https://www.liftdhp.com.au/blog daily 0.75 2026-02-03 https://www.liftdhp.com.au/blog/chiropractors-in-bayswater monthly 0.5 2026-02-03 https://www.liftdhp.com.au/blog/five-simple-effective-exercises-for-chronic-back-pain monthly 0.5 2024-07-28 https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/1721627645515-MV45V5LQ5343MRF7MSOE/unsplash-image-xWlsYJU4ynE.jpg Blog - Five Simple Yet Effective exercises For Chronic Back PAin Bright natural dining room nook with vases plates and fruits on the table. https://www.liftdhp.com.au/blog/relieve-and-rehabilitate-si-joint-pain-the-ultimate-comprehensive-guide monthly 0.5 2024-07-28 https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/2573a4a3-20ac-49b6-9e64-ae2c39442f80/unsplash-image-i_bXP0ftyyY.jpg Blog - The Ultimate Guide to Relieving SI Joint Pain - SIJ Joint complex The sacroiliac joint, or SIJ for short, is located right at the bottom of our spine. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/220ac960-93f5-4b4f-acf2-30b9e10b7c4a/SIJ+stretch+1.jpg Blog - The Ultimate Guide to Relieving SI Joint Pain - SIJ Stretch To relieve SIJ pain, try lifting the knee to the body and gently pushing up for 10 seconds to stretch the back of the hip and loosen muscles. Additionally, knee rocks with added twists can provide a good stretch for pain relief as shown in the video above. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/12d8adeb-052f-41ba-8177-feb3ff405e89/SIJ+stretch+2.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 2. Side twisting Exercise for SIJ pain Transition into rehab exercises with the Cat-Cow exercise, promoting spine mobility and SIJ region health. As you progress, incorporate the leg raise with push for increased difficulty and stability. Strength-building exercises like the Dead Bug and Bird Dog can be beneficial to strengthen the hip joints. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/3f5010c9-f378-433a-a517-7d5f20201a6e/SIJ+cat-cow+exercise.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 3. Cat Cow Exercise for SIJ Pain Transition into rehab exercises with the Cat-Cow exercise, promoting spine mobility and SIJ region health. As you progress, incorporate the leg raise with push for increased difficulty and stability. Strength-building exercises like the Dead Bug and Bird Dog can be beneficial to strengthen the hip joints. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/96ee1dc8-e085-42c2-8857-aaeede2503b6/Hip+flexion+isometric+for+SIJ+joint+pain.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 4. Hip flexion Isometric Exercise for SIJ Pain Position: Lie face up with your knees bent and feet flat on the ground. Action: Raise one leg and gently push against it with your hands. Duration: Hold the push for about 10 seconds. Repetitions: Perform 10 repetitions on each leg. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/5d7ac6d3-c49c-4a22-a272-22b8bd0adb46/Deadbug+exercise+for+SIJ+pain2.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 5. Deadbug Exercise for SIJ Joint Pain Position: Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Action: Lower one leg to the ground while keeping your arms and the other leg stationary. Return to the starting position and repeat with the opposite leg. Duration: Perform each leg movement slowly, aiming for 10 repetitions on each side. Repetitions: Complete 3 sets. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/127a8acb-2ad4-416a-9048-2a6899e0a1f3/Bird+dog+SIJ+pain+exercise.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain 6. Bird Dog Position: Start on all fours with hands under shoulders and knees under hips. Action: Extend one leg straight out behind you while simultaneously extending the opposite arm forward. Duration: Hold each extension for a few seconds, focusing on keeping your back stable and neutral. Repetitions: Perform 10 repetitions on each side and complete 3 sets. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/f8f64989-6633-40c2-80f8-4e084d9eb190/Regressed+Side+Plank+SIJ+PAin+exercises.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 7. Side Plank Position: Lie on your side with your knees bent and one hand on your hip. Action: Lift your hips off the ground to form a straight line from your head to your feet. Duration: Hold this position for 10 seconds. Repetitions: Perform 3 sets on each side. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/201f3462-6e3a-423a-95d7-2f5a6cce22be/Glute+bridge+Iso+SIJ+pain+Exercises.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 8. Glute Bridge Position: Lie on your back with your knees bent and feet flat on the ground. Action: Lift your hips towards the ceiling while squeezing your glutes (buttocks muscles). Duration: Hold the bridge position for 10 seconds. Repetitions: Perform 3 sets of 10 repetitions. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/d0300f83-3450-48b3-8de1-8e287a4b3fc1/Elevated+crawl+iso+SIJ+pain+exercises.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 9. Elevated Bird Dog holds Position: Start on all fours with hands under shoulders and knees under hips. Action: Hold your knees above the ground without movement from the back Duration: Hold for 10 secs Repetitions: Perform 10 repetitions on each side and complete 3 sets. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/509be56d-6117-40fd-8232-94f6eb30bd8c/Uneven+squat+exercise+SIJ+pain+exercises.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 10. Offset Squat Position: Stand with one foot on a raised surface (e.g., a thick book or a box) and the other foot on the floor. Action: Perform a squat by bending your knees while keeping your torso upright. Duration: Complete 3 repetitions in this position, then change foot positions to squat in different directions. Repetitions: Perform 3 sets of 3 squats in each foot position. https://images.squarespace-cdn.com/content/v1/668cdfef1f201304154c4912/3cb9ddbb-3c62-4fe7-b725-cbb231f6ad80/Reverse+Plank+SIJ+Pain+exercises.PNG Blog - The Ultimate Guide to Relieving SI Joint Pain - 11. Reverse Plank Position: Sit on the edge of a chair or couch with your feet on the floor and your hands behind you for support. Action: Slide your torso and legs off the edge, placing your feet on a pillow or elevated surface. Lift your hips towards the ceiling while contracting your glutes. Duration: Hold this position for 30 seconds. 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