The Sacroiliac Joint Pain Muscle (How to Release It for INSTANT RELIEF)
SpineCare Decompression and Chiropractic Center・11 minutes read
Exercises targeting specific muscles like the glutes and iliopsoas can provide relief from sacroiliac joint pain and strengthen supporting muscle groups for long-term benefits. By incorporating various movements like clamshells, bird dogs, and step-ups, individuals can effectively address weakness and tightness in key areas to improve overall joint health.
Insights
- Weakness and tightness in muscles like the glutes, iliopsoas, and erector spinae group are common causes of sacroiliac joint pain.
- Targeted exercises such as clamshell bridges, bird dogs, and step-ups can effectively relieve sacroiliac joint pain by strengthening and stretching the supporting muscles.
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Recent questions
What causes sacroiliac joint pain?
Weakness and tightness in supporting muscles.
How can exercises help with sacroiliac joint pain?
Provide quick and long-lasting relief.
What is the clamshell bridge exercise?
Pressing feet together, lifting hips, and winging knees outward.
How can the bird dog exercise help with sacroiliac joint pain?
Strengthen the whole body and activate muscles around the pelvis and lower back.
What is the step-up exercise good for?
Targeting the quadratus lumborum muscle for lower back pain relief.
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Summary
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Exercises for Sacroiliac Joint Pain Relief
- Sacroiliac joint pain is often caused by weakness and tightness in supporting muscles like the glutes, iliopsoas, and erector spinae muscle group.
- Exercises targeting these muscles can provide quick and long-lasting relief from sacroiliac joint pain.
- The first exercise involves lying on your back with one ankle placed over the opposite knee, gently pressing the bent knee away to activate the glutes and piriformis muscles.
- Slowly lowering the legs from side to side can help stretch the muscles around the sacroiliac joint.
- The clamshell bridge exercise involves pressing the feet together, lifting the hips, and then winging the bent knees outward to activate the glutes and inner thigh muscles.
- The iliopsoas muscle can be targeted by lifting the legs with bent knees against a wall, then performing a bicycling motion or flutter kicks to strengthen the hip flexors.
- The bird dog exercise, done on all fours, helps strengthen the whole body and activate muscles around the pelvis and lower back.
- Adding a hydrant movement to the bird dog exercise can further strengthen the glute muscles.
- The step-up exercise, using a step or stair, targets the quadratus lumborum muscle by raising the hip upward while keeping the body straight.
- Performing the step-up exercise on both sides can help strengthen and stretch the quadratus lumborum muscle for lower back pain relief.
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