7 exercises for Sacroiliac Joint (SIJ) pain relief | Doctor and physio led

In this video, I’m excited to share some effective exercises to relieve sacroiliac joint pain and improve your back health. Sacroiliac joint pain can be a frustrating and debilitating condition, often manifesting as discomfort in the lower back, buttocks, and sometimes radiating down the legs. It’s essential to address this pain not just for your comfort but also for your overall mobility and quality of life.

I’ve teamed up with my colleague, Ella Boyo, a qualified physiotherapist, to guide you through a series of exercises that you can easily do at home. These exercises are designed to strengthen the muscles around your sacroiliac joint, improve flexibility, and ultimately provide relief from pain. Before starting any new exercise routine, please consult your healthcare provider to ensure these exercises are suitable for you.

Let’s dive into the exercises!

**Exercise 1: Single Knee to Chest Stretch**

This gentle stretch is a fantastic way to target your lower back and glutes. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Clasp your hands behind one knee and gently pull it towards your chest. You can keep the opposite foot on the floor or extend that leg for a deeper stretch. Hold this position for 15 to 30 seconds and repeat it two to four times on each leg. This stretch helps relieve tension around the sacroiliac joint, making it a great starting point.

**Exercise 2: Bridging**

Bridging is an excellent exercise for building strength in your glutes and core, which provides better support for your sacroiliac joints. Lie on your back with your knees bent at about 90 degrees and feet flat on the floor. Tighten your belly by pulling your belly button in towards your spine. Push your feet into the floor, squeeze your glutes, and lift your hips until your shoulders, hips, and knees align. Hold this position for about 6 seconds before slowly lowering your hips back down, segment by segment. Aim to repeat this movement 8 to 12 times.

**Exercise 3: Alternate Arm and Leg Bird Dog**

This exercise boosts core stability and helps balance the muscles supporting your spine and pelvis. Start on your hands and knees, keeping your back and neck neutral. Engage your core and lift one arm straight out in front of you, holding it for 6 seconds before switching arms. As you progress, you can work up to holding for 10 to 30 seconds and eventually lift one leg behind you while keeping your hips level. Repeat this 8 to 12 times on each side.

**Exercise 4: Clamshell**

The clamshell exercise is fantastic for strengthening the hip abductors, which are crucial for stabilizing the pelvis and the sacroiliac joint. Lie on your side with your knees bent and legs stacked. Keeping your feet together, lift your top knee as if you’re opening a clamshell, ensuring your hips don’t roll back. For an added challenge, place a resistance band above your knees (but not around the knee joint). Hold at the top for 6 seconds, then lower your knee slowly. Repeat this 8 to 12 times on each side.

**Exercise 5: Hamstring Stretch**

Using a resistance band or towel, this stretch can help alleviate tightness in your hamstrings, which can contribute to lower back pain. Hold the stretch for 15 to 60 seconds and repeat it two to four times on each leg. This simple yet effective stretch can significantly improve your flexibility and reduce discomfort.

**Exercise 6: Lower Abdominal Strengthening**

To strengthen your lower abdominal muscles, lie on your back with your knees bent and feet flat. Engage your core by pulling your belly button in without holding your breath. Lift one knee until it’s aligned over your hip, forming an L shape, then lift the other knee. Lower one leg at a time back to the floor, repeating alternate legs for about 8 to 12 lifts. Ensure your lower back remains supported against the floor throughout the exercise.

**Exercise 7: Pigeon Stretch**

This stretch is excellent for targeting the hips and glutes. Lie on your back with your legs extended. Bend your affected knee and bring it towards the opposite shoulder. You can gently pull with your opposite hand to increase the stretch. Hold this position for 15 to 30 seconds and repeat it two to four times on each leg.

For more information on back pain, including red flag symptoms and when to seek urgent medical care, please check the description box of the video.

I hope you find these exercises helpful and beneficial. Remember, consistency is key when it comes to managing sacroiliac joint pain. If you have any questions or feedback, please let me know in the comments section. Your health journey is important to me, and I’m here to support you every step of the way.

For the resistance bands and exercise mat mentioned in the video, you can find the links here: [insert links].

Let’s take this journey together towards better back health!