The team at North West Physiotherapy has put together our pick of tried and tested exercises we prescribe clients with Sacroiliac Joint Dysfunction.
The first two exercises we share are more to help with pain and movement, whereas the last three are to assist with strengthening.
As with all health conditions, please seek the guidance and direction of your health care practitioner before undertaking any exercise regime or remedying pain.
Exercises for Sacroiliac Joint Pain
- Pelvic tilts
- Step 1: Stand side-on in front of a full-length mirror.
- Step 2: Place your hands on the tops of your pelvis with the thumbs pointed backwards.
- Step 3: Practice tilting the pelvis forwards and backwards for a few minutes.
* When you are standing or sitting you want to have the pelvis in a neutral position, not too far anterior or posterior.
- Hamstring stretches
Hamstring stretches can be performed in several positions.
All stretches should feel a gentle stretch.
Hold for 30 seconds or more with no bouncing.
SI Joint Strengthening Exercises
- Squats
A squat is a functional task we all have to do to get in and out of a chair.
If you have tight hamstrings then the pelvis may tilt posteriorly with the squat. With the squat the back should remain slightly arched.
- Bridging
- Step 1: Lying on your back with the knees bent and both feet on the floor.
- Step 2: Lift your pelvis up towards the ceiling until there is a straight line between the knees and the shoulders.
- Step 3: Slowly lower the hips to the floor.
*Repeat several times.
- Isometric hip adduction and abduction
- Step 1: Lying on your back with the legs out straight.
- Step 2: Place a pillow between the knees.
- Step 3: Squeeze the pillow with your inner thighs.
*Repeat several times.
- Step 4: Next place a belt around the mid to lower thighs.
- Step 5: Push the thighs outward against the belt.
*Repeat several times.
EXPERT TIP: It is important to continue doing the exercises even after you are feeling better to prevent reinjury.
Actions to Avoid if You Suffer with Sacroiliac Joint Dysfunction
If you suffer with sacroiliac joint dysfunction, we recommend avoiding uneven pressures through the pelvis. Other actions which should be avoided include:
- Sitting with bad posture,
- Sitting with legs crossed,
- Standing on uneven surfaces,
- Holding a child on one hip, and
- Moving up/down lots of stairs.
Sacroiliac Joint Dysfunction Exercises
Want a tailored treatment plan for a chronic condition or injury? Don’t hesitate to reach out to North West Physio today.
North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With six clinics across North Brisbane; Everton Park, Keperra, Eatons Hill, Nundah, Lutchwyche and Newmarket, our aim is to provide holistic healthcare solution to suit your specific lifestyle.
Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics.
Contact your local clinic to book an appointment.
