Can you realign your SI joint?

Answered by Stephen Mosley

Realigning your SI joint can be a complex process and is usually best done under the guidance of a healthcare professional. However, there are some techniques and exercises that can help promote alignment and alleviate discomfort.

1. Stretching and strengthening exercises: Engaging in exercises that target the muscles surrounding the SI joint can help improve stability and alignment. Some examples include:

– Pelvic tilts: Lie on your back with knees bent and feet flat on the ground. Slowly tilt your pelvis forward and backward, engaging your core muscles. Repeat several times.
– Glute bridge: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and hold for a few seconds before lowering back down. Repeat for several repetitions.
– Clamshells: Lie on your side with knees bent and feet together. Keeping your feet touching, lift your top knee as high as you can without rotating your pelvis. Lower back down and repeat on the other side.

2. Manual therapy: Seeking the help of a chiropractor, physical therapist, or osteopath who specializes in SI joint dysfunction can be beneficial. They can use techniques such as joint mobilizations, soft tissue manipulation, and muscle energy techniques to help realign the joint.

3. Correcting posture and body mechanics: Poor posture and improper body mechanics can contribute to SI joint dysfunction. Pay attention to your posture throughout the day, ensuring that your spine is aligned and your pelvis is level. When lifting heavy objects, use your legs and hips rather than your back to minimize stress on the SI joint.

4. Supportive devices: In some cases, using supportive devices such as a sacroiliac belt or SI joint brace can provide temporary relief and help stabilize the joint. These devices can be particularly helpful during activities that aggravate the SI joint, such as prolonged sitting or standing.

5. Rest and ice: If you’re experiencing acute pain or inflammation in the SI joint, it’s important to rest and allow the joint to heal. Applying ice packs to the affected area for 15-20 minutes at a time can help reduce inflammation and alleviate pain.

It’s important to note that everyone’s situation is unique, and what works for one person may not work for another. If you’re experiencing chronic SI joint pain or discomfort, it’s recommended to consult with a healthcare professional who can provide a thorough assessment and develop a personalized treatment plan.