Tensions in the soft tissues of the pelvis, groin, lower back, and thighs can put pressure on the sacroiliac joint, causing or worsening pain. Learn how to stretch for sacroiliac joint pain in pregnancy.
Stretches aimed at specific muscles or muscle groups can help relieve SI joint pain and restore a particular movement area to the legs, pelvis, and lower back.
Targeted muscle tension
Several muscles originate at the sacrum or hip bones (leg combs), and these muscles help provide stability for the pelvis. Reducing tension in these muscles can reduce the pressure on the sacroiliac joint and lower back.
Hamstring stretch. Which stretch exercises that work best is often a matter of personal preference. A simple hoarding pull consists of sitting in a chair with one leg resting on another chair directly in front of the body. In this position, gently stretch the hamstring muscle toward your toes. Hold for 20 to 30 seconds, then change legs to stretch both hamstrings five times.
Quadriceps stretch. Have one arm against a wall for support. Pull the left leg up behind the body, bend the knee, and grasp the foot or ankle with the right hand. Hold for a while and repeat on the right side. Swap legs to stretch the quadriceps two times each.
To stretch the hip adductor muscles and reduce the tension in the SI joint, sit with your legs straight and apart to form a triangle, and then lean gently forward towards your toes. Hold for 10 to 20 seconds, and gradually build up to hold for 15 to 30 seconds.
Press-up stretch. Lift your upper body to your elbows and hold for 15 to 30 seconds to stretch muscles in your lower abdomen and pelvis. Build up to 15 to 30 seconds when performing this stretching. Repeat 10 to 15 times. For a more advanced press-up, lift the upper body of the hands with the elbows straight. For best results, try to keep your shoulders relaxed, down, and away from your ears while relaxing your lower back and buttock muscles.
Single knee-to-chest isometric stretch. Lie on your back, pulling one knee up towards your chest while holding the other leg straight and touching the ground. Cross your fingers behind your thigh and gently push your knee down, holding the stretch for 5 seconds. Repeat on both sides 5 to 10 times.
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