Aerobic exercise is an important part of any exercise program, as it helps improve cardiovascular health and better distribute essential nutrients throughout the body. Aerobic exercise is generally considered most beneficial when done for a minimum of 20 to 30 minutes about 5 times per week.
Low-Impact Aerobic Exercises for SI Joint Pain
Some forms of aerobic exercise, such as running or jogging, can jostle the sacroiliac joint and exacerbate pain. For this reason, low-impact aerobics that are easier on the low back and pelvis may be recommended, such as:
- Exercise walking. Faster-paced exercise walking is a means of gently working the muscles and raising the heart rate. Exercise walking is gentler on the sacroiliac joint than running or jogging, and has the added benefit of being easy to fit in to a regular schedule. For instance, exercise walking can be done on a lunch break, around the neighborhood, or indoors at a mall or on a treadmill.
- Running on an elliptical. An elliptical running machine provides an aerobic exercise similar to running or jogging, but without the pressure of the foot hitting the ground, reducing pressure placed on the sacroiliac joint. Most machines include a range of resistance levels to help strengthen muscles in the lower body as well as handles that help work out the arms and upper body.