Sacroiliac Joint Exercises for Sciatic Pain Relief

When the sacroiliac joint becomes inflamed or experiences too much or too little motion, it can irritate the sciatic nerve causing pain to radiate from the lower spine through the hips and buttock, down the back of the thigh. Performing range of motion exercises directed at the SI joint can often restore normal movement and alleviate the irritation of the sciatic nerve.

Press-up Exercise

Let’s do the press-up exercise now. Begin by lying in the prone position with your face down. Prop your body up on your elbows. Keep your hips on the floor. Hold the press-up position initially for 5 seconds. Gradually work up to 30 seconds per repetition. The goal is to complete 10 repetitions. Start slowly and carefully since some patients cannot tolerate this position at first.

To modify this stretch, begin by lying in the prone position with your hands at chest level. Press up on the hands while the pelvis remains in contact with the floor. Keep the lower back and buttocks relaxed for a gentle stretch. This position is typically held for 1 second, repeated 10 times.

Knee to Chest Exercise

To perform the knee to chest piriformis stretch, lie on your back with your legs flat. Cross one knee over the opposite knee and pull the lower knee up towards the shoulder on the same side. If you have difficulty reaching your arms around your legs, use a strap to assist you.

This video accompanies the article: Sacroiliac (SI) Joint Exercises for Sciatic Pain.