Looking for SI joint pain relief? Start with these 8 exercises

If you’re experiencing low back pain that radiates into the hips or upper legs, the sacroiliac (SI) joint may be playing a role. While living with back pain can be frustrating or confusing, the good news is that SI joint pain relief is possible.

Whether symptoms began after pregnancy, an injury or for no clear reason at all, learning how the SI joint works—and what truly helps—can empower you to move more comfortably and confidently again.

What is SI joint pain?

The sacroiliac joints, often called the SI joints, are located where the sacrum—the triangular bone at the base of your spine—meets the iliac bones of your pelvis. You have one SI joint on each side of your lower back. These joints act as shock absorbers, transferring force between your upper body and legs when you walk, bend or lift.

SI joint pain occurs when one or both of these joints becomes inflamed, irritated or unstable. Unlike the spine, the SI joints are meant to move only slightly. Too much movement or too little movement can trigger SI joint pain.

SI joint pain is sometimes mistaken for sciatica, hip pain or general low back pain, so it can take time to get an accurate diagnosis.

Common causes of SI joint dysfunction include:

• Pregnancy-related changes
• Arthritis
• Trauma such as a fall or car accident
• Leg-length differences
• Repetitive strain from certain sports or occupations

SI joint pain symptoms

So, what does SI joint pain feel like? SI joint pain symptoms can vary from person to person, but there are some common patterns that you might notice.

Pain is usually felt in the lower back, just to one side of the spine, although it can affect both sides. Many people describe the pain as deep, aching or sharp, depending on the movement.

The discomfort may spread into the buttocks, hips, groin or the back of the thighs. Unlike sciatica, SI joint pain rarely travels below the knee.

SI joint pain symptoms often worsen with activities that load the joint unevenly, such as walking on uneven ground, stepping up stairs or standing with more weight on one leg.

Other SI joint pain symptoms may include:

• Stiffness in the lower back or hips, especially after sleeping or sitting for long periods
• Pain when transitioning from sitting to standing
• Discomfort when turning in bed

Some people notice that the pain eases when lying down or walking slowly, while others feel better with gentle movement rather than rest.

Because these symptoms overlap with other back and hip conditions, your doctor may use physical exams, imaging or diagnostic injections to confirm the SI joint as the source of your back pain.

If you’re not sure whether it’s time to see a doctor for your back pain, take this short back pain quiz and get guidance on your next step toward pain relief.

8 effective SI joint pain exercises

Movement is often a key part of SI joint pain relief, but it’s important to do the right exercises. The goal of SI joint pain exercises is to improve stability, mobility and muscle balance around the pelvis and lower back without aggravating the joint.

Keep in mind that consistency matters more than intensity. Doing a few targeted exercises most days of the week is often more effective than pushing through long, painful workouts. If an exercise increases pain during or after, it’s a sign to stop and adjust.

Working with a physical therapist can be especially helpful. They can identify movement patterns that contribute to SI joint pain and tailor an exercise plan to your body, lifestyle and goals.

Stretches for SI joint pain

If SI joint pain is making everyday movement uncomfortable, gentle stretching can help ease tension and improve mobility around the joint. These stretches are commonly recommended because they target the hips, lower back and surrounding muscles that influence SI joint pain.

Move slowly, stop if you feel sharp pain and check with your doctor or physical therapist if symptoms worsen.

1. Knee-to-chest stretch

   This simple stretch helps release tightness in the lower back and hips, which can reduce strain on the SI joint.

   • Lie on your back with your knees bent and feet flat on the floor.
   • Bring one knee toward your chest, clasping your hands behind your thigh or over your shin.
   • Hold for 20-30 seconds, breathing deeply, then switch sides.
   • For a deeper stretch, bring both knees to your chest at the same time.

   This is often one of the easiest SI joint pain exercises to do daily, especially first thing in the morning or before bed.

2. Figure-four stretch

   The figure-four stretch targets the glutes and piriformis muscles, which can contribute to SI joint pain when tight.

   • Lie on your back with both knees bent.
   • Cross your right ankle over your left knee, forming a “4” shape.
   • Gently pull your left thigh toward your chest until you feel a stretch in your right hip and buttock.
   • Hold for 20 to 30 seconds, then switch sides.
   • If lying down feels uncomfortable, you can also do this stretch seated in a chair.

3. Hip flexor stretch

   Tight hip flexors can pull on the pelvis and aggravate SI joint pain symptoms, especially if you sit for long periods.

   • Start in a half-kneeling position with one knee on the floor and the other foot forward.
   • Keeping your chest upright, gently shift your weight forward until you feel a stretch in the front of your hip on the kneeling side.
   • Hold for 20 to 30 seconds, then switch sides.
   • Avoid arching your lower back. The movement should be controlled and comfortable.

Strengthening exercises for SI joint pain

Strengthening exercises are just as important. These exercises focus on building the muscles that support the SI joint, including the core, glutes and muscles of the lower back.

Exercises that focus on controlled activation rather than heavy lifting tend to be most helpful. Think small, deliberate movements that improve coordination and stability.

4. Pelvic tilts

   Pelvic tilts help improve awareness of your core muscles and encourage gentle movement in the lower back.

   • Lie on your back with your knees bent and feet flat on the floor.
   • Tighten your abdominal muscles and gently flatten your lower back against the floor, tilting your pelvis slightly upward.
   • Hold for a few seconds, then relax.
   • Repeat 10 to 15 times, focusing on smooth, controlled motion rather than speed.

5. Bridges

   Bridges strengthen the glutes and core, which play a key role in supporting the SI joint.

   • Lie on your back with your knees bent and feet hip-width apart.
   • Press through your heels and slowly lift your hips toward the ceiling while keeping your shoulders on the floor.
   • Hold for two to three seconds at the top, then lower back down with control.
   • Aim for 10 to 12 repetitions, stopping if you feel discomfort in your lower back.

6. Gentle core engagement exercises

   These exercises activate the deep core muscles that help stabilize the pelvis.

   • Lie on your back with your knees bent.
   • Gently draw your belly button toward your spine while breathing normally, without flattening or arching your back.
   • Hold for 5-10 seconds, then relax.
   • Repeat several times throughout the day.

   This type of exercise can be especially helpful during everyday movements like standing or walking.

7. Side-lying leg lifts

   Side-lying leg lifts strengthen the hip muscles that support pelvic alignment.

   • Lie on your side with your legs stacked and your bottom knee slightly bent for balance.
   • Keep your top leg straight and slowly lift it a few inches, then lower it back down with control.
   • Avoid rolling your hips backward or forward. Repeat 10 to 15 times on each side.

8. Modified yoga or Pilates movements

   For some people, gentle yoga or Pilates exercises can support SI joint pain relief by improving flexibility, balance and core strength. These movements should be slow and carefully modified to avoid twisting or deep forward bends.

   Working with a trained instructor or physical therapist can help ensure the exercises will help and not worsen your SI joint pain.

Your path to SI joint pain relief

Living with SI joint pain can be frustrating, especially when it interferes with everyday activities like walking, sleeping or caring for your family. If you suspect SI joint pain, don’t ignore it or assume it’s just something you have to live with.

A doctor or physical therapist can help pinpoint the cause of your symptoms and guide you toward the right care. Physical therapy is a cornerstone of SI joint pain treatment, but other options include medications, injections, radiofrequency ablation or in very rare cases, surgery.

With the right treatment plan, many people are able to reduce discomfort, regain confidence in their movement and get back to doing the things they enjoy.

Ready to take the first step toward SI joint pain relief? Speak with an orthopedic specialist or get started with our Muscle and Joint Care program today.