES MY SI JOINT HURT?
It is theorized that when your SI joint is “out of place”, or not seated correctly in its neutral position, this can be the cause of significant pain in your lower back/posterior pelvis area. This pain often refers up into the low back and occasionally radiates down the back of leg, but never below the knee.
WHAT CAUSES SI JOINT PAIN?
SI joint pain is most-often caused by pregnancy and especially multiple pregnancies. Your ligaments and pelvic ring in general have to soften and stretch for childbirth to occur. This in and of itself can elicit SI joint pain, but these bones don’t always return back to their completely neutral position after childbirth. Other common causes include slip and fall, trauma, and other major incidences that transmit force through this area.
HOW TO TREAT SI JOINT PAIN AT HOME
The first step in treating SI joint pain is you want to realign your pelvic bones into as comfortable and “neutral” a position as possible. This can be done via “muscle energy techniques” wherein you use the body’s natural muscles to pull the bones back into a normal alignment. This technique can be found at this video link:
After realigning your SI joint, it’s crucial that you perform strengthening and stabilization exercises that will help to “keep it in place”. A strong muscle is a tight muscle; you want the muscles that cross and interact with the SI joint to be as strong as possible so as to avoid future movement and pain.
The exercises presented in this video are my favorite home exercises to give to patients suffering from SI joint pain. They are simple and highly effective. Please watch the video in its entirety to learn all the exercises, and then consult the list below for unique times stamps to each individual exercise.
SI JOINT HOME STABILIZATION EXERCISES
These are the best home exercises for your SI joint. They require very little equipment and are simple to perform. These are the exercises I give to patients on a daily basis with much success appreciated; I hope you benefit from them as well.
CLAMSHELLS: (4:29): Lay on your side with your knees bent. Use your deep hip rotators to pull your knees apart.
SIDELYING ABDUCTION: (5:30): Lay on your side with your top leg straight. Use your hip abductors to lift your top leg up towards the ceiling.BRIDGES: (6:56): Lay on your back with your knees bent. Contract your hip extensors and lift your pelvis up towards the ceiling.
SQUATS: (9:17): Stand with your feet shoulder-width apart. Drop down into a squat as low as you can comfortably go and return back upright to the starting position.
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