Joint Exercises

3 Effective Sacroiliac Joint Exercises for Pain Relief

Sacroiliac Exercises You’ve been diagnosed with a very rare condition – inflammation of your sacroiliac joint in your pelvic region. It has similar symptoms to sciatica: pain in your lower back, buttocks, legs, and feet. Thankfully, it can be much easier to treat than sciatica. While sciatica is usually caused by a serious condition like degenerative disc disease or a lumbar disc herniation that may require surgery, inflammation of your sacroiliac joint can be reduced through targeted and consistent sacroiliac joint exercises. By reducing the inflammation, your pain will subside.

First Sacroiliac Joint Exercise – Inner Thigh Stretch

While lying flat on your back, bring your knees up to your chest. Then put your hands in between your knees and push your knees apart as far as you can. This will stretch out your inner thigh muscles close to your pelvic region. Hold this stretch for 10 to 20 seconds and repeat three times.

Second Sacroiliac Joint Exercise – Supermans


No, this doesn’t involve flying and it’s certainly not as fun as it sounds but it’s effective. It’ll loosen the lower back and core muscles muscles around your sacroiliac joint, allowing more blood to reach the joint and reduce inflammation. Laying flat on your stomach this time, you’re going to raise both of your arms and legs up at the same time, as if you were flying like superman. You should feel the stretch in your abdominals and at the base of your spine. Hold for a couple seconds each time and repeat ten times.

Third Sacroiliac Joint Exercise – Knee to Chest

This one is exactly what it sounds like. Lay flat on your back and bring your knee to your chest and hold for a few seconds. You will feel this in your lower back. If you are interested in learning more about Back Braces and  Back Pain Treatment check out Spinal Alternatives.

So there you have it – three efficient exercises to help reduce the pain you’re feeling due to your inflamed sacroiliac joint.