Gluteals & Piriformis Stretch

Sacro-Iliac Joint Pain

by Penny Elliott, Physiotherapist

If you have back pain that is not in the middle of the lower back but is slightly to one side, it may be a problem with the sacroiliac joint (SIJ). The usual reason for an ache in this joint is poor alignment because of muscle imbalance. Tight hip flexors and adductors and weak core stability or pelvic floor muscles are usually associated with sacroiliac joint pain. Pregnancy can also cause problems in this joint because of the extra weight it is bearing. In this case a sacroiliac belt can give a lot of relief and stabilise the joint more effectively.

The starting point is to ease the pain with stretching of gluteus maximus, medius, minimus and the piriformis, and then commence stability work. If you feel as though your pelvis ‘goes out’ all the time, or you have pain referral through your gluteals, this stretch can help you stop the pain cycle.

If you have knee pain however, please do not do this stretch, but consult with a physiotherapist.

Sacro-Iliac Joint, Gluteals & Piriformis Stretch

Place your foot on a bench or up on a high chair. Let the knee drop out a little.

Now bend your supporting leg to take any stress of the lower back and then lean the trunk forward onto the hands until you feel a stretch in the hip and buttock of the leg that’s on the bench.

Hold for about 10 -15 seconds and then repeat on each side for a few repetitions.