6 Exercises (And a Bonus!) to Beat Sacroiliitis
By Kate Gardner
Sacroiliitis is a pain in the rear end. Literally. According to MayoClinic.org, sacroiliitis is inflammation of the sacroiliac joint that connects your lower spine and your pelvis. The pain associated with sacroiliitis is often felt in the lower back and in the buttocks. Pain may also mimic that of sciatica and radiate down into the legs.
Sacroiliitis can be caused by a number of factors. A traumatic injury or infection may set off symptoms. Pregnancy may also trigger sacroiliitis as the joints around the pelvis loosen in preparation for giving birth. Sacroiliitis may hurt more when running, taking long strides, standing for long periods of time, or when you bear more weight on one leg than the other.
As with many joint issues, treatment of sacroiliitis often revolves around pain management. Sacroiliitis can be treated with pain relievers (over-the-counter and prescription) and muscle relaxants. In hard to treat cases, corticosteroids may be injected into the joint to reduce inflammation and pain. As well, radiofrequency energy can be used to destroy the nerve tissue that is causing pain.
However, BraceAbility.com gives us the following list of six exercises that may be useful in treating sacroiliac joint pain and keeping it from recurring.
Knee-to-chest stretch - Lay on your back with both legs extended. Bend one leg, drawing that knee toward your chest. Hold the stretch, then repeat on the other side.
Knee rotation - Lay on your back with knees bent and both feet flat on the floor. Gently drop your knees to one side. Return your knees to the middle, then drop them to the other side.
Bridge - Lay on your back with knees bent and feet flat on the floor. Use your glutes to lift your hips off the floor into a bridge position. Lower back to the ground and repeat.
Cobra - Lay on your stomach. Place your hands under your shoulders and push your upper body up, keeping your hips on the floor.
Child's pose - Start on your hands and knees. Keep your hands on the floor and move your hips back until you are resting your buttocks on your feet. Spread your knees apart to make more room for your upper body to stretch forward.
Bird dog - Begin on your hands and knees. Slowly extend one arm straight in front of you and the opposite leg in back of you. Return to your starting position and repeat with the opposite arm and leg.
Bonus! Chiropractic care from The Joint Chiropractic may also provide non-invasive, drug-free relief of joint pain! If you're suffering from the pain of sacroiliitis, see the chiropractors at The Joint for a consultation and examination. Chiropractic care can provide increased flexibility and decreased pain and inflammation in the body's joints.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.