SI Joint Pain Relief Exercises: The Ultimate Game-Changer!


Are you tired of dealing with the discomfort of SI joint pain?  You’re not alone. Sacroiliac (SI) joint pain can be a real nuisance, but the good news is that there are exercises that can help alleviate the discomfort. In this guide, we’ll explore a range of SI joint pain relief exercises that can make a big difference in your daily life.  But before we dive into the exercises, let’s understand what SI joint pain is, and why exercise is so important in managing it.

Understanding the SI Joint

Anatomy of the SI Joint

The sacroiliac joint, or SI joint for short, is a small but vital connection point between the sacrum (the triangular bone at the base of your spine) and the ilium (the upper part of your hipbone). This joint is responsible for transmitting forces between your upper body and lower body while also providing stability and support.

Common SI Joint Pain Symptoms

SI joint pain can manifest in various ways, including:

  • Lower Back Pain: Often felt on one side of the lower back or buttocks.
  • Leg Pain: Radiating pain down the back of the thigh or even into the lower leg.
  • Stiffness: Difficulty in moving, especially after sitting for long periods.
  • Reduced Mobility: Challenges with activities like bending, walking, or standing.

SI Joint Pain Relief Exercises

Diagnosis and Medical Evaluation

If you suspect you have SI joint pain, it’s crucial to consult with a healthcare provider.  They can diagnose the condition through a physical examination, medical history, and possibly imaging tests like X-rays or MRI scans.  A proper diagnosis is essential for determining the most suitable treatment plan, including exercises.

Benefits of Exercise for SI Joint Pain

Strengthening Surrounding Muscles

Exercise plays a pivotal role in strengthening the muscles around the SI joint. When these muscles are weak, the SI joint may experience more stress, leading to pain.  Strengthening exercises can help distribute the load more evenly and reduce the strain on the joint.

Improving Stability and Mobility

SI joint pain often goes hand in hand with reduced stability and mobility. Exercises can enhance your body’s ability to maintain proper alignment and move freely, decreasing the likelihood of experiencing pain during daily activities.

Reducing Inflammation

Regular exercise can also reduce inflammation, which is often a contributor to SI joint pain. When you exercise, your body releases anti-inflammatory substances, helping to alleviate discomfort and promote healing.

Precautions Before Starting Exercises

Before you jump into SI joint pain relief exercises, consider these precautions:

Consultation with a Healthcare Provider

Always consult with a healthcare provider or physical therapist before starting any new exercise routine, especially if you have a history of SI joint issues or other medical conditions. They can provide guidance tailored to your specific situation.

Safety Considerations

Safety is paramount when dealing with joint pain. Pay close attention to your body’s signals during exercises. If you experience sharp pain or discomfort beyond mild muscle soreness, stop the exercise immediately.

Listening to Your Body

Every person’s body is unique. What works well for one person might not be suitable for another. It’s crucial to listen to your body and adjust exercises as needed. Gradual progress is better than pushing too hard and risking further injury.

When it comes to joint and back pain relief methods, we would be remiss to leave out the importance of focused and targeted movements.  Finding the best joint pain relief exercises is important.  One such program that appears to have helped many individuals overcome debilitating back pain is the Back Pain Breakthrough Methods by Dr. Steve Young. 

best joint pain relief exercises

SI Joint Pain Relief Exercises

Now, let’s dive into a range of SI joint pain relief exercises that can help you find comfort and relief.  We’ll categorize these exercises into stretching, strengthening, mobility, and low-impact cardiovascular exercises.

Stretching Exercises

  1. Pelvic Tilt

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and gently tilt your pelvis up slightly toward the ceiling.
  • Hold for a few seconds and release.
  • Repeat 10-15 times.

Click here for a very helpful video on how to perform the pelvic tilt stretch.

  1. Knee-to-Chest Stretch

  • Lie on your back with your legs extended.
  • Bring one knee toward your chest, holding it with both hands.
  • Hold for 20-30 seconds and switch legs.
  • Repeat 2-3 times on each side.
  1. Piriformis Stretch

  • Sit on the edge of a chair with your feet flat on the floor.
  • Cross one ankle over the opposite knee.
  • Gently lean forward until you feel a stretch in your buttocks.
  • Hold for 20-30 seconds and switch sides.
  • Repeat 2-3 times on each side.

Strengthening Exercises

  1. Bridges

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Tighten your buttocks and lift your hips off the ground.
  • Hold for a few seconds and lower your hips back down.
  • Repeat 10-15 times.

This exercise is slightly different than the pelvic tilt exercise in that your buttocks and lower back are lifted off the ground.  Click here for a helpful article on how to perform the Bridges exercise from the Mayo Clinic website.

