Sacroiliac joint is the joint between the sacrum and the ileum of the pelvis. Sacroiliac joint pain may occur either due to excessive movement or due to very little movement.
People who suffer from this problem are very well acquainted with the problems they face, so they can try some of these easy exercises to get relief from their pain and problems.
4 Best Sacroiliac Joint Exercises
Neutral Spine Sitting Posture
This is a very effective posture for those who are trying to get relief from sacroiliac joint pain due to sitting on chairs all day. People who work in offices, sitting all day in front of computers are often prone to sacroiliac joint pain. So, this effective exercise can give them relief from their pain while they are still in the office.
You can do this exercise while you are going to sit on the chair. While sitting, press your lower back part to the back of the chair, and then draw the rest of the spine to the chair. While doing this exercise, your shoulder blades and your hip bone should be at the same level, and your pubic bone should be parallel to the breastbone. Draw your naval inwards gently while practicing this exercise.
This exercise is very effective and can be practiced pretty easily by almost everybody, irrespective of their age. Start the exercise by lying flat on the ground, and then draw back your knees upwards and inwards towards your abdomen, but you should keep them perpendicular to the floor.
Place your feet flat on the floor and draw both your knees towards each other. Now without rolling up your hipbone, bend your knees side by side. Your speed can increase gradually, but be careful not to move your hip. Repeat this exercise 5 times on each side.
Lay flat on the ground and bend your knees, so that the knees rest on the ankles. Place your feet flat on the ground and hip-distance apart. Now slowly raise your hip and stack your palms behind your back. Intertwine the fingers and start pushing your tailbone away from the pelvic bone.
Stretch your hands while you are trying to push the tailbone and create pressure on your inner thighs. Remain in this position for a few seconds and then return back to your normal position. Practice this posture 2-3 times a day to get relief from sacroiliac joint pain.
You should be comfortable while practicing this exercise. If you feel tension on your thighs then try to keep your leg as close to the floor as possible; otherwise, this exercise will aggravate your pain. Sit on the floor by folding your legs inwards and by resting your back on the toe.
Then put both your palms on the floor and try to lift your back from the toe. Keep your palms parallel to each other and in a straight line to the shoulders; and keep your knees straight to the hip bone. Now tighten your stomach muscle by inhaling and then lift and stretch your left leg slowly above the ground. Stay in this position for a count of 5 and then return the leg to its position. Repeat the same thing with your right leg.