Is Cycling Good For SI Joint Pain? – Factors To Consider
Cycling is a great form of exercise that can provide many health benefits.
For individuals dealing with SI joint pain, it can be an excellent option for exercising that doesn’t aggravate pain, and oftentimes can bring pain relief.
In this article, we’ll discuss is cycling good for SI joint pain, and some of the key benefits and tips.
Here are the top 5 benefits of cycling for SI Joint Pain:
-
Its low impact
Unlike activities like running or jogging, cycling doesn’t produce much joint stress, making it a good option for exercise for pain relief.
-
It reduces muscle stiffness
Cycling can improve blood flow and reduce stiffness in the muscles surrounding the SI joints, thus improving mobility and reducing nerve sensitivity.
-
It strengthens muscles
Regular cycling can improve muscle endurance and strength of key leg and hip muscles that stabilize your core and sacroiliac joints. This includes the hip flexors, glutes, hamstrings, abdominals and groin muscles.
-
It improves cardiovascular fitness
The effects of aerobic fitness training on pain relief and improved mood are outstanding. It also helps to boost energy expenditure which can lead to losing excess weight which is positive for joint health as well.
-
It reduces stress
Exercise in general has positive effects on mental health. Anyone dealing with chronic pain may benefit from the boost in physical activity, especially if dealing with feelings of depression or anxiety.
Additional Tips For Cycling With SI Joint Pain
-
Get your bike fitted properly
A bike that is properly fitted with distribute your weight evenly and reduce strain on the SI joints. Find a local bike shop that can help you with a professional fitting.
-
Get a comfortable seat
The right seat can help reduce discomfort while riding. Seat selection is up to the individual, and its recommended to test them out before committing to a purchase.
-
Try different riding positions
Some people feel better riding more upright with hands on the top handlebars, while others like the lower drops when riding. Experiment to find what gives you the most comfort.
How Frequently Can You Cycle?
There is no one-size-fits-all answer to this one. A good frequency for one person with si joint pain may be the wrong amount for someone else.
Frequency is going to be based on multiple factors, ranging from degree of pain, medical history, and level of fitness and/or tolerance to the activity.
Regardless, it’s always a good idea to start slowly and gradually build up the frequency and intensity of the activity as you adapt.
Even starting with just a few minutes of cycling at a time may work perfectly well after a period of inactivity.
Conclusion
So when it comes to the question is cycling good for SI joint pain, as always, it depends. If you’re medically cleared to exercise, then it may be a great option, especially if you consider the items listed above.
Related Posts:
5 Special Tests To Uncover SI Joint Dysfunction
How To Know If Your SI Joints Are Causing Your Pain
Sacroiliac Joint Belts – Do They Work?
Sam Visnic
I’ve spent my life studying the fundamental aspects of human health with a focus on movement and clinical massage therapy. In a world of specialists, surgical procedures, drugs and quick fix remedies, I’m committed to finding and developing strategies that help people stuck at the “gap”. Over the last 20 years I’ve studied dozens of systems and methodologies for uncovering the root cause of aches and pains, along with postural and movement issues. Pain science, the art and science of hands-on soft tissue massage techniques, myofascial release, and coaching movement is essential in my practice. Integrating different methods but above all deciphering WHEN to use different techniques with different people and situations, along with integration of movements that people want to be able to do again is the key to long term success with my incredible track record with clients. Understanding the various elements that contribute to conditions and the power of communication and education makes my Release Muscle Therapy program separate from other hands-on therapy approaches.
