Exercises for Sacroiliac

If you are looking to do exercises for sacroiliac joint pain then your first focus should
be to stabilize the pelvis including the sacrum in proper alignment.

DO NOT do SI joint exercises in poor pelvic alignment, you will only stabilize the
faulty alignment and cause more problems! See your osteopath first!




1) Learn neutral spine:
Neutral Spine is the healthiest and most stable position for the spine and pelvis
taking in to account the natural curvature of the spine.
•  Standing: Back up against a wall with your buttocks and shoulder blades
leaning into the wall. Notice whether your lower back is against the wall or if
there is an excessive arch there. The latter is more common.

To achieve neutral keep the buttocks and shoulders against the wall and then
draw the middle part of your back into the wall. You should feel the
abdominal muscles engage and/or the ribs drawing in.


•  Lying: Lying on a mat with your knees bent and feet hip width apart, arms at
your side.
Begin by releasing your tailbone down creating an arc in the lower back, move up
into the mid back and draw it down without flattening the spine. The shoulder
blades are down and heavy and the back of the neck is long, do this by drawing your
chin down towards your chest leaving the size of a fist space there.

•  Sitting: When sitting in a chair press your bottom right up against the back of
the chair then stack the rest of the spine over it. Your collarbone is over your
hip bones and your breastbone is right above the pubic bone. Navel drawn in
gently.
Proper posture is the best way to reduce tension from sitting at work all day, on
computers, driving, etc.



2) Pelvic Stabilization Exercises for Sacroiliac Joint Pain:

Wall squats

Position: Standing in neutral against the wall with your feet the length of your thighs
away from the wall.

Action: Bend your knees no lower than a 90 degree angle keeping your weight in the
heels evenly for both feet. Kneecaps should line up with the second toe in each foot.
Repeat for 8-12 repetitions. Do 2-3 sets every other day.

Cues: Place hands on hip bones and make sure they stay level as you bend and lift,
also keep the buttocks, shoulder blades, and mid part of the back against the wall
throughout the exercise.







Pelvic clocks

Position: Lying on the floor with neutral spine and knees bent.

Action: Imagine your pelvis as a clock. 12 o'clock is at your navel, 6 is at your pubic
or tailbone, 3 and 9 are the hip bones. Now imagine there is water in that clock or
bowl and you are going to empty from 12 o'clock around clockwise and then
counterclockwise feeling each number on the clock working.

Cues: Keep the knees still you are just mobilizing the pelvis.




Diaphragmatic Breathing

Position: Lying in neutral spine.

Action: Without changing the position of your spine inhale deeply through the nose
filling up or expanding into the ribs and upper back, then exhale through your
mouth expelling the air again without changing the spine. On the exhale feel all the
air leave your body feeling the muscles tighten around the waist as your abdomen
flattens.



3) Strengthening Exercises for Sacroiliac Joint Pain:

Once you have a stable and aligned pelvis you can begin mobilizing exercises to
continue strengthening.

Leg Circles

Position: Lying on the floor with one leg extended along the mat and the other at a
90 degree angle to the floor and a neutral spine.

Action: Keeping the pelvis still circle the thigh (leg) in the hip socket 6 times each
direction. Switch legs.



Cues: Focus on keeping the torso and leg on the mat very still as you freely circle the
leg in the air.

Bridges

Position: Lying in neutral with knees bent arms at your side.

Action: Inhale to prepare and exhale as you press into your heels lifting the pelvis up
in neutral until weight is between shoulder blades not in the neck. Inhale hold then
exhale to bring the tailbone and ribs down all at one time.

Cues: Focus on the navel drawn in to lift the pubic bone up to the ceiling. Weight
even in the feet.

Rotation and side bending exercises can be added as you are symptom free in
neutral spine.




Stretching Exercises for Sacroiliac Joint Dysfunction 

The main objective of exercises for sciatic pain from sacroiliac joint dysfunction is to
restore the range of motion in this joint which can be limited if the joint is inflamed.
Performing range of motion exercises directed at the SI joint can often restore normal
movement and alleviate the irritation of the sciatic nerve. Three helpful exercises are:




Single knee to chest stretch.

Pull one knee up to the chest at a time, gently pumping the knee three to four times
at the top of the range of motion. Do 10 repetitions for each leg.



Press-up.  

From the prone position, press up on the hands while the pelvis remains in contact
with the floor. Keep the lower back and buttocks relaxed for a gentle stretch. Hold
the press-up position initially for five seconds, and gradually work up to 30 seconds
per repetition. Aim to complete 10 repetitions.



Lumbar rotation—non-weight bearing.  

Starting by lying on the back with both knees bent, keep the feet flat on the floor
while rocking the knees from side to side. The thighs should rub together and the
knees will not move very far. The lower spine should remain fairly still. Rock the
knees for 30 seconds....

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