SI Joint pain? Try this routine
According to the World Health Organization, over 80% of adults will experience low back pain at some point in their life. The causes of low back pain can simple as muscle weaknesses or as severe as disc issues. One low back pain area is the SI (sacroiliac) joint or region. This is where the pelvis connects to the sacrum.
Sacroiliac joint on the skeleton.
Some causes of discomfort here are from instability, trauma, or even overuse. Many pregnant women experience pain here as the ligaments relax around the pelvis to make room for the growing baby. While stretching can feel nice, you need to pair it with exercise to really make this routine effective.
As always, make sure to check with you doctor prior to exercise. If during this routine you experience any pain, STOP. Check your form and potentially follow up with a healthcare provider or movement specialist.
Equipment Needed:
Foam Roller
Yoga Block or Step
Large Loop Band
Foam Rolling Adductors (Inner Thigh)
Start by foam rolling the inner thigh. To do this, lay on the ground with the foam roller placed on the inner thigh, just above the knee. Your other leg is straight with arms bent and elbows on the ground to support the body. Now, slowly move the foam roller up the inner thigh by rolling your body. Once you find a tender spot, relax and breath. Take a few slow deep breaths, then move the leg side to side to rub on the tender spot. Relax, and slowly move the foam roller up the thigh again and repeat the same process. Do this for a total of 3 times. This should take about a minute or so on each leg.
Foam Rolling Upper Quad (Upper Thigh)
Next, foam roll the upper thigh. Place the foam roller on the ground and place a leg on the foam roller, close to the hip. The other leg will be bent to help support the body. Arms will be bent with elbows on the ground for additional support. Following the process as the inner thigh, move the foam roller to find a tender spot, breath and relax, and then rock the leg side to side. Add one more step by bending the leg being worked by bringing the heel towards to glutes and straighten. Do these three steps on three areas on the upper thigh and perform on the other leg as well.
Low Back Band Distraction
If you don’t have a large loop band, you can skip this step and perform a child’s pose for 1 minute to relax the back. To relax the low back, we can attach a large loop band to a sturdy surface. Set the band up so it is pulling down on the hips. Once the band is in place, lay down and relax. Breath slowly with about a 4 count in and a 4 count out. This will allow the body to relax and feel like it is creating space in the back. Hold for about a minute.
This movement can feel really great for tight hips and back but so others it can be very difficult or painful. Again, only go where your body allows. To perform the Hip Shift, set the yoga block or step under one knee while the body is on hands and knees. Keeping the hands on the floor, lift the knee that is not on the block straight up staying in line with the other leg. Slowly lower the leg back down to tap the floor. Perform this about 6-10 times on each leg.
Ball Squeeze
Now to activate some muscles: first up is the Ball Squeeze. Lay down on the floor with knees bent and feet about a fist distance apart on the floor. Place a ball or rolled up towel between the knees. Squeeze the ball with knees for 5 seconds as hard as you can. Relax, and perform 5 more times. Some people may experience a popping sensation in their pelvis during this movement. This is normal and is like a knuckle cracking; fluid is just moving to a joint.
Glute Bridge
Stay on the ground and perform 3 sets 10 of Glute Bridges. In order for the glute bridges to be effective, make sure the core is set and the back does not arch on the hips lifting off the group.
Once done with all these steps, stand up and move around to see how your back feels. I hope it provides you with some relief. Sign up for the newsletter to be the first to know of any new fitness tips.
