SI Joint Treatment Using Pilates

The sacroiliac joint(s) connects the base of your spine to the pelvis.

The Sacroiliac Joint is not designed for much motion.

In this way it is unlike most others in the body that are very mobile such as the hip and shoulder.

Here lies the many problems we have with the SI Joint, it becomes stiff and actually “locks” as we age!

Also, because of its location at the base of the spine, it absorbs all the shock and compression from years of bad posture, weak muscles, disc degeneration as we age, and just being alive.

SI Joint Treatment then should consist of manipulation and mobilization techniques through SI Joint stretches and exercises that you or a therapist can perform.

Once you determine the cause of your SI Joint pain you can begin SI Joint treatment.

The pain may be caused by a variety of things such as: twisting or bending in a way that triggers the sacroiliac joint pain, infection of the SI Joint, osteoarthritis, trauma, stress fractures, or inflammation of the SI Joint.

Check Out Our #1 Recommended Ebook For Lasting Relief! Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More!

So how can Pilates work as an SI Joint Treatment?

First, understand that Pilates works to correct all those muscle imbalances that we have caused our bodies through years of abuse.

Bad posture from atrophied muscles that have become too weak to hold us upright, bending, twisting incorrectly, trauma from auto accidents, and other accidental injuries.

We can’t help how we abuse our bodies, that’s just life!

But now we are paying for it and it hurts!

Your SI Joint Treatment should consist of SI Joint Stretches and SI Joint Exercises designed to stretch the muscles of the lower back and strengthen the muscles that support the pelvic floor or the deep, lower abdominal muscles.

Check out more great exercises in this article:

I will list some of the most effective Pilates exercises that can do both, stretch and strengthen.

Single Leg Stretch:

1. Lying on your back with one knee pulled to your chest and the other leg extended at a 45 degree angle. Head and shoulders are lifted using your abdominal muscles to support them.

2. Switch legs pulling the bent knee deep into your chest and flattening your abdominal muscles as you breathe in and out for 10 repetitions or until your abdominal muscles tire from holding your head up.

SI Joint Stretch:

1. Lying on your back or you can do this with legs propped up in a lazy-boy chair; turn both feet in toward the midline of your body.

2. Slide one leg out to the side as far as you can go then slide it back in.

Repeat for 8-10 repetitions on both sides. With a strap around your foot you can get a better stretch with more pull at the end.

These are just a few of the many different ways to mobilize and strengthen the sacroiliac joint. Try these and choose more from the ebook here. Pick and choose which work best for you and do them often.

Side Kicks:

Clam Shell -

1. Lying on your side with hips and shoulders aligned and knees bent.

2. Squeeze your heels together and open the knees apart without rolling the hip open. Feel the work deep in your glute medius or in the hollowed out area in your buttocks.

Do this for 8-12 repetitions. If done correctly you should feel it within a couple of reps.

Bicycle –

1. Lying on your side with hips and shoulders aligned and bottom leg extended.

2. Use your top leg to make a bicycle motion keeping the waist long and pelvis stable.

Repeat this for 6-8 repetitions then reverse the direction.