SI Joint Pain Relief Program
A program designed to safely mobilize and strengthen the sacroiliac (SI) joint to alleviate pain and improve stability. Includes exercises for self-mobilization and long-term strengthening. Incorporates habit stacking, community support, and gamification for enhanced engagement and adherence.
Program Modules
Understanding SI Joint Pain
Introduction to the sacroiliac joint, common causes of pain. Split into smaller modules to aid learning.
Learn about SI Joint Anatomy
DailyUnderstand the anatomy and function of the SI joint and how it contributes to lower back and hip stability.
Common Causes of SI Joint Pain
DailyExplore factors that can contribute to SI joint dysfunction and pain.
SI Joint Self-Mobilization at Bed Edge
Self-mobilization exercise to open the SI joint using the edge of a bed or firm surface. Focus on gentle stretching and controlled movements. *Do immediately after waking up to stack with existing habit.*
Prepare Bed Edge
DailyFold bath towels or a blanket and place them at the edge of a firm mattress to firm it up.
Perform Bed Edge Exercise
DailyHook the inside leg to the bed edge, bend the outside leg, and gently move the knee downward and upward to stretch the SI joint. Repeat 5-10 times on each side.
Sacral Roll with Foam Roller
Use a foam roller to massage and open up the SI joints. Includes variations like the pigeon pose (figure four) for a deeper stretch.
Basic Sacral Roll
DailyPosition the foam roller below the belt line, raise legs, and gently turn through the waist, moving knees downward. Repeat 10-15 times on each side.
Pigeon Pose Variation
DailyPerform the sacral roll with one leg in a figure-four position (pigeon pose). Repeat 10-15 times on each side.
SI Joint Strengthening Exercise Against Wall
A two-part exercise to strengthen the SI joints and improve mobility. Includes leg lifts against a wall and the 'sacroiliac joint corkscrew' exercise.
Leg Lifts Against Wall
DailyLie on stomach next to a smooth wall, bend knees, put feet on the wall, and lift feet outward and upward. Hold for 5 seconds, repeat 5 times.
Sacroiliac Joint Corkscrew
DailyElevate feet on stairs or blocks, hook one knee behind the other, and rotate the body. Hold for 5 seconds, repeat 5 times on each side.
Coping Strategies for Chronic Pain
Learn and practice coping strategies for managing the psychological impact of chronic pain.
Mindfulness Meditation
DailyPractice a 5-minute mindfulness meditation to reduce stress and improve pain management.
Progressive Muscle Relaxation
DailyPractice progressive muscle relaxation to release tension and alleviate pain.
SI Joint Pain Support Group
Connect with others experiencing SI joint pain for peer support and motivation.
Share Your Experiences
WeeklyShare your experiences and challenges with SI joint pain in the support forum.
Give advice to a peer
WeeklyGive advice to a peer.
Conclusion and Continued Support
Summary of key takeaways and resources for continued learning and support.
Key Takeaways
DailyReview the key principles and exercises for SI joint pain relief.
Continued Learning and Support
DailyExplore resources for continued learning and ongoing support for managing SI joint pain.
What You'll Accomplish
- Understand the anatomy and function of the SI joint.
- Learn safe and effective exercises to mobilize the SI joint.
- Develop a routine to strengthen the muscles supporting the SI joint.
- Reduce pain and improve stability in the lower back and hips.
- Apply coping strategies to manage the psychological impact of chronic pain.
- Connect with others for peer support and motivation.
Full program access + updates