Sacroiliac joint pain is a common ailment that affects many lower back pain sufferers. While some individuals have stable joints, others just seem to deal with constant subluxations of the joint, thus leading to the common ups and downs of no pain cycled with sometimes excruciating pain. Adjustments to the joints can be effective, but over the long run, strengthening and balancing the muscles that support this area is the ideal choice for long term relief.
The best exercises for sacroiliac joint pain involve the gluteal muscles. These large, powerful muscles, when contracted bilaterally, have the ability to stabilize the joints, and in cases in which the joints are mis-aligned, can bring balance. The deep abdominal muscles are also essential for creating sacroiliac joint stability.
1. Supine Hip Extension: This movement is performing while laying on your back. With your feet approximately 12 inches from your hips, squeeze your butt muscles and slowly lift your hips to the sky. At the top, squeeze for 2-3 seconds, then lower back to the floor again. This movement can be repeated for up to 20 reps.
2. Standing Sumo Stance Squat: This useful variation of the squat is done with a wide stance. Your feet should be turned out at 45 degree angles, and your knees always follow your toes. While holding a light curve in your lower back, (called a lordosis), slowly squat down while maintaining equal weight between your legs. Upon returning back to the top, emphasize squeezing your butt muscles together.
These two movements are a few of the top sacroiliac joint exercises that can be performed. Focus on getting stronger at them, and in no time you will be stronger, more stable, and have less pain!
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