Stretches and Tips for Managing Daily Sacroiliac Joint Pain

Living with sacroiliitis? Sacroiliitis is the inflammation of one or both of your sacroiliac joints, located where the lower spine meets the pelvis on either side.

If you have sacroiliac pain, it might feel like pain in your buttocks, radiating down your legs or in your lower back. It’s caused by standing for long periods of time, putting your weight unevenly on one leg, stair climbing, running, and other activities that are hard on the lower back and pelvis. Complications from sacroiliac joint pain go far beyond the pain itself. The condition can lead to depression and insomnia, among other chronic problems.

If you have sacroiliitis and are looking for help in Lithia and Tampa Bay, FL, call Strong Life Chiropractic today. We strive to help you get a handle on your sacroiliac joint pain through a robust Chiropractic BioPhysics (CBP) treatment regimen.

Stretches for sacroiliac pain

Aside from medical and chiropractic help, sacroiliitis may be managed with some stretches and strategy. Always consult with your doctor and chiropractor before starting a new exercise regimen. Stretching can be part of a holistic pain management approach, as long as you’re careful.

When you have sacroiliitis, you may be surprised by how normal activities and stretches you used to be able to do are more difficult or can cause lasting damage. You will also need to be consistent with your stretching in order for it to have lasting pain management effects. After consulting with a chiropractor, you’re likely to receive the following stretches to directly ease the pain of sacroiliitis:

  • The piriformis stretch. To perform this stretch, lie on your back with your feet on the floor. Your knees should be bent. One at a time, raise each leg, hug it to your chest slowly, and return it to the floor. The stretch should be about 30 seconds. Remember to breathe during the exercise and repeat three times on each side.
  • Lower trunk rotation. In the same position as the piriformis stretch, keep your feet, back and hips on the floor. With your knees together, slowly rotate your knees to one side, keeping contact with the ground. Hold for five seconds, then move to the other side. Repeat 3-5 times on each side.
  • Lying on the ground with knees bent and feet flat on the floor, slowly clench your muscles to raise your pelvis off the floor. Hold for five seconds and repeat ten times.

Other therapies for sacroiliac pain

As you may have guessed from the above stretches, yoga can also be a great way to stretch the muscles around your sacroiliac joints. With greater stretching comes greater flexibility, lessening pressure on the joints and nerves, which relieves pain. Yoga poses such as child’s pose, cobra, and triangle are great for loosening the lower back and pelvic muscles.

Performed using the resistance of water, aquatic therapy also allows the body to enjoy semi-weightlessness. The resistance from the water helps the muscles build strength. With consistency and effort, these therapies can help you relax and strengthen the muscles surrounding the sacroiliac joints, which may alleviate your joint pain.

Daily sacroiliac joint pain is no joke. If you’re waking up to discomfort each day, it’s time to do something about it. Give these stretches and tips a try, and if that doesn’t work, schedule an appointment with Strong Life Chiropractic today. We practice Chiropractic BioPhysics (CBP), allowing us to tailor adjustments and treatment plans to each of our Lithia and Tampa Bay, FL patients. Schedule a free consultation with us today!

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.