10 Exercises to Relieve Sacroiliac Joint Pain

Sacroiliac (SI) joint pain is pain that originates from the dimples in the lowest part of your back and can even shoot pain into the hips, glutes, and even down into the hamstrings. Many people mistake SI joint with sciatica! Standing for long periods of time can aggravate this as well, so if this is you, do keep reading to learn 10 exercises to relieve this sensation.

What Is SI Joint Pain?

The SI joint connects your sacrum to your hip wing bones, and provides slight movement in the hip region. SI joint pain is a sharp stabbing, and sometimes shooting pain that is felt in either of the dimples in the low back.

Most people feel SI joint pain when standing, walking, running and bending backward.

What Causes SI Joint Pain?

The most common cause of SI joint pain is an S-shaped spine - a big arch in the low back and a big rounded kyphosis in the upper back. This developed spinal position increases the compression upon the joints of the back - the SI joint included.

What Causes SI Joint Pain?

How to Fix SI Joint Pain

Realigning your spine with your own mind and muscles through strength exercises is the best long term solution for SI joint pain.

You must learn to simultaneously flatten your low back and straighten your upper back. This is accomplished primarily through two key movement skills that you will train and learn through the MoveU membership - the MoveU Core Brace and Scap Scoop. You must learn to activate and strengthen your deep core breath muscles, glutes, deep mid back scapula muscles and your upper back erectors, while slowly reducing the tension through specific tight muscles through mobility exercises along the way.

10 Exercises to Relieve SI Joint Pain

Do note: Stretches are only a short-term solution that can provide you relief-on-the-fly, so here are Dr. Mike’s top 10 to get you started:

1.  Cat Cow (Focusing on the Cat Position)

  • Get down on all fours coming into a table-top position (you can place a yoga mat underneath you for more comfort)
  • Inhale deeply and lift your head and your tailbone up.
  • Exhale deeply and draw your head down and look and your belly button arching your spine like a cat.
  • Repeat 10 times.

2. Happy Baby

  • Lie flat on your back.
  • Bend your knees, keeping your feet facing the ceiling, and try to grab for your outer shins or the outsides of your feet.
  • Hold for 3-10 breaths.

3. Deep Squat

  • For this you will want to hold onto a door frame and curl your neck while getting into a deep squat.

Deep Squat Stretch for SI Joint Pain

4. Child's Pose

  • Draw your big toes together to touch and sink back towards your heels.
  • Extend your arms out in front of you and rest your forehead down.
  • Bring your knees closer together if needed.
  • Hold for 5 to 10 breaths.

5. Windshield Wipers

  • Lie on your back with your arms out in a “T shape.
  • Draw your knees in towards your chest (should be at a 90-degree angle).
  • Rotate the hips to one side and then the other.

6. Toe Touches

  • Lie down on the floor and lift your legs up, tightening your lower abs.
  • Reach for your toes.
  • Do this 8-15 times.

7. Supine Knee to Chest

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Bring one knee into your chest, keeping the other foot firmly planted on the ground.
  • Hold and then switch legs.
  • Do 3 rounds for 30 seconds on each side.

8. Pigeon Pose

  • Start in downward facing dog on yoga mat and lift one leg up, drawing your knee forward, and then down so your shin is as parallel as it can be to your yoga mat.
  • Sink down into your hips.
  • Breathe and hold for as long as you’d like.
  • You can also put a block under the hip with the leg parallel out in front of you for more support.

Pigeon Pose Stretch for SI Joint Pain

9. Figure 4 Stretch

  • Lie on your back with both feet on the floor.
  • Cross your right ankle over your left thigh (right above the knee) and keep your right foot flexed.
  • Interlace your hands behind your left thigh and gently pull it in towards you.
  • Hold for 5-10 breaths and then switch sides.

10. Supine Leg-Over stretch

  • Start off by lying on your back with your arms extended out in the form of a "T".
  • Take both of your legs and bring them up into your chest, keeping them at a 90-degree angle and then crossing your right leg slowly over the left.
  • While keeping your shoulder blades in contact with the floor and arms extended out, rotate the lower half of your body to the left.
  • Hold for 5-10 breaths and then switch sides.

Learn more about how to get rid of SI joint pain by enrolling in the MoveU membership today.

Back to Blogs