Strengthening exercises I have found to help with my Sacroiliac Joint Pain. I have searched extensively and read a whole lot for back pain relieve. Did my research and found the best stretches for women over 40 (that’s me) with back pain and what is the best strengthening exercises.
Happy to report that I have been practising these eight stretches religiously four to five times a week, and it has help me maintain flexibility and have a fairly good range of motion. Always make sure you have comfy functional shoes its so important.
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Hamstrings
Improve Flexibility
Tight hamstrings can also be responsible for postural problems and other back problems such as sacroiliac joint pain. I was told by my Physio Therapist that sometimes tight hamstrings pull the pelvis out of normal position. So she recommends regular hamstring stretches. It has help me perform my daily tasks better.
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Hip Flexor
Strenghtening
Why is it important to stretch hip flexors you ask?
Well dear Mommies having strong active glutes helps to reduce both knee and back injuries. By stretching the hip flexors, we allow the glutes to turn on, improve performance, and reduce our chance of injury.
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Ragdoll
Lengthens Spine
I recommend it for everyone, but especially those who suffer from low back pain, since the stretch lengthens the back and the hamstrings to relieve tension.
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Child’s Pose
Reduces Anxiety Calming
Child’s Pose is an excellent posture to practice when you are in need of an energy boost. I find it useful in relieving pain it also helps loosen the lower back and pelvic muscles.
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Bird Dog Stretch
Strenghtening
The bird–dog is an excellent floor exercise that strengthens your core, lower back, buttocks, and thigh muscles.
It’s good for building low back stability, as it engages both the core and back muscles at the same time. Doing this stretch works the muscle that extend the length of your spine, from the base of your skull to your sacrum at the bottom of your spine. These muscles are extremely important in stabilizing your spine when extending, rotating, and flexing.
We want to try to keep these muscles strong. I was told it helps to prevent disc herniations and other spine related injuries.
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Knees To Chest
relieves pressure on spinal nerves
I also highly recommend it for everyone who has lower back pains to include this stretch in your regular workout warm up or warm down as this stretch relieves the back, hamstrings and hips.
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Bridge
stabilises
I find this stretch difficult to do when I first started out, it does though over months have gotten easier. It has strengthen the muscles in my low back, buttocks, and hips. it’s a gentle exercise that can help reduce stiffness in the muscles surrounding the SI Joints. Do it regularly this helps.
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Clamshells
Stabilises & Strengthens
Unwind your spine and hips at the end of the day with this stretch mommies, after realigning your SI joint, it’s crucial that you perform strengthening and stabilization exercises that will help to “keep it in place”. A strong muscle is a tight muscle; you want the muscles that cross and interact with the SI joint to be as strong as possible so as to avoid future movement and pain.
How to do it? Lay on your side with your knees bent. Use your deep hip rotators to pull your knees apart. Use resistance bands if you find this easy.
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These are some of my favourite stretches they are not necessarily easy if you’re just starting out with them. Give it some time be relentless, it has helped me with my SI Joint Pains and I hope it helps you out of some of the pain / discomfort that you might be experiencing too.
Enjoy and move easily now…
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Disclaimer : Please keep in mind that all opinions that are expressed on this site are solely my own. While I have extensive knowledge and experience as a fitness enthusiast. I am not a physician, nutritionist or dietician. This site may also may provide information related to exercise apart from fitness and diet, solely intended for general knowledge and informational purposes only. Please consult a physician and dietician before beginning any exercises, fitness or diet routine. NOTHING on this site should be considered as medical advice or diagnosis if you are a minor, pregnant or have any type of health condition.
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