Yoga for SI Joint Pain

One type of joint that can be particularly prone to pain is the sacroiliac (SI) joint. SI joint pain can cause: 

• Low back pain 
• Pain in the hips and pelvis
• Stiffness or a burning sensation
• Numbness
• Radiating pain down your legs
• Weakness
• Groin pain 

Fortunately, practicing yoga may help relieve these painful symptoms of SI joint dysfunction. 

Yoga Poses for SI Joint Pain 

Here are some yoga poses that are especially beneficial for soothing SI joint pain. Remember, if you feel any pain while performing these exercises, stop and try a less strenuous variation of the position. 

Child’s Pose

This yoga position relieves stress on your lower back and hips. To perform a child’s pose, kneel on the floor with your knees about hip-width apart. Next, exhale your breath and lower your torso between your knees. You can either extend your arms above your head with your palms on the floor, or you can relax your arms along the side of your torso. 

To feel an extra stretch in your hips and groin, try a wide child’s pose by placing your knees further apart and stretching your arms forward in between your legs.

Pigeon Pose

This pose is one of the best yoga positions for stretching out the hip flexors and releasing tension in the lower back. To do a pigeon pose:

1. Start in a plank position with your arms extended straight and your back parallel to the floor.
2. Bring your left ankle in front of your right hip so that it is horizontal across your yoga mat and relax onto the floor.
3. Place your hands on the floor in front of you and slowly lean forward until you feel a stretch in your hips.
4. Stay here for about 30 seconds to one minute before switching sides. 

Cat-Cow Pose 

This gentle pose is a great way to stimulate blood flow to your back before completing any strenuous yoga poses.  To perform a cat-cow pose:

1. Start on your hands and knees with your spine in a neutral position.
2. Make sure your hands are directly beneath your shoulders, and your knees are hip-width apart.
3. Inhale and arch your back up like a cat.
4. After holding for a few seconds, exhale as you round your spine and tuck your chin like a cow.
5. Repeat this exercise five to ten times. 

Boat Pose 

This yoga pose works on strengthening your core, lower back, and upper back. To do this pose:

1. Sit on the floor with your knees bent and flat on the floor.
2. Slowly lean your torso back as you lift your legs off the floor, balancing on your glutes.
3. Extend your arms in front of you and keep them parallel to the floor.

For beginners, you can keep your legs bent, but if you are more advanced, you may straighten your legs until they are at a 45-degree angle away from the floor. 

Bridge Pose

This pose is ideal for stretching the back muscles and can especially help relieve tension in the lower back. To perform a bridge pose:

1. Lie on your back with your knees bent and your feet flat on the ground. 
2. Extend your arms next to your body with your palms flat on the floor.
3. Pressing your feet and arms into the floor, exhale as you lift your hips towards the sky. 
4. To feel a deeper stretch in your upper back, roll your shoulders underneath your body and clasp your hands together.
5. Hold the pose for up to 60 seconds, taking deep breaths. 

Contact PainTEQ

Although yoga is a great way to help release tension in the body, it may not entirely cure your SI joint pain. If you are experiencing SI joint pain that does not diminish after consistently practicing yoga, then it may be time to seek professional help. PainTEQ offers the innovative LinQ Joint Stabilization System procedure to help relieve SI joint pain. To learn more about this minimally invasive surgical option, contact us to find an interventional pain physician near you today.