10 Best Sacroiliac Joint Pain Exercises
Exercises can relieve sacroiliitis symptoms and improve hip and back flexibility. Stretches and yoga poses are some of the best exercises to relieve sacroiliitis. Stretching helps to increase flexibility and loosen up tight muscles. Yoga poses improve hip and back stability and strength. Pilates, walking, and swimming are all good exercises to help with sacroiliitis.
Listen to your body and start slowly. Speak to your doctor before you begin any new exercise routine. Your doctor can create a walking program that is safe and tailored to your specific needs. Slowly increase your walking pace. Stop and rest if you feel any discomfort or pain.
Water Exercises
Water exercises can help ease the symptoms associated with sacroiliitis. Water’s buoyancy can reduce pain and inflammation by removing some of the pressure from your joints. The resistance of the water can also strengthen your muscles and ease pain.
The water workout is a great choice for all fitness levels, as it can be modified according to your needs and abilities. Start with a basic routine, and then increase intensity as you get more comfortable. Consult your doctor before beginning any new exercise routine.
Walking
Walking can help ease the symptoms of sacroiliitis. Walking is low-impact exercise that’s gentle on the joints and spine. Walking improves your cardiovascular and overall health.
It’s a good way to start your recovery. It is easy, gentle and doesn’t need any special clothing or equipment. Grab a friend, and go for a walk!
Pilates is an exercise form that strengthens the core muscles while improving flexibility. People with sacroiliitis can benefit from Pilates because it can improve posture and alignement, which can reduce pain. Pilates can be performed at home or with a group. There are many types of Pilates exercises.
Hamstring stretches
Hamstring stretches are beneficial to those who suffer from sacroiliitis. Stretching helps to loosen muscles and tendons surrounding the sacroiliac joints, which can reduce pain and swelling. It is important to select the best hamstring stretch for you. The best hamstring stretching for sacroiliitis includes:
This seated hamstring stretching is an excellent starting point for people with tight hamstrings. Sit with your legs straight in front of your body and stretch your toes. You can grab your ankles or shins if you are unable to reach your toes. Hold the stretch between 15-30 seconds and then release.
For those with tight hamstrings, the lying hamstring stretch can be a great alternative.
Hip adductor stretch
Stretching the hip adductor is an effective exercise to reduce swelling and pain in sacroiliitis.
Stand with your feet at shoulder width apart, and step your left leg out to the side until your left thigh is parallel with the ground. Press your hips forward while keeping your right leg straight. Hold for 30 second, then switch legs.
This stretch targets muscles inside your thigh. It can ease pain at your sacroiliac joints. This is a great stretch to do every day or whenever you feel discomfort.
Glute exercises
Sacroiliitis sufferers can benefit from glute exercises. These are the muscles of your buttocks. These muscles help you move your hips, thighs and legs. They can keep your pelvis in alignment and reduce pressure on your spine when they are strong. It is important to strengthen your glutes if you suffer from sacroiliitis. Weak glutes will worsen this condition.
You can perform many different glute exercises. Squats and lunges are some of the basic exercises. Try more advanced exercises such as deadlifts or hip thrusts.
Lower trunk rotation
Improved lower trunk rotation is one of the best ways to prevent and treat sacroiliitis.
Lower trunk rotation is the ability to rotate your trunk from your waist. This movement is essential for many activities, including walking, dancing and climbing stairs. Sacroiliitis can cause a limited rotation of the lower trunk, which can result in pain and make it difficult to perform everyday tasks.
You can improve your lower trunk rotation by performing several exercises. Standing with your feet hip width apart, slowly rotate your torso side to side.
Knee to chest stretch
The knee to chest stretch may help relieve this pain. For the knee-to-chest stretch, lie down on your back and hug your knees close to your chest. Hold the position for 30 to 1 minute and then release. Repeat this three times.
Back bridge stretch
Back bridge stretches can be helpful for people with sacroiliitis. Stretching the back bridge helps open the hips and elongate your spine. When performing this stretch, it is important to keep a good posture. For the backbridge stretch, you should lie flat on your back and bend your knees. Press your heels down and lift your hips. Hold this position 30 seconds then release it and repeat three times.
Cobra pose
Cobra pose is a yoga asana. This backbend opens the chest, hips and spine while strengthening it. Cobra pose can be a great yoga pose for those with sacroiliitis, as it strengthens and stretches the muscles surrounding the sacroiliac joints. This pose can also help increase hip flexor flexibility, which may relieve pain.
