Best Sacroiliac Joint Pain Exercises for Relief and Mobility

Sacroiliac Joint Pain Exercises can cause discomfort in the lower back, buttocks, and hips, making everyday movements challenging. Strengthening core and pelvic muscles while improving flexibility can help stabilize the joint & reduce pain. The following exercises are designed to provide relief and enhance mobility.

Strengthening Exercises

1. Pelvic Tilts

Pelvic tilts engage deep core muscles, providing stability to the SI joint.

• Lie on your back with your knees bent & feet flat on the floor.
• Tighten your abdominal muscles & gently tilt your pelvis upwards.
• Hold for a few seconds before returning to the starting position.
• Perform 10–15 repetitions.

2. Bridging

Bridging strengthens the glutes and lower back, improving SI joint support.

• Lie on your back with your knees bent and feet flat.
• Lift your hips off floor while engaging your glutes and core.
• Hold for five seconds, then slowly lower it down.
• Repeat 10–15 times.

3. Bird-Dog Exercise

This exercise enhances core and back muscle stability, reducing strain on the SI joint.

• Begin on all fours with hands aligned under shoulders & knees under hips.
• Extend one arm & the opposite leg while keeping the spine neutral.
• Hold for 3–5 seconds before returning to starting position.
• Perform 10 repetitions on each side.

4. Side Plank

A side plank targets the oblique and hip muscles, supporting lower back stability.

• Lie on your side with knees bent & legs stacked.
• Lift your hips off floor while keeping your body aligned.
• Hold for 10–15 seconds before lowering down.
• Repeat on the other side.

5. Hip Abduction with Resistance Band

Hip abduction strengthens the outer thigh and glutes, which is essential for SI joint stabilization.

• Lie on your back with a resistance band around your knees.
• Gently push the knees apart, maintaining a slight arch in your lower back.
• Hold for a few seconds, then return to starting position.
• Perform 12–15 repetitions.

Stretching Exercises

6. Knee-to-Chest Stretch

This stretch relieves tension in lower back & hips.

• Lie on your back with your legs straight out in front of you.
• Bring one knee toward your chest, holding back of your thigh.
• Hold for 15–30 seconds, then switch sides.

7. Pelvic Rotation Stretch

A gentle movement that improves mobility and reduces stiffness.

• Lie on your back with your knees bent & feet flat.
• Gently rotate your knees to one side while keeping your shoulders flat on the floor.
• Hold for 10–15 seconds before switching sides.

8. Child’s Pose

A relaxing stretch that eases tension in lower back & hips.

• Kneel with toes touching and knees apart.
• Sit back on your heels & extend your arms forward. Hold this position for 20 to 30 seconds.

9. Cat-Cow Stretch

This movement promotes spinal flexibility and relieves pressure on the SI joint.

• Start on all fours with neutral spine.
• Arch your back upwards (cat), then dip it downward (cow).
• Perform 10–15 repetitions.

10. Piriformis Stretch

A tight piriformis muscle can contribute to SI joint pain, making this stretch essential.

• Sit on floor with one leg bent & the other crossed over.
• Gently twist your upper body toward the bent knee.
• Hold for 20–30 seconds and repeat on the other side.

Additional Exercises for Sacroiliac Joint Pain Exercises

Incorporating the following movements into a routine can enhance strength, flexibility, and pain relief:

✔ Lower Trunk Rotation – Enhances spinal mobility.

✔ Quad and Hamstring Stretches – Reduces muscle tightness.

✔ Hip Adductor Stretch – Improves inner thigh flexibility.

✔ Lying Hip Adduction – Strengthens the inner thigh muscles.

✔ Triangle Pose – Enhances hip mobility.

✔ Cobra Pose – Stretches the lower back and improves posture.

✔ Dhanurasana (Bow Pose) – Strengthens back muscles.

✔ Hip Adductor Squeeze – Activates pelvic stabilizers.

✔ Low-Impact Aerobics – Enhances overall mobility without straining the SI joint.

✔ Lower Abdominal Strengthening – Provides core support for better posture.

Tips for Safe Exercise Practice

• Warm-Up First: Always start with light movement or stretching.
• Maintain Proper Form: Avoid overstretching or straining the lower back.
• Use Support if Needed: Stability aids, like yoga blocks or resistance bands, can help.
• Listen to Your Body: Stop immediately if an exercise causes sharp pain.

By consistently performing these exercises, individuals experiencing Sacroiliac Joint Pain Exercises can achieve improved stability, reduced discomfort, and enhanced mobility.