  1. Clamshells

  • Lie on your side with your knees bent at a 90-degree angle and your feet together.
  • Keeping your feet touching, lift your top knee as high as you comfortably can.
  • Lower it back down.
  • Repeat 10-15 times on each side.
  1. Bird-Dog Exercise

  • Begin on your hands and knees in a tabletop position.
  • Simultaneously extend your right arm and left leg, keeping them straight.
  • Hold for a few seconds and return to the starting position.
  • Repeat with the opposite arm and leg.
  • Do 10-15 repetitions on each side.

Mobility Exercises

  1. Cat-Cow Stretch

  • Start on your hands and knees in a tabletop position.
  • Inhale, arch your back, and lift your head (Cow pose).
  • Exhale, round your back, and tuck your chin (Cat pose).
  • Repeat this sequence 10-15 times.
  1. Child’s Pose

  • Begin in a kneeling position with your big toes touching and knees apart.
  • Sit back onto your heels and stretch your arms forward on the floor.
  • Hold for 20-30 seconds, feeling a gentle stretch in your lower back.
  • Repeat 2-3 times.
  1. Hip Circles

  • Stand with your feet shoulder-width apart.
  • Place your hands on your hips.
  • Gently circle your hips in a clockwise motion for 15 seconds.
  • Then, switch to counterclockwise for another 15 seconds.
  • Repeat 2-3 times in each direction.

Low-Impact Cardiovascular Exercises

Incorporating low-impact cardiovascular exercises into your routine can help improve overall fitness and reduce the strain on your SI joint.

  1. Swimming

  • Swimming is an excellent full-body workout that is gentle on the joints.
  • Consider swimming laps or water aerobics to improve cardiovascular health and muscle strength.
  1. Stationary Cycling

  • Stationary bikes provide a low-impact way to strengthen leg muscles and improve cardiovascular fitness.
  • Adjust the resistance to a comfortable level and gradually increase it as you become more comfortable.
  1. Walking

  • Walking is one of the most accessible forms of low-impact exercise.
  • Aim for at least 30 minutes of brisk walking most days of the week to improve overall fitness and reduce joint pain.

Targeted exercises are certainly an effective way to relieve joint pain for many.  However as part of a holistic approach to joint pain, natural supplements which help relieve inflammation and promote healing are also important.  One natural supplement that is growing in popularity and has many positive reviews is Joint Genesis by BIODYNAMIX.  Be sure to check out our comprehensive review on Joint Genesis here.

BioDynamix Joint Genesis Review

Creating a Routine

To maximize the benefits of these exercises and manage your SI joint pain effectively, it’s essential to establish a consistent routine.

Frequency and Duration: Start with 2-3 times a week and gradually increase to daily sessions. Each exercise should be performed for 10-15 repetitions or as indicated.

Progression and Gradual Increases: As your strength and flexibility improve, consider adding more sets, repetitions, or slightly more challenging variations of these exercises. However, avoid overexerting yourself or pushing through pain.

Importance of Consistency: Consistency is key to managing SI joint pain. Stick to your exercise routine to experience the most significant benefits.

Additional Strategies for SI Joint Pain Relief

In addition to these exercises, you can enhance your SI joint pain relief with the following strategies:

Heat and Cold Therapy: Applying heat or cold packs to the affected area can help reduce inflammation and provide temporary pain relief.

Over-the-Counter Pain Relief: Non-prescription pain relievers like ibuprofen or acetaminophen can help manage SI joint pain when used as directed.

Posture and Body Mechanics: Pay attention to your posture and body mechanics during daily activities. Maintain good posture, lift objects correctly, and avoid activities that worsen your pain.

When to Seek Medical Attention

While exercises and other self-care strategies can provide significant relief for SI joint pain, there are times when you should seek medical attention:

  • If your pain persists or worsens despite your efforts.
  • If you experience numbness or tingling in your legs.
  • If you have difficulty controlling your bladder or bowel movements.

It’s essential to follow up with your healthcare provider regularly to monitor your progress and make any necessary adjustments to your treatment plan.


SI joint pain can be frustrating, but with the right SI joint pain relief exercises and self-care strategies, you can find relief and improve your quality of life. Remember to consult with a healthcare provider before starting any new exercise program, and always prioritize safety and proper form. By incorporating these SI joint pain relief exercises into your daily routine and staying consistent, you can take control of your discomfort and enjoy a more active, pain-free lifestyle.

Click here to check out all of our other joint pain relief articles.


The information contained within this article is intended for general guidance and is not a substitute for professional medical advice from a licensed healthcare provider.

Make sure to consult with a professional physician before making any purchasing or health care decision.  If you use medications or have concerns following the review details shared above.  Individual results may vary and are not guaranteed as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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