The 5 Most Recommended Sacroiliac Joint Dysfunction Exercises

Are you sensing pain around your hips?

Most possibly, it could be originating from the SI joint or sacroiliac joint in your pelvis.

It connects the upper body and back with your legs and hips. Pain in this part of your body can often be felt around your buttocks or at the back of the thighs.

There are so many SI joint pain causes, and if there is an injury or inflammation in this area, you will have the problem to move freely in surrounding areas.

You surely want to find a solution.

So, How Do You Relief Such Pain?

There are many remedies to sacroiliac dysfunction ranging from simple home exercises (what I will be talking about here) to invasive surgery.

Of course, you can be operated, but that is risky and expensive as well. Moreover, do you know that only about half of the people in such an operation get the pain gone forever?

That is a big gamble with your body and health. If you do not want to take a chance with your life, then try out the SI joint strengthening exercises.

Here I am going to share the five most recommended sacroiliac joint dysfunction Exercises that can help you heal the joint pain.

Exercise 1; Preparation Exercise

Do not skip this exercise. Because you must neutralize your spine to avoid injury during the exercises.

If you perform the next exercise without doing this first, you risk further injury to your sacroiliac joint, or you can make malformations worse than before. So make sure you do that!

To start this preparation exercise, begin from a standing position.

The first thing to do is placing the shoulder blades and the buttocks against a wall.

This can enable you to check the position of the lower back.

Make sure that there is a contact between the lower back and the wall.

To neutralize the spine, it is imperative to stay in the same position while pushing the middle of the back towards the wall.

Exercise 2; Simple Wall Squat

Simple exercises such as wall squat can be used to relief sacroiliac joint pain. The first and most basic position when it comes to wall squats is to be neutral while leaning on the wall.

The knees should bend at an angle of not less than 90 degrees, which means that the body weight should be kept evenly on both heels.

Keep in mind that the buttocks, middle back, and shoulder blades must be flat against the wall while you go down and up.

Do this several times, like 8 to 12 times.

Exercises 3; Thigh Exercise

To do this exercise, lay on your back and raise your right knee by folding the leg. Pull your knees toward your thorax as you exhale.

Release the leg and repeat the routine ten times for the same leg. Do it again but this time using the left leg.

This particular exercise works on the thighs and relieves the pain and strain that you feel in the back muscles.

It hardens the muscles around the pelvis and promotes the rehabilitation of sacroiliac joint dysfunctions.

Exercises 4; Pelvic Exercise

Sleep on your back with your knees up. Rotate your knees gently while keeping your feet flat and fixed on the floor.

Do not get your lower back off the ground. This exercise should be done 5-10 times a day.

The routine will stabilize the pelvic area and make the muscles more flexible and stronger, reducing the likelihood of arthritis.

Exercises 5; Muscle Stretching

Similar to the previous exercises, you start by sleeping on your back. Now, bend your right knee and balance your foot.

Place the other leg on the right knee so that the ankle of the left leg is slightly higher than the right knee.

Connect both hands firmly around your right thigh and pull it towards your chest.

Hold the position for 30 seconds for the muscles to stretch well.

Next, repeat the same routine with your left leg.

You will need 3-5 reps for each leg daily.

Final Words

Try these sacroiliac joint dysfunction exercises to relieve your SI joint pain. It may take a few days for the outcome.

Do not expect a magic pill here! Just keep going, and you will see an improvement after some days.

You can also try out the serola sacroiliac belt in addition to the above exercises

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