SI Joint Dysfunction pain (or sacroiliac joint pain) is often felt in the low back, and it’s on one side or the other. Sometimes it’s called a pelvic rotation. See Doctor Jo’s blog post about this at:
SI Joint Dysfunction is often caused by a trauma. It can also be caused by tight hamstrings or hip flexors, and/or weak hamstrings or hip flexors. These stretches and exercises should help.
The first stretch is a hamstring stretch. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.
The next stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.
Now you will do a simple butterfly stretch. Sit on the ground, and put your feet together pulling them towards your body. If you need more of a stretch, you can place your elbows on your inner thighs, and apply gentle pressure downwards. Hold the stretches for 30 seconds, doing 3 of each set.
Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
Next, you will do some isometric exercises to help get the joint back in place. With isometric exercises and all exercises, make sure you are not holding your breath. If you cannot talk while you are performing exercises, then most likely you are holding your breath.
First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3 seconds, and repeat 10 times. Then take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3 seconds, repeat 10 times.
Finally, you will do a hip flexor stretch. Start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee forward away from your body. Hold for 30 seconds, and do this 3 times.
SI Joint Dysfunction Exercises & Stretches:
Hamstring Stretches for Tight or Sore Hamstrings:
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Doctor Jo is a Doctor of Physical Therapy.
SI Joint Dysfunction Stretches & Exercises: