top of page

3 Best Exercises for Postpartum Sacroiliac (SI) Joint Pain Relief While Walking

​

Postpartum sacroiliac joint pain is a common issue that many new mothers experience, especially during activities like walking. The sacroiliac joint, located at the base of the spine, can become unstable or strained during pregnancy and childbirth, leading to discomfort and pain. Fortunately, certain exercises can help strengthen the muscles surrounding the sacroiliac joint, improve stability, and alleviate pain, allowing new mothers to enjoy walking without discomfort. In this blog post, we'll explore three of the best exercises specifically designed to provide relief from postpartum sacroiliac joint pain while walking.

 

1. Pelvic Tilts:

Pelvic tilts are a gentle yet effective exercise for strengthening the muscles around the sacroiliac joint and improving pelvic stability.

 

How to do it:

- Lie on your back with knees bent and feet flat on the floor.

- Engage your core muscles and flatten your lower back against the floor by tilting your pelvis backward.

- Hold the position for a few seconds, then release and arch your lower back slightly.

- Repeat this tilting motion for 10-15 repetitions, gradually increasing as you feel stronger.

 

Benefits:

- Strengthens the core muscles, including the abdominal muscles and lower back muscles.

- Improves pelvic alignment and stability, reducing strain on the sacroiliac joint.

- Enhances body awareness and posture, which is beneficial for walking and other daily activities.

hep2go logo.png
posterior pelvic tilt.jpg

2. Clamshell Exercises:

Clamshell exercises target the muscles of the hips and buttocks, which play a crucial role in supporting the sacroiliac joint and maintaining proper alignment during walking.

 

How to do it:

- Lie on your side with knees bent and hips stacked on top of each other.

- Keep your feet together and lift the top knee while keeping the feet in contact with each other.

- Lower the knee back down with control.

- Repeat this motion for 10-12 repetitions on each side.

 

Benefits:

- Strengthens the gluteus medius and hip abductor muscles, which help stabilize the pelvis and sacroiliac joint.

- Improves hip mobility and range of motion, reducing stress on the sacroiliac joint during walking.

- Enhances overall lower body strength and stability, promoting pain-free movement.

clamshell female.jpg

3. Bird-Dog Exercise:

The bird-dog exercise is excellent for improving core stability, balance, and coordination, all of which are essential for walking with postpartum sacroiliac joint pain.

 

How to do it:

- Start on your hands and knees with wrists aligned under shoulders and knees under hips.

- Engage your core and extend one arm forward while extending the opposite leg backward.

- Keep your back flat and avoid arching or rounding.

- Hold the extended position for a few seconds, then return to the starting position.

- Alternate sides and repeat for 10-12 repetitions on each side.

 

Benefits:

- Strengthens the core muscles, including the abdominals, lower back, and glutes, supporting sacroiliac joint stability.

- Improves balance and proprioception, reducing the risk of falls or instability during walking.

- Enhances overall body awareness and coordination, which is beneficial for pain-free movement.

bird dog female.jpg

Postpartum sacroiliac joint pain can be challenging, but with the right exercises and proper technique, relief is possible. Incorporating pelvic tilts, clamshell exercises, and bird-dog exercises into your daily routine can help strengthen the muscles around the sacroiliac joint, improve stability, and reduce pain while walking. However, it's essential to listen to your body, start slowly, and consult with a healthcare professional if you experience persistent or severe pain. By staying consistent with these exercises and focusing on proper form, you can regain strength, mobility, and comfort, allowing you to enjoy walking and other activities with ease.

​

This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583

©2024 by Freeborn PT

bottom of page