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You are here: Home / Archives for sacroiliac joint

Sacroiliac Pain: Exercises

June 2, 2017 Leave a Comment

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Knee-to-chest stretch

Knee-to-chest stretch

Do not do the knee-to-chest exercise if it causes or increases back or leg pain.

  1. Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
  2. Grasp your hands under one knee and bring the knee to your chest, keeping the other foot flat on the floor.
  3. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
  4. Relax and lower the knee to the starting position. Repeat with the other leg.
  5. Repeat 2 to 4 times with each leg.
  6. To get more stretch, keep your other leg flat on the floor while pulling your knee to your chest.

Bridging

Bridging

  1. Lie on your back with both knees bent. Your knees should be bent about 90 degrees.
  2. Tighten your belly muscles by pulling in your belly button toward your spine. Then push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
  3. Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
  4. Repeat 8 to 12 times.

Hip extension

Hip extension

  1. Get down on your hands and knees on the floor.
  2. Keeping your back and neck straight, lift one leg straight out behind you. When you lift your leg, keep your hips level. Don’t let your back twist, and don’t let your hip drop toward the floor.
  3. Hold for 6 seconds. Repeat 8 to 12 times with each leg.
  4. If you feel steady and strong when you do this exercise, you can make it more difficult. To do this, when you lift your leg, also lift the opposite arm straight out in front of you. For example, lift the left leg and the right arm at the same time. (This is sometimes called the “bird dog exercise.”) Hold for 6 seconds, and repeat 8 to 12 times on each side.

Clamshell

Clamshell

  1. Lie on your side with a pillow under your head. Keep your feet and knees together and your knees bent.
  2. Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.
  3. Hold for 6 seconds.
  4. Slowly lower your knee back down. Rest for 10 seconds.
  5. Repeat 8 to 12 times.
  6. Switch to your other side and repeat steps 1 through 5.

Hamstring wall stretch

Hamstring wall stretch

  1. Lie on your back in a doorway, with one leg through the open door.
  2. Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
    • Do not arch your back.
    • Do not bend either knee.
    • Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
  3. Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
  4. Switch legs, and repeat steps 1 through 3.
  5. Repeat 2 to 4 times.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

  1. Lie on your back, and bend one knee.
  2. Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
  3. Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
  4. Switch legs, and repeat steps 1 through 3.
  5. Repeat 2 to 4 times.

Lower abdominal strengthening

Lower abdominal strengthening

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Tighten your belly muscles by pulling your belly button in toward your spine.
  3. Lift one foot off the floor and bring your knee toward your chest, so that your knee is straight above your hip and your leg is bent like the letter “L.”
  4. Lift the other knee up to the same position.
  5. Lower one leg at a time to the starting position.
  6. Keep alternating legs until you have lifted each leg 8 to 12 times.
  7. Be sure to keep your belly muscles tight and your back still as you are moving your legs. Be sure to breathe normally.

Piriformis stretch

Piriformis stretch

  1. Lie on your back with your legs straight.
  2. Lift your affected leg, and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder.
  3. Hold the stretch for 15 to 30 seconds.
  4. Switch legs and repeat steps 1 through 3.
  5. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It’s also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by Neuromuscular Spine & Joint Center. This care instruction is for use with your licensed healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Kopp Medical LLC, DBA Neurmomuscular Spine & Joint Center disclaims any warranty or liability for your use of this information.

Filed Under: Patient Resource Tagged With: exercise, pain, sacroiliac joint, strength, stretch

Sacroiliac Joint Pain: Care Instructions

June 2, 2017 Leave a Comment

Sacroiliac Joint Pain

The sacroiliac joints connect the spine and each side of the pelvis. These joints bear the weight and stress of your torso. This makes them easy to injure. Injury or overuse of these joints may cause low back pain.

Stress on these joints can cause joint pain. Sacroiliac joint pain is more common in pregnant women. Certain kinds of arthritis also may cause this type of joint pain.

Home treatment may help you feel better. So can avoiding activities that stress your back. Your doctor also may recommend physical therapy. This may include doing exercises and stretches to help with pain. You may also learn to use good posture.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It’s also a good idea to know your test results and keep a list of the medicines you take.

How can you care for yourself at home?

  • Ask your doctor about light exercises that may help your back pain. Try to do light activity throughout the day. But make sure to take rests as needed. Find a comfortable position for rest, but don’t stay in one position for too long. Avoid activities that cause pain.
  • To apply heat, put a warm water bottle, a heating pad set on low, or a warm cloth on your back. Do not go to sleep with a heating pad on your skin.
  • Put ice or a cold pack on your back for 10 to 20 minutes at a time. Put a thin cloth between the ice and your skin.
  • If the doctor gave you a prescription medicine for pain, take it as prescribed.
  • If you are not taking a prescription pain medicine, ask your doctor if you can take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Read and follow all instructions on the label. Take pain medicines exactly as directed.
  • Do not take two or more pain medicines at the same time unless the doctor told you to. Many pain medicines have acetaminophen, which is Tylenol. Too much acetaminophen (Tylenol) can be harmful.
  • To prevent future back pain, do exercises to stretch and strengthen your back and stomach. Learn how to use good posture, safe lifting techniques, and proper body mechanics.

When should you call for help?

Call 911 anytime you think you may need emergency care. For example, call if:

  • You are unable to move a leg at all.

Call your doctor now or seek immediate medical care if:

  • You have new or worse symptoms in your legs or buttocks. Symptoms may include:
    • Numbness or tingling.
    • Weakness.
    • Pain.
  • You lose bladder or bowel control.

Watch closely for changes in your health, and be sure to contact your doctor if:

  • You are not getting better as expected.

Care instructions adapted under license by Neuromuscular Spine & Joint Center. This care instruction is for use with your licensed healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Kopp Medical LLC, DBA Neurmomuscular Spine & Joint Center disclaims any warranty or liability for your use of this information.

Filed Under: Patient Resource Tagged With: care, pain, sacroiliac joint

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