Stretching can help relieve SI joint pain by improving flexibility, reducing muscle tension, and promoting proper alignment. Here are some stretches that target the muscles around the SI joint:
Piriformis stretch:
Sit on the floor with one leg straight out in front of you and the other leg crossed over, placing the foot of the crossed leg next to the knee of the straight leg.
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- Lean forward from your hips, keeping your back straight, until you feel a stretch in the buttock of the crossed leg.
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- Hold the stretch for 15-30 seconds and then switch legs.
- Hamstring stretch:
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- Lie on your back with one leg bent and the foot flat on the floor, and the other leg extended straight up toward the ceiling.
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- Hold the back of your thigh of the extended leg with both hands and gently pull it toward your chest until you feel a stretch in the back of the thigh.
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- Hold for 15-30 seconds and then switch legs.
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Child’s pose:
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- Start on your hands and knees on the floor.
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- Sit back on your heels, extending your arms forward and lowering your chest toward the floor, resting your forehead on the ground.
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- Hold for 15-30 seconds while breathing deeply, feeling a stretch in your lower back and hips.
- Cat-Cow stretch:
- Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
- Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow pose).
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- Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat pose).
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Repeat for 8-10 cycles, moving smoothly between the two positions.
Perform these stretches gently and gradually increase the intensity as tolerated. It’s essential to listen to your body and avoid overstretching, especially if you’re experiencing acute pain. If you have any concerns or if the pain persists more than a few days, consult with a healthcare professional before starting a new stretching routine.
If you live in Charlotte and are in need of a hip/sciatic nerve evaluation, check out Active Life Chiropractic in Ballantyne.
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