If you believe that you may have SI joint dysfunction then we recommend you try a couple of exercises to see if this helps or even relieves symptoms.
Exercise #1 Muscle Energy Technique for the Pelvis
This first exercise is to help reposition the pelvis if muscles around the area have gotten tight and are pulling it out of alignment. If you stand in front of a mirror and put your hands on the top of your pelvis, you might see that one side is lower than the other. If this is the case then try doing the following movement to see if it helps with pain. If your right side is lower than the left, lay on your back and lift the left knee up and have the right leg resting in an extended position (pelvis picture 1). Gently push your left hand into the left knee as you push the right leg down into the floor or mat table. Hold this position for 3 seconds then repeat 3 times. Stand and see how you feel. If your pain is less then try it 1-2 times more to see if pain goes completely away. Repeat as needed throughout the day to help keep your pelvis in good alignment and control pain. IF you do this movement and your pain does not change OR gets worse, then switch legs and perform the same movements on the opposite sides.
(wrong picture at the bottom under exercise #2 so please replace it with the abdominal contraction picture which is also in the drop box--also remove the text (abdominal contraction picture) from below)
Exercise #2 Abdominal Contraction
After you have decreased pain and positioned the pelvis in a more neutral position you want to try to engage your deep abdominal and back muscles to support the area and help with healing. While laying on your back gently tilt your pelvis forward and backward until you find the middle point of this movement (do not drop your low back into the mat table or floor and do not arch excessively- there should be a small space behind the low back which is the natural curve of the spine). Gently tighten your abdominal muscles by imagining you need to put on a tight pair of pants and you have to hold your stomach in to put them on. This is a GENTLE muscle contraction. Once you feel you have got it make sure that you are also breathing at the same time in a relaxed manner. Practice holding this contraction for 1-5 minutes at a time and breathing at the same time. Once you can do this comfortably without pain, try to do the same thing in sitting, standing and walking.
If you do these exercises for 1-2 weeks without change in your symptoms then call the clinic at (206) 327-9880 and schedule to see one of our SIJ dysfunction specialists.
