According to Steven Cohen, M.D. in the journal Anesthesia and Analgesia, 15-25% cases of low back pain are the result of sacroiliac joint dysfunction. The sacroiliac joint is a synovial joint, with only a few degrees of movement; however, misalignment or subluxation of this joint can result in significant pain and functional deficits. Once a diagnosis is reached, the standard treatment is physical therapy to keep the joint in alignment with a home exercise program. Your doctor may also recommend a an anti-inflammatory regimen or a corticosteroid injection into the joint to initially reduce pain and inflammation. However, a home exercise program is essential to realign the joint and prevent future recurrence. These home exercises should be performed 3 times per day, or as your doctor prescribes.

Sacroiliac Joint Home Exercise Program

Knee to Chest Stretch

The knee to chest stretch can be performed to help properly align the joint. Simply, lay on a hard surface with the leg on the unaffected side straight, and the leg on the affected side in the air and bent. Take both hands and place them behind the knee in the air. Pull your knee towards your chest and hold for 30 seconds. Perform five times.

Hip Rocker

It’s not a dance move, but the hip rocking exercise is beneficial in keeping your sacroiliac joint in order. To perform, lay on a hard flat surface on your back with your knees bent and your feet flat on the floor. Place the palms of your hands flat on the floor. Keep your knees together and rock your knees side to side as far as possible on each side. Do 10 rocks on each side. Perform five times.

Back Extension

The back extension exercise is not only beneficial in stretching your abdominal muscles, but also can help align your sacroiliac joint. Simply, lay on your belly on a hard, flat surface. Put your palms flat on the floor underneath you and push your torso upwards away from the floor so that you make a large curve in your back. Keep your thighs on the ground. You should feel your abdominal muscles stretch. Hold for 15 seconds. Repeat five times.

This home exercise program for your sacroiliac joint should be done 2-3 times per day or per your doctor’s orders. In addition, make sure you walk for at least 30 minutes per day, five days per week and maintain a healthy weight. Learn other fitness tips to help improve your lifestyle.

As always, be sure your doctor says this home exercise program is safe for you. Scroll below to print.

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