Best Expert Recommended SI Joint Pain Exercises


Hey there, folks! Ever felt that nagging discomfort around your lower back, maybe even radiating into your thighs? Well, chances are, you’ve danced with the elusive partner called SI joint pain. But worry not, because we’ve got the lowdown on exercises that can kick that discomfort to the curb and have you feeling like a million bucks. Let’s dive in!

Understanding SI Joint Pain

Understanding SI Joint Pain

To start with, SI joint paint is our friend whom we need to settle down with first before going headlong into action. The sacroiliac joint lies deep in the pelvic cavity between the sacral bone, or sacrum, and the iliac bone. If one time feels like taking a turn for the worse, your body will get a first-class ticket straight to Discomfortville that could include lower back pain and even a touch of thigh aches.

Pelvic Tilts: Surfing the Wave of Relief

First up on our feel-good journey is the pelvic tilt. Picture this: you, lying on your back, knees bent, and feet planted firmly. Inhale the good vibes, then exhale as you tilt that pelvis skyward. Hold the pose for a beat, then let it go. This move is like a superhero cape for the muscles around your SI joint strengthening, stabilizing, and telling pain to take a hike.

Bridge Exercises: Building Bridges to Pain-Free Living

Next, we’re bridging the gap literally. Back on your back, knees bent, and feet playing the hip-width game. Lift those hips like you’re reaching for the stars, then gracefully lower them back down. These bridges aren’t just picturesque; they target the glutes and lower back, giving your SI joint the support it craves.

Cat-Cow Stretch: Yoga for Your SI Joint

Now, let’s channel our inner feline. Get on all fours, inhale, and arch that back (we call it the cow). Exhale, round the spine, and tuck that chin (hello, cat!). It’s not just a stretch; it’s a vacation for your spine and a sweet release for your SI joint tension.

Child’s Pose: Because Adults Need Timeout Too

Take a breather with the child’s pose. Kneel back, arms stretching forward, and let that forehead rest on the floor. This stretch is like a warm hug for your lower back and hips, giving your SI joint the break it deserves.

Pelvic Floor Exercises: The Hidden Heroes

Now, don’t forget the often-neglected pelvic floor. Say hello to Kegel exercises contract, release, repeat. It’s like a secret handshake with your pelvic muscles, contributing to the stability of your SI joint and keeping things rock solid.

Seated Forward Bend: Reaching for Relief

Feeling a bit more adventurous? Try the seated forward bend. Legs out, hinge at the hips and reach for those toes. It’s a stretch fest for your hamstrings and lower back, taking the strain off your SI joint.

Also, Read: Can Menopause Cause Joint Pain

Piriformis Stretch: The Grand Finale

Piriformis Stretch

For the pièce de résistance, we’ve got the piriformis stretch. Sit or lie down, cross one ankle over the opposite knee, and gently press that raised knee away. Feel the stretch in the buttocks it’s like a farewell gift to tension in your hips and lower back, straight from the SI joint comfort department.

Consistency is Key

Now, here’s the scoop these exercises are your buddies, but like any good relationship, consistency is the secret sauce. Make it a routine, turn up the intensity gradually, and listen to your body. Especially if you’re new to the workout scene, take it slow, tiger.

Expert Advice

Make sure to catch up with your doctors before undertaking this painful mission. They are the trainers in a sense, and their game plan is custom-made for you specifically. Since we are being frank, what I mean is that one size doesn’t fit everybody, especially for health goals.


In a nutshell, conquering SI joint pain is a team effort you, your exercises, and the pros on your side. These moves aren’t here to replace expert advice but to complement it. So, make them your daily companions, be patient, and watch how you stride into a life with less SI joint drama and more comfort and action. Cheers to freedom from pain! 


Q1: What makes the SI joint hurt, anyway?

A1: SI joint pain can sneak up on you for different reasons maybe an injury, pregnancy, arthritis, or just life doing its thing. The SI joint, hanging out at the base of your spine, might get grumpy, causing discomfort.

Q2: How do these exercises actually help with SI joint pain?

A2: Think of these exercises as your superheroes—they target the muscles around the SI joint. By making these muscles stronger and more flexible, they team up to support the SI joint, helping to dial down the pain.

Q3: Can anyone give these exercises a go?

A3: Yep, most folks should find these exercises doable. But, a word to the wise—check in with a healthcare pro or a physical therapist, especially if you’ve got any health concerns or questions.

Q4: How often should I be doing these exercises?

A4: These exercises should also be permanent, like every good habit. Begin with a comfortable pace and gradually adjust its speed as your body adapts to it. Pay attention to it and do it to your capacity.

Q5: Are these exercises cool for pregnant folks?

A5: Some exercises can be great during pregnancy, but here’s the deal—always check with your healthcare provider before jumping into a new exercise routine during pregnancy. They’ll have the best advice tailored to you.

Q6: What if I’ve had back issues in the past?

A6: If you’ve got a history of lower back drama, go easy. It’s smart to chat with a healthcare professional or a physical therapist first. They’ll help you figure out if these exercises are right for you and won’t stir up any old problems.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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