Exercise6 min read
Sacroiliac joint exercises: a stability-focused programme
The most common error in sacroiliac pain is trying to stretch the area. The joint hurts because it is inadequately supported; stretching, while momentarily relieving, can deepen the problem. The programme is built on compression and control.
Core stability work
Squeezing a cushion between the knees while supine draws the two halves of the pelvis together and directly supports the joint. It is the best-tolerated exercise acutely.
The bridge works the posterior hip group and develops pelvic control. The aim is producing the movement from the hip without arching the lower back.
Side-lying leg raises target the lateral hip group. These hold the pelvis level on one leg and are the decisive group here.
Control and balance
Single-leg standing develops the control that prevents the pelvis dropping. Holding steady for thirty seconds is a meaningful target.
A mirror or video recording checks whether the pelvis drops sideways. A person's own sense usually differs from actual alignment.
Single-leg hip hinges and controlled squats are added progressively. These mimic the stair and walking loads of daily life.
What to avoid
Excessive, forceful hip stretching can further loosen the ligaments around the joint. Stretching stays gentle and brief.
Standing on one leg for long periods and deep lunges are removed acutely, as they produce shear at the pelvis.
Loaded one-sided work is postponed early on. Start with symmetric loading and add one-sided work once control improves.
Key points
- Compression rather than stretching is what works here.
- Squeezing a cushion between the knees is best tolerated acutely.
- The lateral hip group is the decisive muscle group here.
- Holding single-leg stance for thirty seconds is a meaningful target.
- Deep lunges are removed in the acute phase.
Frequently asked questions
Is pilates suitable?
It suits trunk control well and integrates into the programme. Movements involving excessive stretching or deep one-sided angles are adapted acutely.
Which exercises are safe in pregnancy?
Squeezing a cushion between the knees, side-lying leg raises and walking are generally safe. The programme should be adapted to the stage of pregnancy and monitored.
How long until results?
A reduction in pain is noticed within two to four weeks. Measurable gains in hip strength and fewer recurrences take six to eight weeks.
Related articles
- Diagnosis and symptoms· 6 min readSacroiliac joint pain: the point beside the tailbone
- Treatment course· 6 min readTreatment and programme for sacroiliac joint pain
- Treatment decision· 6 min readWhen is inflammatory disease investigated in sacroiliac pain?
- Daily living· 6 min readSleep, sitting and daily movement in sacroiliac pain
Other topics in the same region
- Diagnosis and symptoms· 6 min readLumbar disc herniation symptoms: which pain points to a disc?
- Diagnosis and symptoms· 6 min readWhat is lumbar flattening and what does it mean on an X-ray?
- Diagnosis and symptoms· 6 min readIs back pain radiating to the buttock always a herniation?
- Diagnosis and symptoms· 6 min readWhat is degenerative disc disease, and why is the name misleading?
Articles of a similar kind
- Exercise· 7 min readDisc herniation exercises: which help and which to avoid
- Exercise· 6 min readCervical herniation exercises: what is safe and what to avoid
- Exercise· 6 min readExercises for cervical flattening: what actually works
- Exercise· 6 min readScoliosis exercises: why one programme does not fit everyone
This content is for information only and does not replace medical diagnosis or treatment. Response to treatment varies between individuals. Please consult a healthcare professional about your symptoms.