Low-Impact Exercises for your Sacroiliac Joint – Chiropractor

Low Impact Exercises for your Sacroiliac Joint – Chiropractor Ottawa

As Chiropractors, we frequently see patients with sacroiliac (SI) joint discomfort or pain. The sacroiliac joints are located on either side of the lower spine where the sacrum meets the iliac bones of the pelvis. They play a crucial role in stabilizing your pelvis and transferring forces between your upper body and legs. When these joints become irritated or inflamed, it can lead to discomfort in the lower back, buttocks, and even down the legs. Low-impact exercises focusing on core stability and glute strength can help improve the function of the SI joint. Here are some low-impact exercises and activities, such as core and glute strengthening exercises, yoga, cycling, and swimming, to help support your sacroiliac joint and maintain your overall spinal health.

Core and Glute Strengthening Exercises

One of the best ways to support your sacroiliac joint is by strengthening the muscles around it, especially the core and glutes. These muscle groups provide stability to the pelvis and lower back, which can reduce the strain on the SI joints. Here are two simple, effective exercises:

1. Glute Bridge:

The glute bridge is a great exercise for strengthening the glutes, lower back, and core muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core, squeeze your glutes, and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower your hips back to the starting position. Repeat for 10 repetitions. This exercise strengthens the glutes and the core to help support the SI joints.

2. Bird-Dog:

The bird-dog exercise is an excellent exercise for balance, stability, and core strength. Begin on your hands and knees with your hands directly under your shoulders and knees under your hips. Slowly extend your right arm forward and your left leg backward, keeping your hips level and your core engaged. Hold for 2 seconds, then return to the starting position and switch sides. Aim for 10 repetitions on each side. Bird-Dog helps activate the deep core muscles and lower back, providing stability to the sacroiliac joint.

Benefits of Yoga for SI Joint Health

Yoga is another great low-impact activity for people with sacroiliac joint pain and discomfort. Certain yoga poses can improve flexibility, strengthen the core and pelvic muscles and promote balance. Practicing yoga regularly can also help improve body awareness, making it easier to identify and avoid movements that may trigger SI joint pain.

Cycling and Swimming: Ideal Low-Impact Cardio Options

Cycling and swimming are excellent options for cardiovascular exercise without putting too much stress on the sacroiliac joint. Both activities are low-impact, meaning they don’t involve the typical movements that can aggravate the SI joint.

1. Cycling: Whether on a stationary bike or cruising along Ottawa’s beautiful bike paths, cycling is a great way to strengthen the muscles of the lower body and core without putting excessive pressure on the SI joint. Ensure that your bike is properly adjusted to your height to maintain proper posture and avoid unnecessary strain.
2. Swimming: Swimming provides a full-body workout that is gentle on the joints, including the SI joint. The buoyancy of water reduces the impact on the joints, allowing for pain-free movement.

When it comes to managing sacroiliac joint pain, low-impact exercises can be incredibly beneficial. Focus on strengthening the core and glutes while incorporating activities like yoga, cycling, and swimming into your routine. These exercises not only help stabilize the SI joint but also improve overall spinal health. If you’re dealing with SI joint discomfort consult with your team of healthcare professionals at CURAVITA. Our Chiropractors, physiotherapists and massage therapists will help address your specific needs. At our CURAVITA clinics, we offer collaborative care to help you feel your best and support your journey to a healthier, pain-free life.

For more information or to book an appointment with one of our chiropractors, physiotherapists or massage therapists, visit our clinic websites at Curavita Byward and Curavita Glebe.