What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Sacroiliitis is a condition in which the joints that connect your lower spine to your pelvis become inflamed. As a result, you may experience tingling and pain in your legs, buttocks and back because the nerves of your sacroiliac region give sensation to these areas. Depending upon your unique condition, you may benefit from medications, physical therapy, rest or a combination of all three. If your physician recommends physical therapy, stretches can help to strengthen and stabilize your sacroiliac region.
The Cat Pose yoga position targets the lower back, buttocks and upper thighs -- all regions affected by sacroiliitis. Start on all fours with your back straight and your head looking forward. Lift your belly button toward the ceiling to form a C-curve with your back. As you lift the back up, tuck your head in. If you experience pain at any time, cease the exercise.
Lie on your back with your feet on the floor. Bring your right knee in toward your chest, wrapping your arms around your knee, feeling a pull in your lower back. Hold for 10 to 20 seconds, then release the stretch. Lower the leg to your starting position, then repeat on the left leg. Perform three stretches on each side. You also can bring both legs in toward your chest for a deeper stretch. Hold this stretch for 10 to 20 seconds as well.
Wall Hamstring Stretch
Sacroiliitis sufferers frequently experience pain in the upper thigh, or hamstring, region. To stretch these muscles, lie on your back with your buttocks touching a wall and your legs straightened on the wall. If this stretch is too intense, pull one leg in toward your chest and place only one leg on the wall. Hold this stretch for 30 to 45 seconds, working toward keeping your legs as straight as possible. Breathe deeply as you perform the exercise. Spine-Health recommends performing this exercise when you wake up and before going to bed.
Full Back Release
Sit in a chair with your feet flat on the ground. Take a few deep breaths to relax your body, particularly your neck and shoulders. Slowly curve your body toward the floor. Start by lowering your head toward your chest, then your shoulders, upper back and lower back until your hands touch the floor. Work toward a goal of having your palms completely touch the floor. Hold this stretch for 10 to 20 seconds. Straighten your back in reverse fashion: lower back, then upper back, then shoulders, then neck and then head. Bring your head up last to prevent lightheadedness. Repeat three additional times.
- Jacephoto/iStock/Getty Images