Targeted exercises for sacroiliac joint dysfunction (SI joint syndrome) that can be done at home
Once the cause of SI joint syndrome has been identified, for example, an SI joint blockage, the symptoms can be treated effectively. Several exercises can help you regain mobility more quickly: To support you in the treatment of your sacroiliac joint pain, medi provides accompanying mobilization, strengthening, and stretching exercises.
Please discuss these exercises with your doctor or therapist beforehand to ensure that they are suitable for you and can be integrated into your personal therapy plan.
Quickly find the right exercises:
Standing pelvic tilt
Objective: Mobilizing the pelvis and lower spine
Starting position: Stand with your feet hip-width apart.
Exercise:
- Bend your knees slightly and engage your core muscles.
- Slowly rock your pelvis forward and backward.
- Keep your torso and legs in the starting position.
3 sets of 10 repetitions, 30 seconds rest between sets
Variation: You can also perform the exercise lying down or sitting with your legs bent.
All-fours with extended leg
Objective: Strengthening the back and gluteal muscles
Starting Position:
- Get into a quadruped position with your knees hip-width apart and your hands shoulder-width apart.
- Your torso should form a straight line from your hips to your shoulders, and your head should be in line with this line.
Exercise:
- Distribute the weight evenly across all four contact points and engage your abdominal and back muscles.
- Lift one leg and extend it behind you.
- Hold the position briefly and then lower your leg back down.
- Repeat the movement with the other leg.
3 sets of 10 repetitions, 30 seconds rest between sets
Variation:
Simultaneously lift your right arm and left leg, or your left arm and right leg, off the ground and extend them.
Lying leg lifts
Objective: Strengthening the abdominal muscles
Starting position: Lie on your back on a flat surface with your feet hip-width apart. Your knees should be bent. Place your arms at your sides.
Exercise:
- Tighten your core muscles and press your lower back lightly into the floor.
- Lift both legs simultaneously off the floor until your torso, thighs, and knees form a 90° angle.
- Hold this position briefly and then slowly lower your legs back down.
3 sets of 10 repetitions, 30 seconds rest between sets.
Dynamic rotational extension position
Objective: Stretching the lower back and gluteal muscles
Starting Position:
- Lie on your back on the floor, extend your right leg, and place the foot of your left leg on the floor at the level of your right knee.
- Place your right hand on the outside of your left thigh, extend your left arm out to the side, and place it on the floor.
Exercise:
- Move your bent leg to the opposite side by gently applying pressure with your hand.
- Simultaneously, turn your head in the opposite direction.
- Keep your extended arm on the floor.
- Hold the position and Then return to the starting position.
- Now perform the exercise on the other side.
3 sets of 45 seconds each per side.
Lying piriformis stretch
Objective: Gluteal Stretch
Starting Position: Lie on your back on the floor with your arms at your sides.
Exercise:
- Bend your right leg and place the outer ankle of your left foot on the thigh of your bent leg.
- Engage your core muscles and press your lower back gently into the floor.
- Grasp your bent leg with both hands just below the knee.
- Pull your leg towards your torso until you feel a stretch in your glutes.
- Hold the position and then return to the starting position. Now perform the exercise on the other side.
3 sets of 45 seconds each, per side.
