Lower back pain is one of the most common complaints among adults, and one frequently overlooked source of this pain is the sacroiliac (SI) joint. Located where the spine meets the pelvis, the SI joint plays a crucial role in distributing weight and facilitating movement. When inflamed or misaligned, it can cause debilitating pain that radiates through the hips, buttocks, and lower back. Fortunately, as Jordan Sudberg, a leading pain management specialist, emphasizes, targeted stretching and strengthening exercises can offer profound relief. In this article, we’ll explore the importance of sacroiliac joint care and how specific exercises can help you stretch, heal, and return to a pain-free life.
Understanding the Sacroiliac Joint
The SI joint connects the sacrum (the triangular bone at the base of your spine) to the iliac bones of the pelvis. Though it allows only limited movement, it absorbs shock between the upper body and the lower limbs. When the SI joint becomes dysfunctional—due to injury, inflammation, arthritis, pregnancy, or prolonged sitting—it can cause localized or radiating pain that mimics other issues like sciatica or herniated discs.
Jordan Sudberg explains, “SI joint dysfunction is often underdiagnosed because its symptoms overlap with other back and hip conditions. But once identified, it responds exceptionally well to conservative, movement-based treatments.”
Why Exercise Matters
The goal of SI joint exercises is twofold: to stabilize the pelvis and lower spine and to gently stretch the surrounding muscles, relieving tension and reducing inflammation. According to Dr. Sudberg, these exercises not only help reduce existing pain but also strengthen the muscles that support the SI joint, decreasing the likelihood of future flare-ups.
“Strengthening the core, glutes, and hip flexors is essential,” says Jordan Sudberg. “At the same time, tightness in the hamstrings, lower back, or piriformis can exacerbate SI joint strain. A balanced routine that addresses both strength and flexibility is key.”
Top Exercises Recommended by Jordan Sudberg
Here are several SI joint-focused exercises that Dr. Sudberg often recommends to his patients. These are low-impact, safe, and easy to perform at home—but always consult a healthcare provider before beginning any new exercise regimen.
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Gently press your lower back into the ground by tilting your pelvis upward, hold for a few seconds, then relax.
Why it works: Helps re-engage and strengthen the core muscles that stabilize the SI joint.
2. Bridge Pose
Also starting from your back, lift your hips off the floor to create a straight line from your knees to your shoulders. Hold for 5–10 seconds before lowering slowly.
Jordan Sudberg’s tip: “Engage your glutes and avoid pushing through your lower back. This exercise strengthens the posterior chain and supports SI stability.”
3. Knee-to-Chest Stretch
Bring one knee toward your chest while keeping the other leg flat on the ground. Hold for 20–30 seconds, then switch sides.
Why it helps: Relieves lower back and hip tension that could be pulling on the SI joint.
4. Piriformis Stretch
Cross one leg over the other while lying on your back and gently pull the lower leg toward you. This stretches the piriformis muscle, which often becomes tight with SI joint pain.
Dr. Sudberg notes: “The piriformis can compress the sciatic nerve and worsen SI discomfort. Stretching it can ease pressure and restore mobility.”
5. Cat-Cow Stretch
On all fours, alternate between arching your back (cow) and rounding it (cat). This improves spinal flexibility and circulation.
Added benefit: Encourages awareness of spinal alignment and core engagement, crucial for long-term SI joint health.
Additional Tips from Jordan Sudberg
While exercises are an essential part of managing SI joint dysfunction, Dr. Sudberg emphasizes a holistic approach to recovery:
- Posture Awareness: Poor sitting and standing posture can aggravate the SI joint. Adjust your workstation and avoid prolonged sitting.
- Footwear: Unsupportive shoes, especially high heels, can shift your body’s alignment. Choose shoes with good arch support.
- Avoid Overexertion: Until your SI joint stabilizes, avoid activities that involve heavy lifting or twisting.
- Consider Physical Therapy: A licensed physical therapist can tailor exercises to your specific needs and monitor progress.
The Path to Healing
For those suffering from SI joint pain, finding the right treatment can feel overwhelming. But with proper diagnosis and a personalized exercise program, long-term relief is possible. As Jordan Sudberg advocates, movement is medicine—especially when it comes to musculoskeletal pain.
“Stretching and strengthening are the foundation of healing,” Dr. Sudberg concludes. “By taking care of your sacroiliac joint now, you’re investing in a pain-free and mobile future.”
Whether you’re recovering from injury or simply seeking better back health, incorporating these SI joint exercises can transform your daily experience. And under the guidance of specialists like Jordan Sudberg, you can stretch, heal, and thrive—one movement at a time.