Yoga Poses For Sacroiliac Joint Pain

As you may have guessed from the above stretches yoga can also be a great way to sacroiliac joint stretch. WHAT CAN HELP Increase flexibility by practicing the 10 yoga stretches below to relieve back pain and sacroiliac pain in pregnancy.

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Yoga poses such as childs pose cobra and triangle are great for loosening the lower back and pelvic muscles.

Yoga poses for sacroiliac joint pain. Yoga poses which focus on pelvic alignment have been shown to bring relief from SI joint pain. You will need to be gentle but if you pay lots of attention to your pelvic area you should start to see improvement. Focus on Trikonasana Triangle Pose and Utthita Parsvakonasana Extended Side Angle Pose as these poses strengthen the rotator and gluteal muscles that help to stabilize the area of the SI joint.

Standing poses can help strengthen the area around the sacroiliac joint. Backbends lying on the stomach such as Bhujangasana Cobra Pose Salabhasana Locust Pose and Dhanurasana Bow Pose are particularly effective although you have to be careful not to compress your lower back. There are two main causes of sacroiliac pain and back pain in pregnancy.

The key to a pain free SI joint is not to stretch it too much. One is stiffness or lack of flexibility in the pelvic muscles or your sacroiliac joints are hyper-mobile or extremely flexible. When adapting a traditional yoga practice for SI dysfunction focus on poses in which the right and left sides of the body are doing the same thing.

Even stiff practitioners who dont have that much sacroiliac flexibility can injure a sacroiliac joint by leaving the pelvis behind and their tail tucked under skewing the hips bending at the waist and then pulling in Janu Sirsasana. Asymmetrical positions of the hips such as Virabhadrasana 1 2 Hanumanasana Parsvakonasana and Trikonasana variations Chandrasana with the back knee off the ground and standing back-bending are well known causes of sacroiliac joint pain in yoga. If lack of flexibility is the issue get regular chiropractic.

Twists and forward bends in particular make the discomfort go away. Plank chaturanga baby cobra chair pose and bridge are all examples of bilaterally symmetrical poses that will not strain the SI joints. With greater stretching comes greater flexibility lessening pressure on the joints and nerves which relieves pain.

If your sacroiliac joints are hyper-mobile your first task is to strengthen and stabilize the back of your pelvis. But unlike students with other back problems those with SI pain are often particularly aggravated by wide-legged abducted poses such as Baddha Konasana Bound Angle Pose Upavistha Konasana Wide-Angle Seated Forward Bend Prasarita Padottanasana. Rule number one is.

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