5 Exercises to Avoid if You Have SI Joint Pain
If you feel SI joint discomfort, you may need to adjust your exercise routine. Certain activities can put too much pressure on the sacroiliac joint, which can make your SI joint pain worse. Here are 5 exercises that you should avoid if you have SI joint pain:
1. Deep Squats
Deep squats put stress on the SI joints. While the squat is a great exercise for strengthening the lower body when done correctly, deep squats can be hard on the SI joints. You should avoid deep squats or modify them so that your thighs are parallel to the ground or below.
Lunges are another exercise that puts pressure on the SI joints, so you should either modify the lunge to place less stress on the joint or skip it altogether. Instead, try air squats, which target the same muscle groups but don’t require placing your body into a lunge position.
3. High Impact Cardio
High-impact cardio activities such as running and jumping can also put strain on the SI joints. These activities can jar the joint and make it difficult to complete the exercise. Lower impact exercises, like walking or biking, are better alternatives.
Weightlifting is a great way to build strength, but it can also be too much for the SI joint. You can modify any exercise that requires a supine position in order to reduce the pressure on the SI joint, such as using a Swiss ball or stability ball instead of using a flat bench.
5. Leg Lifts
Leg lifts are another exercise to avoid if you have SI joint pain. This exercise puts a lot of pressure on the lower back, which can exacerbate SI joint issues. Instead, try focusing on your core using other exercises like side planks, bridges, and rotational exercises.
By avoiding these exercises and engaging in low-impact activities and strength exercises that target other muscle groups, you may be able to reduce your SI joint pain and build a stronger body.
Keywords: SI Joint Pain, Exercises, to Avoid, Deep Squats, Lunges, High Impact Cardio, Weightlifting, Leg Lifts.