Sacroiliac Pain (SI Pain)
Reduce Your SI Pain
Complete the exercises and stretches in this unit for around 1 minute each, twice a day.
Activate Your Pelvic Floor
Activate Your TVA
Your TVA muscle is the deepest of the abdominal muscles which stabilises the pelvis and lower spine as well as narrowing and flattening your stomach.
We can then start to exhale on any exertion with this tension to activate the TVA and strengthen your core. We need to do this in everyday life when you lift, squat, lunge, push, pull and bend.
E.g. When you go to pick up baby, Set your deep core muscles and then exhale as you stand/lift. Doing this every day will activate and strengthen your TVA.
Train Your Multifidus
Multifidus is a deep muscle along the back of the spine. This muscle works with the TVA & pelvic floor muscles to stabilise your lower back and pelvis.
Strengthen Your Glute Medius
Lateral Band Walks
Place a mini resistance band around your shins or above your knees. Maintain tension on the band throughout by pushing your knees out.
Release Your Piriformis Muscle
Things that may cause discomfort...
- – Single leg exercises or activity.
– Abduction or adduction (see image below).
– Breast stroke swimming.