Do you suffer from pain in your left or right sacroiliac joint… or the pain that it causes in your lower back, gluteal region, or even down your legs? Then try this S.I. joint hack for relief!
The sacroiliac joints, also known as the SI joints, have a right and left component. When the left SI joint and/or the right SI joint get stuck, it can produce a dull and achy pain. Abrupt motion can even lead to sharp pain.
When one side of the SI joint is stuck and the other side is not, it feels the same as if the hip joint or the spine were out of alignment.
Inflammation of either or both joints, also known as sacroiliitis, can lead to pain and stiffness in the lower back, the gluteal region, and even pain down one or both legs.
Today, we are going to equip you with a quick hack (or shortcut) to keep your SI joints moving freely and feeling good.
From the standing position… You can grab hold of a counter to stabilize yourself. Lock both knees as you stand upright. Squeeze your abs to stabilize your lumbar spine.
Slowly and carefully lift your left toes as you pivot back onto your left heel, and simultaneously lift your right heel as you pivot forward onto your right toes. This will not feel natural or even doable when you first get started. Starting with short distances in raising your heel and toes, and slow transitions from side to side will get it done.
Now alternate to the other side. That is, raise your left heel as you pivot onto your left toes… and simultaneously lift your right toes as you pivot onto your right heel. Keep squeezing your ab’s, and keep your trunk upright.
The two keys to getting the most sacroiliac joint movement out of this exercise include stabilizing your lower back with your core, and standing as upright as possible.
Repeat this exercise 10–12 times on each side as you gradually increase the distance you raise your heels and toes, and the speed of transition from one side to the other.
That’s it! You now have a simple tool to keep your SI joints moving better and feeling better throughout your day.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at New Back Chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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