{"id":3996,"date":"2025-02-20T19:18:48","date_gmt":"2025-02-20T08:18:48","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/dealing-with-si-joint-pain-effective-strategies-and-common-mistakes-to-avoid.html"},"modified":"2025-02-20T19:18:49","modified_gmt":"2025-02-20T08:18:49","slug":"dealing-with-si-joint-pain-effective-strategies-and-common-mistakes-to-avoid","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/dealing-with-si-joint-pain-effective-strategies-and-common-mistakes-to-avoid.html","title":{"rendered":"Dealing with SI Joint Pain: Effective Strategies and Common Mistakes to Avoid"},"content":{"rendered":"

Will cranking out a handful of sacroiliac, or SI, joint exercises several times a week counteract your lower back pain?<\/p>\n

It might seem reasonable, since that\u2019s where the joint is located, but like anything related to health and\u00a0fitness, it\u2019s not quite that simple.<\/p>\n

SI joint pain and dysfunction are common in some athletes, pregnant and postpartum women (thanks to ligament-relaxing hormones), people with uneven leg lengths, and those with specific genetic conditions that wear down cartilage and cause inflammation.<\/p>\n

But Glenn Babus, DO,\u00a0President of\u00a0Healthcare Associates in Medicine, P.C. in New York, New York, believes that the time we spend sitting may be the biggest culprit in SI joint pain.<\/p>\n

\u201cWhen I first started, I didn\u2019t see as many sacroiliac problems as I do now. It has increased a lot during the last 15 to 20 years,\u201d he says.<\/p>\n

\u201cI see all these people that are sitting at the computer, or they\u2019re just sitting for hours and not doing any type of walking,\u201d Babus continues.<\/p>\n

In a classic example of \u201cmove it or lose it,\u201d the underutilized SI joints subsequently become more vulnerable to injury even during seemingly innocuous activities such as weekend hikes and everyday actions like bending, reaching, and lifting.<\/p>\n

That being said, SI joint exercises and increased daily activity aren\u2019t a universal prescription for relieving SI joint pain (or any chronic pain, for that matter).<\/p>\n

If you suspect you may be dealing with sacroiliac joint dysfunction, see a medical professional.<\/p>\n

What Is the SI Joint?<\/h2>\n<\/p>\n

The two SI joints connect the sides of the sacrum (the lower, triangle-shaped portion of the spine above the tailbone) to the right and left iliac bones, which are the wing-shaped protrusions arising from the pelvic girdle.<\/p>\n

Reinforced by ligaments, each SI joint has a limited range of motion and, according to New York-Presbyterian Hospital\u2019s\u00a0Weill Cornell Brain and Spine Center, functions to absorb impact and provide stability when transferring weight from the upper body to the lower body, such as when standing up from a seated position or walking.<\/p>\n

What Exercises Should You Avoid for SI Joint Pain?<\/h2>\n

While medical doctors and physical therapists are likely to recommend SI joint exercises and movement therapy to those dealing with sacroiliac joint dysfunction, there are some activities that, generally speaking, should be avoided by anyone with SI joint pain.<\/p>\n

Jessalynn G. Adam, MD, CAQSM, a board-certified physician specializing in primary care sports medicine with orthopedics and joint replacement at\u00a0Mercy Medical Center in Baltimore, Maryland, simply advises against any activities that cause pain.<\/p>\n

\u201cThings like running, jumping, or anything where you\u2019re loading one side of the body may be painful,\u201d she says.<\/p>\n

Babus suggests that individuals with SI joint pain also avoid sit-ups, heavy weightlifting, contact sports, and exercises that require twisting and turning at the hips, like golf and tennis.<\/p>\n

Typical \u201cweekend warrior\u201d activities may also be detrimental.<\/p>\n

\u201cExcessive biking or long rides can actually cause more harm than good by putting extra pressure on the sacroiliac joints,\u201d he adds.<\/p>\n

SI Joint Exercises to Prevent Injury<\/h2>\n

Adam and Babus agree that a strong core is the key to preventing SI joint pain and sacroiliac joint dysfunction.<\/p>\n

In addition to incorporating more walking (and less sitting) into your day, try adding these core-strengthening exercises to your fitness routine.<\/p>\n

Side plank<\/h3>\n

\"side<\/p>\n