Is SI joint pain (or lower back pain) preventing you from living your life to the fullest? Are you tired of taking painkillers and a host of other medicines to reduce SI joint pain? This pain significantly damages the quality of life. But you can get relief if you start practicing SI joint exercises. These exercises are recommended by physiotherapists and doctors, and they help reduce pain, increase the range of motion, and assist you in leading a pain-free life. Keep reading to know all about them. What Is SI Joint Pain?SI joint pain is a chronic lower back pain that radiates along the lower hip, groin, and/or upper thighs. The SI joint or sacroiliac joint can be felt at your lower back where the two dimples are visible. It joins the spine with the hips and is filled with synovial fluid for lubrication and unhindered movement of this joint. As you age, the ligaments stiffen, and the cartilage wears down. This causes the bones to rub against each other, causing severe pain. SI joint pain can also be caused due to an injury, hip/spine surgery, pregnancy and childbirth, autoimmune diseases, wearing wrong footwear, and wrong posture. So, how do you get rid of this constant, nagging pain? Do these 12 effective and pain-relieving SI joint exercises regularly. Invest 15 minutes daily, and you will definitely feel better. 12 SI Joint Exercises To Reduce Lower Back Pain1. Hamstring Stretch On WallTargets – Hamstrings and glutes How To Do
Sets And Reps3 sets of 3 reps 2. Side Lying Quadriceps StretchTargets – Quadriceps, hamstrings, and glutes How To DoNote: Do this exercise with the help of your physical therapist.
Sets And Reps 3 sets of 2 reps 3. Hip Adductor StretchTargets – Hip adductors, hip flexors, and glutes How To Do
Sets And Reps5 sets of 3 reps 4. Lying Hip AbductionTargets – Sartorius, glutes, and tensor fascia latae How To Do
Sets And Reps3 sets of 10 reps 5. One Leg Knee To Chest StretchTargets – Glutes, hamstrings, and erector spinae How To Do
Sets And Reps3 sets of 6 reps Tip: You may also do double leg knee to chest stretch. 6. Isometric Hip AdductionTargets – Hip adductors and glutes How To Do
Sets And Reps3 sets of 5 reps 7. Hip Flexor StretchTargets – Hip flexors and glutes How To Do
Sets And Reps3 sets of 5 reps 8. Single Leg Bridge With Resistance BandTargets – Erector spinae, rectus abdominus, hamstrings, and adductors How To Do
Sets And Reps3 sets of 8 reps 9. Lower Trunk RotationTargets – Hip adductors, hip flexors, and glutes How To Do
Sets And Reps3 sets of 10 reps 10. Isometric Hip AbductionTargets – Hip abductors, hip flexors, and glutes How To Do
Sets And Reps3 sets of 5 reps 11. Bird Dog PoseTargets – Glutes, hamstrings, and hip flexors How To Do
Sets And Reps3 sets of 5 reps 12. One Leg TwistTargets – Hip adductors, hip flexors, hip abductors, and glutes How To Do
Sets And Reps3 sets of 8 reps These are the 12 SI joint pain-relieving exercises. Do these with the help of your physical therapist if you are recovering from a recent injury. But keep in mind that there are some exercises that you must avoid to prevent further injury. Here’s the list of exercises you should steer clear of. SI Joint Exercises To Avoid
ConclusionThe SI joint is an important joint. If you have pain and inflammation in your hip and groin area or have been injured recently, make sure to see a doctor immediately. Take your medicines regularly and do these exercises to recover faster. Your quality of life will also improve significantly. If you have any questions, post them in the comments box. Take care! Expert’s Answers For Readers’ QuestionsCan you exercise with SI joint pain? Yes, take help of your physical therapist in the initial stages. How long does it take for the sacroiliac joint to heal? It depends on your injury or disease condition. Is walking good for sacroiliac joint pain? Talk to your doctor to see if you are allowed to start walking yet. The post 12 Best SI Joint Exercises – How To Get Lower Back Pain Relief Fast appeared first on STYLECRAZE. from https://www.stylecraze.com/articles/si-joint-exercises/
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