If you’re pregnant, you don’t need us to tell you this because you already know, but pregnancy brings on all sorts of problems with your body. Unfortunately one of those might include Sacroiliac (SI) joint pain. But fortunately, there are a few simple stretches to help you reduce this pain so you can get back to focusing on preparing for your baby to come. Here’s what you need to know.

What is Sacroiliac (SI) Joint Pain?

Sacroiliac (SI) joint pain is often felt in the lower back, hips, or buttocks. The pain comes from an injury or damage to your SI joint, a joint between the bottom of your spine and your hip (or if you want the technical terms, the iliac bones and the sacrum). These two joints provide support and stability and absorb impact when walking or lifting. 

What causes SI joint pain during pregnancy?

Because of hormonal changes during pregnancy (or even a menstrual cycle) your hip ligaments become looser, which makes you more likely to experience SI joint pain during pregnancy. Because major ligaments and muscles support your SI joint, loosening of these ligaments can cause SI joint pain.

Symptoms of SI Joint Pain

 

• Pain in the lower back, hips, or buttocks
• Pain that radiates from the pelvis to the feet or anywhere in between
• Pain that is worse when standing or sitting
• Numbness and tingling in the legs
• Leg weakness
• Fever (see your doctor immediately if you experience the last three symptoms)

Exercises to Relieve SI Joint Pain During Pregnancy

Strengthening and stretching leg and hip muscles can do wonders for SI joint pain relief. These exercises and stretches are safe to do during pregnancy or whenever you need SI joint pain relief. Always check with your doctor before starting any new exercise program.

Hip adduction

1. Lie on your back with your knees bent.
2. Using a ball or even your Chirp Wheel, place an object between your legs close to your knees and squeeze your legs together.
3. Hold for 5 to 10 seconds and relax. Repeat as needed.

Hip abduction

1. Lie on your back with your knees bent.
2. Place a resistance band around your legs at the thighs. 
3. Start with your legs touching and pull your legs apart.
4. Do 3 sets of 10 repetitions.

Hip flexor

1. Lie on your back with your legs straight.
2. Cross one leg over the other.
3. Grab onto your leg and squeeze tightly.
4. Release back down. Repeat on both sides.

Hip abductor stretch

1. Lie on your back with your legs straight and your arms straight out so your body looks like a T.
2. Bend your left leg and slowly move it to the right side of your body while keeping both shoulder blades on the ground.
3. Once your leg reaches the opposite side of your body, straighten it and relax.
4. Repeat on both sides.

Knees to chest

One knee to chest (lying on the ground)

1. Lie on your back with your legs straight.
2. Lift your right leg up by grabbing your thigh under your knee.
3. Pull your right leg up toward your left shoulder and hold for as long as it feels comfortable to you. You should feel a nice stretch without pain.
4. Do this on both sides.

Both knees to chest

1. Lie on your back with your legs straight.
2. Lift your both legs up by grabbing your thigh under your knee.
3. Pull your legs toward your chest. You should feel a nice stretch without pain.
4. Do this on both sides. When you feel loose enough, try pulling both knees to your chest at once.

Piriformis stretch

1. Lie face up on the ground with your legs bent. Place your right ankle on your left knee. 
2. Lift both legs up, grabbing under your knee at your right thigh, using your arms to pull your right leg toward your body as far as is comfortable for you. If you want more of a stretch, pull your left leg toward your body (which will pull your right leg even farther).
3. Hold in this position for as long as it is comfortable for you. 
4. Repeat on the other side.

Piriformis Stretch with Chirp Wheel

1. Sit on the floor. Place the wheel behind you. Lift your bottom onto the wheel so the right side of your bottom is on the wheel. Lift your right foot up and rest it on the top of your left thigh.
2. Rock back and forth over the whole muscle. 
3. Angle your leg down or up to experiment and feel different areas that need released. Rock back and forth. 
4. Do this on both sides.

Roll out with the Chirp Wheel

Sit and lean back.

1. Sit on the ground with knees bent and feet firmly planted. 
2. Place the Chirp Wheel+ against your back in alignment with your spine. Take some time to center yourself and find balance even on the ground.
3. Lean back gently to transfer your weight to the wheel. Relax and find balance in this position before lifting your hips.

Lift hips.

1. Rest your hands on the ground, the wheel, or your chest for balance. Do whichever feels the most comfortable for you.
2. Lift your hips upward while relaxing your back. Find balance with your hips lifted before rolling on the wheel. 
3. Don’t tense up! The more you relax your back, the better it will feel.

Roll back and forth.

1. Begin to roll back and forth on the wheel by bending and straightening your legs. Use your hands for balance. If one spot on your back needs an extra massage, stop rolling to put pressure on that spot. Or switch to a smaller wheel.
2. Roll out for 3 to 5 minutes. Length of preferred use will vary by individual.
3. Relax your head back to avoid neck pain.

Amazing life Chiropractic and Wellness. (2020, October 14). How to Get Relief From SI Joint Pain During Pregnancy. Retrieved from https://www.amazinglifechiropractic.com/how-to-get-relief-from-si-joint-pain-during-pregnancy/

Eske, J. (2020, January 30). How to ease sacroiliac (SI) joint pain. Retrieved from https://www.medicalnewstoday.com/articles/si-joint-pain

Mayfield Clinic. (2021). Sacroiliac joint pain. Retrieved from https://mayfieldclinic.com/pe-sijointpain.htm#:~:text=Sacroiliac%20(SI)%20joint%20pain%20is,determine%20the%20source%20of%20pain.