If you’re struggling with lower back pain, the problem may be in the SI joint.
The joint is the one that connects your pelvis to your low back and, while it’s generally robust, any discomfort can cause persistent lower back discomfort. If the pain is making you feel tired at the gym, or daily life, you might require a little assistance in mobilizing the joint.
Cameron Yuen, DPT, CSCS Cameron Yuen, DPT, CSCS, of Bespoke Treatments in New York City guides us through a stretching and workout routine that not only activate the joint but strengthen its stability so that it will function as it should. It can relieve your pain and assist you to move better.
What’s The SI Joint?
It is believed that your SI joint, also known as the sacroiliac joint, joins your sacrum (otherwise called”the body’s tailbone) as well as your illiac the bone that runs along the top that is located on your pelvis. The way it’s structured, there are two of these joints, one on each one side of the spine. The majority part of your body’s weight is placed on these joints when standing.
What’s Your SI Joint Do?
This connective point is crucial for the transfer of load from the legs to the spine to the spine, and then eventually to the core.
The joint is only able to move to allow power transfer, however, it remains stable for the majority times. This is why the SI joint can play as big a role in everyday movements such as running as in large high-powered movements, such as jumping, for example, in sports.
Who is able to benefit from these Exercises?
It is believed that the SI joint is susceptible to dysfunction due to a myriad of reasons. Repeated movements such as jumping, running or even walking may create extra stress on the joint and lead to issues. Any type of trauma like the pelvis or lower back injuries, may be a cause of dysfunction if it is not addressed properly.
In the event that any of them sounds familiar, you might get an improvement from the program. Lower back discomfort can be caused by several joints of the lumbar spine however, these exercises take care of all of these as well as the SI. Therefore, you should try these for some relief.
In the event that any one of them causes the pain you’re feeling Stop and visit an occupational therapist or doctor for an thorough examination.
4 Exercises You Should Do to Improve Your SI Joint
The stretch can loosen nearly all the structures around the SI joint including joints connective tissue as well as some of the hip rotators which couple to the bone of the iliac. If these tissues and muscles are tight, the region around it may become tight. This may create a situation where other muscles are forced to compensate the stiffness, according to Yuen.
This will stretch the muscles and allow them to recover some motion.
What Do I Do This:
- Place your feet on the ground with your arms spread at the shoulder level.
- Bend the leg in pain until there is a 90-degree angle at the knee and in the hip.
- The opposite arm should be brought up and hold onto the knee and pull across your entire body till you can feel a pleasant stretch in your glutes or hips, as well as your lower back.
- Just pull until you feel that there is a stretch. Stop if it starts to hurt.
- The stretch should be held for around 10 minutes, then let it go.
This is a excellent stretch for your hip’s back. It not only helps to elongate the lumbar spine and lumbar spine, but it also can bring a bit more motion on the hip. Make sure you stretch until you feel comfortablethere is not the need to push through discomfort.
The Way Do I Do This:
- Lay in a position on your back with your knees bent.
- One foot from the side that is painful on top of the knee that is not painful.
- Make use of the same hand on the opposite side to press down on the bent knee till you can feel the stretch on the hip.
- If you’re looking to get some extra stretch, wrap your hands around your knee while keeping your foot propped on top, and then gently pull your knee back toward your chest.
- If you feel that you can do better then grab the front of your knee and repeat the exercise.
- Take 10 breaths for 10 seconds. Repeat 5 times, repeating as often as necessary to relieve some of the pain.
SI Glute Bridge
After stretching the joint, we have to train it to stabilize it properly. This motion is crucial particularly in cases of weakening on your SI joint. This means that the joint moves too often which is the main reason for issues. The next two exercises are fantastic exercises that you can perform to help stabilize your joints.
What Do I Do This:
- Lay in a position on your back with your knees in a position that is propped up.
- Put both hands on the knee, on the side that’s not bothering you.
- Bring that knee back up, creating an isometric contraction of that side. That means, you are pushing your knee into your hands, while the hands push it back and putting pressure on it so that the knee isn’t moving.
- Press through the heel (this is the leg feeling the discomfort). The hips are bridged by pressing the glute.
- Make sure to hold the contraction for a second before returning to the beginning. Maintain the repetitions at a slow pace and controlled.
- Perform 10-15 reps, for 3 to 4 sets every day.
Side Plank Clam Shell
This will strengthen the hip muscles which stabilize your SI joints from the sides. It is recommended to perform the exercise both sides, regardless of where the discomfort is most prevalent.
The Way Do I Do it:
Then, set up in a side plank with knees placed over each other and an upper part of the body propped on one elbow.
The hips should be lifted so that you have an even line from your knees all the way towards your shoulders. Maintain this position.
- The knee should be lifted from the upper leg, keeping your feet in contact. The knee should be raised until it is comfortable, then slowly lower the knee.
Ten to fifteen reps over 3-4 sets, both sides at least once per day.
Keep in mind that we don’t want to just activate the SI joint. You must also maintain stability, as well. Make these movements in a regular manner Always following the stretching in the two previous movements exercises with the exercises of the next two.
Cori Ritchey NASM-CPT is an associate health & Fitness Editor for Men’s Health and a certified personal trainer and instructor in group fitness. Find more of her work on HealthCentral, Livestrong, Self and many more.
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