The sacroiliac joint provides stability and absorbs shock during physical activity. Injuries can cause pain and limited range of motion, and doctors recommend rest, ice, and light exercises. Strengthening exercises can be done once healing begins, and severe pain should be reported to a doctor.
The sacroiliac joint is one of a pair of joints located between the pelvis and the spine in humans, and is essential in providing stability and absorbing shock placed on the spine during running and jumping. A person can injure a sacroiliac joint by twisting awkwardly, jumping and landing awkwardly, or lifting heavy objects repetitively. Inflammation and swelling can occur in the joint and surrounding ligaments, leading to pain and limited range of motion. In addition to resting and applying ice packs, doctors commonly suggest that patients perform light sacroiliac exercises to help them recover from injuries. A person should always consult their doctor to determine the best sacroiliac exercises for their specific condition, which may include a number of stretching and strengthening techniques.
A mild sacroiliac joint injury usually causes a dull ache and limits a person’s ability to twist and bend. Typically, the patient is advised to rest their back, alternate between heat and ice packs, and take anti-inflammatory medications for the first few days after an injury to reduce pain and swelling. Once an individual can tolerate movement, they can perform light sacroiliac exercises that stretch the muscles in the legs and lower back to improve flexibility and increase range of motion.
Tension and pressure on the tendons and sacroiliac joints are relieved when an individual is able to stretch and relax the nearby muscles. Common sacroiliac exercises emphasize stretching the gluteal, calf, and quadriceps muscles. One exercise might involve lying on your back and repeatedly bending your knees toward your chest to help stretch your gluteal and quadriceps muscles. People can do light lunges to stretch all the leg muscles and slowly regain flexibility in the back. Low-impact Pilates exercises and yoga can also be beneficial in relaxing tight muscles and taking stress off joints.
Strengthening exercises can be done once a joint begins to heal and movement becomes easier. If the joints allow it, a person can bend forward, backward, and from side to side while standing to increase muscle tone and strength. An individual may participate in higher intensity Pilates or similar exercise programs. Finally, light walking or jogging can help strengthen and strengthen the tendons and muscles near the end of recovery time.
Severe or persistent pain in the sacroiliac joints should be reported to a doctor, who may consider other treatment options. A doctor can check for problems by performing physical exams and taking x-rays of the joints. The most severe cases of sacroiliac pain are treated with prescription corticosteroids and medications that promote joint healing. People who are weakened by joint problems usually participate in rehabilitation programs, where trained physical therapists can design and implement special sacroiliac exercises to shorten healing time.
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