If Your Back Is Stiff And Sore In The Morning, This May Be Your Problem

If you get out of bed and feel a pain in your lower back, it could be your SI joint acting up. Don’t let it get the best of you! Take charge with a self-treatment plan that brings relief.

The sacroiliac joint, or SI joint, is located in the pelvis linking the iliac bone to the sacrum. It’s primary purpose is to absorb shock from movement, support the spine and distribute weight across the pelvis. But when this joint is out of whack, you may experience the following symptoms:

• Lower back pain
• Hip pain
• Groin pain
• Numbness/tingling weakness
• Radiating pain into thighs and upper legs
• Increased pain upon standing
• Pelvis stiffness or burning

Sacroiliac pain can mimic other conditions, such as a herniated disc or hip problem, so it is important to contact your doctor or chiropractor for a proper diagnosis.

My favorite saying is motion is lotion so let’s get you moving and feeling pain relief!

These SI joint pain exercises can aid you in both relief and prevention. Be sure to modify or stop if the pain increases, otherwise it’s a good idea to practice these exercises regularly.

Bird Dog 

Here are the steps to performing Bird Dog :

1. Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
2. Repeat on the other side.

Glute Bridge

Here are the steps to performing Glute Bridge:

1. Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees.
2. Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight and return to mat with control. Repeat for desired number of reps.

Figure 4 

Here are the steps to performing figure 4: 

1. Sit on the floor with both legs stretched out long, sitting with back up tall. 
2. Take one leg and cross ankle over opposite thigh. From this “figure 4” position, take the leg that’s long and drive into the chest, bending the knee and keeping the heel on the floor. 
3. Pull the knee into the chest, while the opposite knee drops out to a create a “4” shape. 
4. Lift the chest up tall and breathe while sitting deeper into the chest. 

Single Knee to Chest 

Here are the steps to performing single knee to chest: 

1. Start by lying on your back with legs extended long.
2. Draw one knee into the chest and grab on with both hands. Keep pressing the opposite leg long and straight. 
3. Inhale and exhale as you hold this stretch for five to ten seconds. Continue this process with both legs, repeating on each side 4 times through. 

Double Knee to Chest 

Here are the steps to performing double knee to chest: 

1. Just like the single knee to chest, lie on your back and draw both knees to your chest. Hugging both knees tightly, grasping both hands around the knees. 
2. Hold this position for five to ten seconds. Release the grip from the legs and slowly lower the legs back to starting position. 
3. Repeat 3-4 sets for complete relaxation of the si joint and lower back relief. 

Gentle Supine Twist 

Here are the steps to performing gentle supine twist: 

1. Start by lying on your back with legs stretched out long. 
2. Bend one knee into the chest while keeping the opposite leg stretched out long. 
3. Using the opposite hand as knee drawn into the chest, exhale and gently cross the knee over the midline to the floor on the opposite side. Stretch the opposite arm out long into a “T position,” maintaining both shoulders onto the mat. 
4. Hold the pose anywhere from 10 – 20 seconds and repeat on the opposite side. 

Modified Corkscrew Stretch 

This stretch is relatively gentle but effective for the SI joint as well as the low back! Here are the steps to performing modified corkscrew stretch: 

1. Begin by lying flat on your back with both knees bent. Keeping both feet flat on the floor. 
2. Keeping the low back on the mat, allow your bent knees to sway across the midline (to the left), hold for 8-10 seconds. Squeeze the abdominals to return the knees to the center. 
3. Repeat this process to the right by dropping the knees across the midline (to the right). Holding the pose for 8-10 seconds. 
4. Continue twisting side to side, about 4 times each side. 

Child’s Pose 

Here are the steps to performing Child’s Pose : 

1. Begin with hands and knees on the mat, knees separated to the outer edges of the mat. 
2. Sit your tailbone down and back between your heels and lower your belly between your thighs. 
3. Stretch your arms long in front of you and relax your forehead onto the mat. Breathe fully and hold as long as you’d like. 

Practice these SI joint stretches daily to alleviate pain and promote healing.

9 Hip-Strengthening Exercises for Seniors

As the largest joint in your body, your hips play a central role in healthy aging. These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs. So it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life which is these hip exercises for seniors should not be missed. The consequences of weak hips only get worse as you age.

9 Hip-Strengthening Exercises for Seniors

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Keep your joints healthy is key to staying mobile and not experiencing pain as you age.  Although you may not be able to prevent all join injuries or arthritis, there are many things you can start doing today to help keep your joints healthy.

Let’s explore some common causes of joint pain and then delve into 9 keys to keeping your joints healthy and some ideas on what you can do if you’re currently experiencing joint pain.

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

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