Here is part 2 of how I fixed my SI joint pain. For part 1, click here. Part 2 is all about core stability.
Strengthening your core muscles will be essential to stabilize the sacroiliac joint. Often a “strong core” is confused with abdominal work. And while this isn’t meant to give you a 6 pack, it lays the foundation for something more valuable – building core stability to prevent pain and injury. Any athlete, pre-habber or rehabber can benefit from a strong core. After you feel comfortable with each exercise, you should progress and add resistance if you can (weighted planks, banded dead bugs, weighted bird dogs, etc. I have little weights that I hold that are money for this). And if you have an anterior pelvic tilt that is contributing to your SI joint/low back pain problem, DON’T SKIP THE DEAD BUGS. They will literally save you.
It will help to see the full video here (note that it’s sped up – however, movements should be slow and controlled).
Repeat 3 times, daily.
1). Plank – 60 seconds with neutral spine
2). Dead bugs – 20 each side (slow and actively reach with arms)
3). Bird dogs (long hold) – 30 seconds
4). Bird dogs (short hold) – 2 seconds, 12 on each side
5). Angled bird dogs (long hold) – 30 seconds (reach just off center with arm and leg)
6). Angled bird dogs (short hold) – 2 seconds, 12 on each side
7). Wide plank reaches – 15 each side
8). Knee to elbow – 15 each side
Stay tuned for part 3, the last part of this series. I’ll post it next week!
Good luck!!
Natalie Adair Fit 
One thought on “SI Joint Rehab (Part 2): Core Routine”