Sacroiliac joint pain, commonly referred to as SI joint pain, can cause a lot of discomfort and affect one's daily life. In this video, Dr. Rowe from SpineCare in St. Joseph, Michigan, will demonstrate how to quickly and easily alleviate SI joint pain with a step-by-step guide with SI joint pain exercises.
Understanding Sacroiliac Joint Pain
The SI joint is formed by the union of the sacrum and the ilium of the pelvis and acts as a shock absorber for the spine above. When these joints become irritated and inflamed, they can cause a lot of problems, including lower back pain, buttock pain, and leg pain. These issues usually occur because the muscles that support the pelvis, notably the glutes, become tight and weak.
The Three-Part Solution
Dr. Rowe will break down the solution into three parts, each of which works together to provide the best results. While each part may be different, they complement each other and are designed to work together for optimal relief. The exercises outlined in the guide require no equipment and can be done at home. You may experience quick relief even within thirty seconds of starting the exercises.
If you're experiencing SI joint pain, you don't have to suffer through it. Dr. Rowe's step-by-step guide can provide quick and long-lasting relief without the need for equipment or a trip to the doctor. Follow all three parts of the guide for optimal results and say goodbye to your SI joint pain.
How to Warm Up Muscles Supporting Sacroiliac Joint
Before moving on to exercises for sacroiliac joint pain relief, it's important to warm up the muscles that support the joint. This helps improve circulation, increase flexibility, and prevent further muscle irritation during exercise. Here's an easy warm-up exercise that can be done in bed or on the floor:
- Lie flat on your back with one leg straight and the other leg bent at a 90-degree angle.
- Turn the foot of the bent knee inward as much as possible to activate the muscles.
- Overlap your hand and place it on the inside of the bent knee.
- Gently press the knee towards the opposite shoulder while resisting with your hands to activate the glutes and other stabilizing muscles.
- Hold this position for five seconds and then relax.
- Repeat this exercise five times, pressing into it a little more with each repetition.
Targeting Muscles Differently
To target the muscles supporting the sacroiliac joint differently, try the following exercise:
- Bend one knee at a 90-degree angle with the foot turned outward as much as possible.
- Resist against the movement of pulling the knee straight away from the body with your hands.
- Hold the resistance for five seconds and then relax.
- Repeat this exercise five times in both directions for both legs.
By warming up the muscles and targeting them differently, you can activate the muscles that support the sacroiliac joint and prevent further irritation. These exercises can be done at home with no equipment and can provide quick relief for sacroiliac joint pain.
Strengthening Exercise 1
Getting into Position
To start the exercise, lie on the floor next to a smooth wall. Wear socks to reduce friction and make the movement easier. Next, press your backside against the wall and bend your knee. Then, press your foot into the wall for support. Tighten your core muscles to support your spine, keep your top leg straight, and press your heel into the wall.
The Movement
Lift your leg upward towards the ceiling as much as you can. You will feel muscles start to fire in the legs, hips, across the pelvis, and into the back. Hold this position for 5 seconds. Slowly lower your leg downward towards the floor, resisting against your leg weight. This will hit the muscles differently. Repeat the exercise 10 to 15 times and challenge yourself to go up a little bit more with each repetition.
Adding Difficulty
To challenge the muscles further, add different motions. As you go up, turn your foot outward as much as you can. You will feel your glutes start to fire. Then, as you lower your leg, turn your foot inward as much as you can and don't allow the toes to touch the floor. Let it hover just above the floor and hold that position for about five seconds. Repeat this 10 to 15 times.
Taking it to the Next Level
If the exercise becomes too easy, scoot away from the wall to remove the support. However, make sure your whole body is in a nice straight line. Don't let your leg trek forward or backward. Repeat the exercise with added motions for 10 to 15 repetitions. Remember to switch sides to keep them both in balance.
Strengthening exercises are crucial for long-lasting sacroiliac joint pain relief. Glute glides are an easy exercise that can help support the muscles and reduce pain. By following the steps and gradually increasing the difficulty, you can effectively manage sacroiliac joint pain.
Strengthening Exercise 2
Basic Pelvic Bridge
The pelvic bridge is a simple exercise that can provide long-lasting relief from SI joint pain. Start by lying flat on your back, knees bent, and feet flat on the floor. Tighten your core and squeeze your glutes as you raise your hips and pelvis towards the ceiling until your body forms a straight line from your knees to your hips to your shoulders. Hold this position for five seconds and repeat for 10 to 15 times.
Pelvic Bridge with Marching Motion
To take the pelvic bridge to the next level, incorporate a marching motion. From the basic pelvic bridge position, lift one leg up, hold for a second or two, and then repeat on the other side. Make sure to keep your hips level and repeat for 10 to 15 times on each side.
Clamshell Bridge
The clamshell bridge targets the glutes and SI joints. Start by pressing your feet together and taking your knees outward as much as you can. Take your hands and put them on your hips, then drive your hips upward towards the ceiling. Hold for five seconds and repeat for 10 to 15 times.
Strengthening Exercise 3
Stretching
One of the most effective ways to manage SI joint pain is through stretching. Stretching can be done throughout the day, as needed, to provide quick pain relief. Here's a simple stretch that can be done at home or at work:
Figure Four Stretch
To begin this stretch, sit on the edge of a chair with good upright posture. Cross one leg over the other, resting your ankle on the opposite knee. If this position is difficult, you can straighten the other leg, pull your ankle over the shin, and use your pant leg to pull the leg into position. Slide the heel of the bottom leg back, and focus on the glutes to target the piriformis muscle.
Deepening the Stretch
To deepen the SI joint stretch, actively press down with your knee until you feel the muscles around the hips, including the glutes, start to fire. Pivot your chest forward, keeping your back straight, and lean down towards the floor. The deeper you go, the more you'll feel the stretch across the pelvis and hips. Hold this position for 20 to 30 seconds, and breathe deeply.
Variations on the Stretch
If you want to target the muscles a little differently, try these variations:
- Rotate your torso away from the side of pain
- Do a side bend away from the side of pain
By incorporating stretching into your routine, you can effectively manage SI joint pain. These stretches can be done throughout the day, providing quick pain relief whenever needed. Give them a try and see how they work for you.
To sum up, sacroiliac joint pain can cause a lot of discomfort and interfere with daily activities. In this video, Dr. Rowe from SpineCare in St. Joseph, Michigan has presented an easy-to-follow guide consisting of three parts to provide quick and long-lasting relief from the pain. The first part focuses on warming up the muscles and soft tissues supporting the sacroiliac joint. The second part emphasizes strengthening exercises, particularly targeting the glutes, which are essential for stabilizing the joint. Lastly, Dr. Rowe has shown some stretching exercises to improve flexibility and reduce tension in the muscles around the joint. All exercises presented in the video are simple and can be done at home without any equipment. Following this Step-by-Step guide can alleviate the pain associated with sacroiliac joint discomfort and improve mobility.
Tags: #sacroiliitis #painbuttock #si_joint_dysfunction #pain_muscles #joint_exercises