Exercises for Sacroiliac Joint Pain

Written by Dr. Ajay Shakya, BPT, MPT (Neurological Conditions) | Published: August 2025. All clinical content is cross-referenced against peer-reviewed literature and current physiotherapy practice. See References below.

This article discusses effective exercises to reduce sacroiliac joint (SIJ) pain and improve stability. To begin, let’s briefly understand the joint and its function.

What is the Sacroiliac Joint? 

The sacroiliac joint (SIJ) connects the sacrum — the triangular bone at the spine’s base — to the ilium of the pelvis. It’s a synovial joint strengthened by tough ligaments and surrounding muscles, such as the gluteus maximus and piriformis. The SIJ allows only limited motion, mainly small gliding and rotational movements. Yet, it plays a crucial role in transferring body weight between the upper and lower body while maintaining balance and absorbing shock.

The lumbar spine supports movements such as bending and extension, while the hip joints enable a wide range of leg movements. