Low back pain may be a common health complaint among adults, and therefore the risk of lower back pain increases as you grow old. It’s estimated that roughly 25 percent of trusted Source of lower back pain cases is caused by irritation to the sacroiliac (SI) joint.

In some cases, stretching may help alleviate SI joint pain by loosening tight muscles that put extra stress on these joints. Tight muscles around your back, hips, buttocks, thigh, and core can all potentially contribute to SI joint discomfort.

In this article, we’ll walk you thru 7 different moves which will help relieve tension within the muscles that support your SI joints.

What are SI joints?

You have one SI joint on all sides of your lower spine. More specifically, these joints are found where the cut of beef at the bottom of your spine (known as your sacrum) meets your ilium or hip bone.

Your SI joint is supported by various muscles and ligaments that permit your body transfer energy from your legs to your body once you walk, run, or move around. These muscles and ligaments also absorb shock from your lower body and reduce compression on your spine.

There is a variety of potential causes of SI joint pain. a number of the foremost common causes include:

• injury
• osteoarthritis
• intense exercise
• ankylosing spondylitis
• biomechanical issues like abnormal walking patterns

SI joint pain is additionally common during pregnancy because your body produces more of a selected hormone called relaxin. This hormone makes your joints more elastic to permit your pelvis to widen during childbirth.

Although pregnancy may be a quite common explanation for SI pain, the source of the pain during this case stems from hypermobility, or “too much motion.” Therefore, stretching might not be helpful if a recent pregnancy is the source of your pain.

Stretches and exercises for SI joint pain

Numerous muscles attach to your pelvis and sacrum. If any of those muscles become overly tight, they will cause changes in your movement patterns. This, in turn, can put more stress on your SI joint.

Stretching the muscles around your SI joint can potentially assist you to relax tight areas. this might help relieve tension in your lower back and make it easier to maneuver around with less pain and discomfort.

Try to put aside a while every day to stretch. Even doing a couple of stretches for a few minutes each day can go an extended way.

If you’re handling ongoing SI joint pain that doesn’t seem to enhance with gentle stretches, you’ll want to go to a physiotherapist. they will design a custom stretching and strengthening program to assist you to manage your pain.

Let’s take a better check out 5 stretches and a couple of gentle exercises you’ll do reception to assist ease SI joint pain.

1. Knee-to-chest stretch

The knee-to-chest stretch helps elongate the muscles in your hip. If you’re having trouble reaching your knee, you’ll hook a strap or band behind your knee.

To do this stretch:

• Lie on a mat or other comfortable surface.
• Grab your left knee and pull it toward your chest until you are feeling a stretch within the back of your leg.
• Hold for up to a moment, then repeat on the opposite side.

2. Knees-to-chest stretch

The double knee-to-chest stretch may help ease SI joint pain by reducing tension in your lower back, hamstrings, and hips. Like with the stretch above, you’ll attempt to hook a strap behind your knees if you’re having trouble reaching your knees.

To do this stretch:

• Lie face-up on a cushy surface.
• Grab both of your knees and pull them toward your chest as far as you’ll. Try to not let your back come off the bottom.
• Hold for up to a moment.

3. Figure 4 Stretch

Figure 4 may be a good way to focus on multiple muscle groups at an equivalent time. You’ll likely feel this stretch primarily in your outer hip and glutes. you’ll use a strap or band if you’re having trouble reaching your knee.

To do this stretch:

• Lie face-up on a mat together with your feet ahead of you.
• Raise your left leg so that your hips and knee are at roughly 90 degrees.
• Place your right ankle just above your left knee.
• Gently pull your left leg toward your chest until you are feeling a stretch.
• Hold for up to a moment and repeat on the proper side.

4. Trunk rotation stretch

Trunk rotations help stretch the muscles located on the edges of your core. When performing this stretch, only twist as far as you’ll comfortable. Stop immediately if it hurts your lower back.

To do this stretch:

• Lie on the bottom together with your feet flat on the ground and your arms outstretched during a T-position. Your knees should be together and pointed toward the ceiling.
• Keep your knees together and twist to at least one side as far as you comfortably can.
• Switch to the opposite side and perform 10 twists on all sides.

5. Quad stretch

The quad stretch may be a simple stretch that targets the quadriceps muscle within the front of your thigh. When stretching, don’t force your heel to your butt if it’s uncomfortable. Instead, just bring it as on the brink of you’ll.

To do this stretch:

• Stand tall. Hold on to a chair or wall if you would like help balancing.
• Grab your left ankle and pull your foot to your buttocks together with your knee pointing downward.
• Hold for up to a moment and repeat on the opposite side

6. Adductor squeeze

The adductor squeeze isn’t a stretch. Instead, it’s a mild exercise that will help reduce stiffness within the muscles surrounding your SI joint.

To do this exercise:

• Lean back together with your |along with your”> together with your weight on your elbows with your knees bent to about 90 degrees. Put a softball or similar-sized object between your knees.
• Squeeze the ball as hard as you comfortably can and hold for about 3 seconds.
• Relax and repeat for 10 repetitions.

7. Band abduction

This exercise, just like the one above, isn’t a stretch, but this movement can help reduce the stiffness within the muscles surrounding your SI joint.

Try to use a comparatively thin band that won’t cause discomfort in your lower back during the exercise.

To do this exercise:

• Lie on your back together with your knees bent to about 90 degrees and your feet flat on the ground . Put a band around your knees.
• Push your knees apart and pause for a flash .
• Repeat for 10 repetitions.

What else can help?

In addition to regular stretches, the subsequent habits can also help reduce or prevent SI joint pain.

• Limit prolonged sitting. Long periods of sitting can cause tightness and stiffness in your back which, in turn, can aggravate SI joint pain. attempt to rise up and move around, stretch, or take a brief walk a minimum of once every 50-60 minutes.
• Change your sitting position. the simplest thanks to sit with SI joint pain is by keeping your hips level with one another and your “sit bones” in touch together with your chair. this will prevent straining of the ligaments around your SI joint. Keep your knees slightly apart and avoid crossing your legs. repeatedly, it’s going to be easier for the SI joint if your hips are above your knees so on maintain the traditional curve in your back.
• Strengthen your glutes. ResearchTrusted Source has found that glute strengthening could also be helpful for people with persistent SI joint pain and weak glutes.
• Alternate heat and cold. Try alternating heat and ice for 15 to twenty minutes at a time to assist in managing pain and stimulate blood flow.
• See a physiotherapist if your pain doesn’t improve. A physiotherapist can design a custom program to assist you to manage your SI joint pain.

The bottom line

Stretching the muscles around your SI joint may help reduce pain by relieving tension in your lower back.

When stretching, it’s better to be too gentle than too aggressive. Stretching too vigorously may cause your muscles to become tighter and worsen your symptoms.

If you’re handling chronic SI joint pain, you’ll want to go to a physiotherapist. they will help create a custom-designed stretching and strengthening program specifically for you.