Best Physical Therapy Exercises for Sacroiliac Joint Pain

Mobile Physiotherapy Clinic

If you’re suffering from SI joint pain, these simple physiotherapy exercises can help you find fast and long-lasting relief.   This video guides you through the best stretches and strengthening movements to reduce inflammation, improve pelvic stability, and relieve lower back discomfort.   What’s included:   Gentle stretches for tight hips and glutes  Core and glute strengthening exercises  Movements to correct pelvic alignment  Tips on what to avoid during SI joint pain   These exercises are safe, beginner-friendly, and effective for SI Joint Dysfunction, lower back pain, pelvic pain, and muscle tightness.   ✔️ Do this routine daily for best results.  ✔️ Like and follow for more physiotherapy-based exercise videos!   More physiotherapy content available at:  HomePhysiotherapyExercises.com  HealthInformation.in   #SIJointPain #SIJointExercises #SacroiliacJointPain #LowerBackPainRelief #PelvicPainRelief #PhysiotherapyExercises #MobilePhysiotherapy #BackPainExercises #PainReliefExercises #HomeExerciseRoutine

Transcript

00:00Welcome to Mobile Physiotherapy.

00:03If you're struggling with SI joint pain, that nagging ache around the lower back and pelvis,

00:08this video is for you.

00:10Today, we'll go through 9 simple and effective exercises to reduce pain,

00:14improve mobility, and strengthen the muscles that support your SI joint.

00:18Let's get started.

00:19Section 1. Gentle stretches.

00:21Knee to chest stretch.

00:22Lie on your back with both legs extended.

00:25Slowly bring one knee toward your chest.

00:27Hold it with both hands just below the knee.

00:30Piriformis stretch.

00:31Targets.

00:32Piriformis and glute muscles, which often affect SI joint stability.

00:36Lie on your back.

00:37Knees bent.

00:38Cross your right ankle over your left knee.

00:41Grab behind the left thigh and gently pull it toward your chest.

00:44You should feel a stretch in the right glute.

00:46Hold for 20 to 30 seconds each side.

00:48Hold for 20 to 30 seconds.

00:50Then switch sides.

00:52Do 2 to 3 rounds per leg.

00:53Child's Pose.

00:54Stretches the lower back and hips while calming the nervous system.

00:58Start in a kneeling position.

00:59Sit back on your heels and stretch your arms forward.

01:02Let your forehead rest on the mat.

01:05Hold for 30 to 60 seconds.

01:07Breathe deeply.

01:09Cat-Cow Stretch.

01:10Improves mobility in the spine and pelvis.

01:13Get on all fours with your hands under shoulders and knees under hips.

01:16Inhale as you arch your back.

01:18Cow Pose.

01:19Exhale as you round your spine.

01:21Cat Pose.

01:22Repeat slowly for 8 to 10 rounds.

01:26Section 2.

01:27Strengthening Stabilization Exercises.

01:29Bridge Pose.

01:30Strengthens glutes and stabilizes the pelvis.

01:33Lie on your back.

01:34Knees bent.

01:35Feet hip width apart.

01:36Press your feet into the ground and lift your hips slowly.

01:39Hold at the top for 3 to 5 seconds.

01:41Then lower down.

01:42Do 10 to 12 reps.

01:44Bird Dog Exercise.

01:46Builds core and back strength for pelvic control.

01:49Start on all fours.

01:50Extend your right arm and left leg.

01:52Keeping hips level.

01:54Hold for 5 to 10 seconds.

01:56Then return and switch sides.

01:59Side Lying Clamshells.

02:01Targets the gluteus medius to stabilize the SI joint.

02:04Lie on your side with knees bent and feet together.

02:07Keeping feet touching.

02:08Lift the top knee up.

02:09Don't rotate your hips.

02:11Keep them stacked.

02:12Do 12 to 15 reps each side.

02:14Plank on Knee.

02:16Engages core muscles without stressing the SI joint.

02:18Get into plank position but lower your knees to the mat.

02:21Keep your spine straight and core tight.

02:24Hold for 20 to 30 seconds.

02:26Gradually build up to 45 seconds.

02:29Wall Squats.

02:30Strengthen glutes and quads to support pelvis alignment.

02:33Stand with your back against a wall.

02:35Feet about a foot away.

02:37Slowly slide down the wall into a squat.

02:39Knees over ankles.

02:40Hold for 10 to 15 seconds.

02:43Do 8 to 10 reps.

02:44Bonus tips.

02:47What to avoid.

02:48While you're recovering from SI joint pain.

02:50Avoid.

02:51High impact activities like running and jumping.

02:53Deep twisting or one-sided movements.

02:56Prolonged standing on one leg.

02:57Stick to these gentle, balanced movements for now.

03:00That's it for today's SI joint pain routine.

03:03Be consistent.

03:04Do these exercises 4 to 5 times a week for best results.

03:07If you found this video helpful, give it a thumbs up, subscribe to Mobile Physio, and share

03:13it with someone who needs it.

03:15Let me know in the comments what worked best for you, or what you'd like help with next.

03:19See you in the next video.

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