5 Muscle-Strengthening Exercises for the SIJ

5 Muscle-Strengthening Exercises for the SIJ

Balance, as always, is key. The SIJ is a finicky little bugger; it needs to move, but just a little. To hit that Goldilocks zone you need to have strong glutes and hams, good core stability and muscle flexibility, plus hip mobility. In other words, you’ve gotta have it all!

The following exercises are recommended to keep the SIJ stable and in good working condition:

1. Bear Crawls. Reciprocal or alternating movements (like the bear crawl) guarantee that both sides of the body put in the same effort.

2. Glute Bridge with March. If you sit all day, your whole body will love this hip-stabilizing exercise.

3. The Plank. On your elbows or with straight arms, do all the planks to strengthen your entire core.

4. Dead Bug. This exercise works on coordination, strengthens the core and corrects muscle imbalance.

5. Squats/Split Squats. Our glutes are the strongest muscles in the body; they surround the SIJ and keep it and the pelvis stable.

As we age, we lose muscle mass and function; it starts in our thirties. Even if you work out every day, you’ll still lose some! It sucks, but it’s a fact of life. It’s estimated that 25 percent of all low-back pain is caused by the SIJ. Work these exercise into your regular routine to keep your back strong and pain-free.