Three exercises that can reduce back and pelvic pain

Pain in the lower back and pelvic area are common symptoms of a condition called sacroiliac (SI) joint dysfunction. 

Each person has two SI joints, and these joints link the hip bones in the pelvis to the lower spine. SI joint dysfunction occurs when these joints become irritated or inflamed. It’s estimated that up to 25% of lower back pain is caused by SI joint problems. 

Physical therapists offer many treatment methods that can reduce back and pelvic pain caused by SI joint dysfunction. One of the most effective of these techniques is therapeutic exercises, such as the: 

1. Lying hamstring stretch

Purpose: This stretch is intended to stretch out the hamstrings, reduce pressure on the SI joints, and decrease back and pelvic pain. 

How to do the lying hamstring stretch: 

• Grab a hand or bath towel and lie down on your back on a yoga mat or mattress.

• Keep your left leg on the floor.

• Slowly lift your right leg off the floor and wrap the towel around your thigh. 

• Straighten your right knee until you feel a stretch in the back of your thigh. 

• Hold this stretch for 10 to 30 seconds. 

• Slowly lower your right leg back to the ground. 

• Then, repeat these steps to stretch your left leg. 

• Continue to repeat the stretch until you’ve done both legs three to five times. 

2. Quadriceps stretch

Purpose: Stretching the quadriceps can also help decrease pain in the lower back and pelvis by taking stress off the SI joints.

How to do the quadriceps stretch:

• Stand near a counter or wall. 

• Bend your right leg at the knee and grab your right foot with your right hand. 

• Gently pull your leg upward behind you until you feel a stretch in the front of your thigh. 

• Hold this stretch for 20 to 30 seconds.

• Switch legs and stretch your left quadriceps for 20 to 30 seconds. 

• Repeat the stretch until you’ve done it for 60 seconds total on both sides. 

3. Hip abductor stretch

Purpose: The hip abductor stretch is designed to reduce tension in the hip abductor muscles, which can help decrease back and pelvic pain. 

How to do the hip abductor stretch: 

• Sit down on the floor or on a yoga mat.

• Open your legs so that they form a triangle. 

• Straighten your legs and point your toes toward the ceiling.

• Place your hands on the ground between your legs and bend forward from the waist until you feel a stretch in your hips. 

• Hold this stretch for 10 to 15 seconds. 

• Repeat the stretch until you’ve completed 60 seconds of stretching in total. 

Advent PT offers top-notch treatment for back and pelvic pain

Need help treating back and pelvic pain caused by SI joint dysfunction? Our physical therapists at Advent Physical Therapy can help you find relief from your pain. We’ll start by doing a free screening to confirm that your pain is being caused by SI joint problems. Then, our specialists can construct a unique therapy plan for you that’s designed to reduce your pain. Even better, we can make virtual therapy and/or at-home care appointments a part of your therapy plan, and these services allow you to get treatment for your pain without leaving home. 

Contact our team today for more information about how we can treat SI joint problems and symptoms or to schedule your initial appointment.