Sacroiliac (SI) Joint Exercises and Stretches

Tips on how to relieve SI joint pain

There are several things you can do to get relief from your SI joint pain:^4,5

• Rest for 1-2 days, then start stretching and physical therapy exercises to avoid making the stiffness worse.
• Apply ice or heat to reduce the SI joint inflammation and pain.
• Use pain medications such as acetaminophen or ibuprofen for the short-term.
• Stand with your weight equally distributed on both legs.
• Sit with your lower back relaxed and supported.
• Stretch your hips while sitting by making sure that your knees are lower than your hips and that your feet are crossed under the chair.
• Do not sit for long periods of time with your legs crossed.

How to prevent SI joint pain in the future

You can prevent sacroiliac joint pain by performing stretching and strengthening exercises regularly. Maintaining a healthy body weight with a regular exercise program can also reduce your risk of developing SI joint pain.⁸

When to see a doctor about your SI joint pain

In most cases, SI joint pain can be treated with home exercises. However, there are some instances where the symptoms indicate a more serious problem. You should see a doctor for SI joint symptoms if:⁹

• Your SI joint pain is severe and does not improve with home remedies and exercises.
• You have suffered trauma (injuries).
• You have a fever associated with your SI joint symptoms.
• You have weakness in the legs (a feeling that the leg will give out).
• You have other medical conditions such as cancer or infections.

Don’t let SI joint pain hold you back

Sacroiliac joint pain is a sharp pain in your buttocks and thighs, often moving to your groin and lower back. Activities make the pain worse, preventing you from working, doing household chores, and enjoying time with your family. The good news is that physical therapy exercises can ease your symptoms and prevent them in the future.

The Injurymap app shows you a range of exercises to activate your muscles and make them stronger. You can use the app to perform stretching exercises that relieve pressure on your SI joints. The app also contains several strengthening exercises for the different muscle groups that support and stabilize your sacroiliac joints. Do these exercises regularly to build strength and improve your flexibility. All the exercises can be done conveniently at home with little to no equipment. The app shows you the correct technique to do each exercise.

If you are struggling with sacroiliac (SI) joint pain, try the Injurymap app today. It’s a great way to stay in shape and keep all kinds of pain at bay.

Begin your 14-day free trial of the Injurymap app today!