Exercises for Sacroiliac Joint Injuries

Most of the exercised prescribed for join injuries involve range-of-motion and stretching the affected areas. Exercises for back pain typically involve stretching in the legs, as the back is a difficult area to stretch on its own. A few exercises for treating sacroiliitis are listed here.

As with all stretches, make sure you are well supported before beginning. Hold each stretch for a minimum of 15 seconds each time – 30 seconds is preferable, but an inflamed joint may hurt too much to hold for that long. Consistently work on your stretches, and work up to holding for 30 seconds. Make sure to do them on both sides, regardless of which side the pain is on. All these exercises should be done in 3 repetitions, 3-6 times per day.

Hip Opener Stretch – This is an easy stretch to start relieving the pain in the hip. While lying on your back, slide your left foot up next to your right knee. Move the knee downward and open. The best description is to make as though you are making the number 4 with your legs. Gently press with your left hand on the thigh to achieve a deeper stretch.

Quadriceps Stretch – While standing, hold a solid surface for support and bend your left leg. Grab your left ankle and pull that foot to your left buttock while pulling your left thigh backwards. Remember to keep your back straight. Pulling the thigh backward is very important, or discomfort will be felt in the knee.

Psoas Stretch – This is also known as a runner’s stretch. While standing, place your right leg in front of you and your left foot as far behind you as is comfortable. Lean forward and place your hands on the ground. Push your upper body back with your arms. This will be felt down the front of the hip and the front of the leg.

Gluteus Stretch – Start by laying on your back. Bend your right knee, and place your left leg over the right leg. Rest the outside of the left ankle slightly above the right knee. Lock your hands behind your right thigh, and pull up toward your chest. This will stretch the buttock and hamstring of your left leg.

Tensor Fascia Lata Stretch – This will stretch the fascia over the hip. While standing, hold your left hand on a surface to support you. Place your left foot on the other side of your right one as far as you can stretch. Now, lean your upper body to the right side, while pushing your left hip away. It may help to stretch your left arm over your head, toward the right, to deepen the stretch.

Prone Leg Lift – This is an exercise designed to help strengthen the area around the joint, to build it up, and help prevent future injury. Lie on your stomach. Lift one leg up, keeping the knee straight. Do not allow your hips to rise from the floor. Hold for 3-5 seconds, then lower the leg. Repeat with the opposite leg.

Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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