si joint pain exercises

How to Relieve SIJoint Pain with Exercises?

Suffering from SI joint pain can be inconvenient and even debilitating. Fortunately, there are some easy exercises you can use to help relieve the pain. Here is what you need to know about SI joint pain and how to perform the most recommended exercises for relief.

What is SI Joint Pain?

Sacroiliac joint (SIJ) pain is caused by an inflammation of the sacroiliac joints, which are located in the lower back and pelvis area. This inflammation can be caused by anything from an accident to degenerative wear and tear. Symptoms can range from pain to an inability to move the joints.

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Benefits of Exercise

Exercising is an effective way to not only relieve the symptoms of SIJ pain, but also to reduce inflammation. This can help increase flexibility and strength, making it easier to perform daily activities that are usually uncomfortable with SIJ pain.

SI Joint Pain Exercises

  • Heel Slides: Start on your back, with your legs straight. Gently slide one heel up the side of your body, keeping it in contact with the ground until you feel a gentle stretch in the back of the hip. Hold for 10 seconds and then slide back. Repeat for the other side.
  • Standing Hip Abduction: Stand with your feet shoulder-width apart, hands on your hips. Slowly raise one leg until it is out to the side and parallel with the ground. Return it to the ground and repeat the same process with the other side.
  • Partial Lunges: Begin by standing with your feet apart. Bend one knee and lower yourself towards the ground. Press up with your bent leg until your legs are almost straight and then return to the start position. Repeat on the other side.
  • Butterfly Stretch: Sit with your back straight, knees bent and together, with the soles of your feet touching each other. Slowly press your knees down towards the ground, feeling the stretch in your inner thighs.

These exercises can help to relieve SI joint pain and reduce inflammation. They should be done slowly and with control. Make sure to consult a medical professional before beginning any exercise routine for your SI joint pain.

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