sacroiliac joint

Exercises for Sacroiliac Joint Pain Relief

sacroiliac joint

Sacroiliac (SI) joint pain is felt in the lower back and buttocks. The pain results from damage or injury to this joint between the spine and hip. Sacroiliac pain can mimic other conditions, such as a herniated disc or hip problem. An accurate diagnosis is important to determine the source of the pain. The SI joint connects the hip bones to the sacrum, the triangular bone between the lower spine and the tailbone (coccyx). The primary function of your sacroiliac joints is to absorb shock between the upper body, the pelvis, and legs. Physical therapy, stretching specific exercises, medication, and joint supplements are all ways to ease sacroiliac joint pain. Let’s go over some exercises to prevent and relieve sacroiliac joint pain.

Exercises to Relieve Sacroiliac Joint Pain

Knees to Chest

  1. Lie on your back and bend your knees. Place your feet flat on the floor.
  2. Gently grasp one knee and bring it towards your chest. Don’t worry – you don’t have to get your knee all the way to the chest. Instead, go only as far as you can without pain or a feeling of discomfort.
  3. Hold the position for a count of five and then set your foot back down on the floor.
  4. Repeat with the other knee.

Repeat 3 to 5 times with each knee.

    Triangle Pose

    1. Spread your feet just a little more than shoulder-width apart. Point the right foot outward.
    2. Extend your arms straight out to the sides, and parallel to the floor.
    3. Bend to the side so your right hand touches your right shin with the left arm over your head.

    Hold 10 to 20 seconds then repeat on your left side. Do this 5-10 times to your comfort level.

    Bird Dog Pose

    1. Starting on hands and knees, keep your shoulders square and face the floor.
    2. Lift one leg and opposite arm straight into the air and parallel to the floor.
    3. Keep your back and pelvis level while doing this exercise.

    Hold this position for 5-10 seconds. Repeat 3 to 5 times on each side.

    Hip Adduction

    1. Lie on your back with your knees bent. Place a medium rubber exercise ball between your knees.
    2. With your back slightly arched, squeeze the ball with both knees for 5 seconds.

    Repeat 10 times.

    Hip Abduction

    1. Lie on your back with your knees slightly bent.
    2. Wrap a resistance band around your knees.
    3. Keeping your back arched, gently pull the knees apart.
    4. Hold this position for 5 seconds.

    Repeat 10 times.


    1. Lie on your back with your knees bent and palms flat on the floor.
    2. Lift your hips in the air and hold for 5 seconds.

    Repeat 8 to 10 times.

    Maintaining the strength of your core muscles in your stomach, back, and buttocks are important in preventing SI joint pain. Strengthening your core muscles helps to make sure your hips do not get overworked or prone to injury. Once you strengthen your core muscles, everything else falls into line a little bit better.

    When doing these exercising remember to breathe deeply to increase your oxygen flow. Trust your instincts and don’t exert more energy than you think your joints can handle when starting a new exercise regime. Take it easy and slowly increase your exercise length and intensity as you make progress.

    Exercise Tips

    Low Impact – Keep the impact low. Low impact exercises help keep joint stress low while you move.

    Apply heat – Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat such as a warm towel, or a shower should be warm, not hot, and should be applied for about 20 minutes.

    Go slow –  Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice swelling or redness.

    Hydrate – Make sure you are drinking enough water before, during, and after exercise.

    Move gently – Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.

    Ice afterward –  Apply ice to your joints for 15-20 minutes as needed after exercising, especially after an activity that causes joint swelling.

    Joint Supplements – Taking a daily joint care supplement like Flexcin can help to rebuild damaged joint tissue and cartilage and decrease joint discomfort.

    At Flexcin we have been making joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide a supplement with powerful all-natural ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.


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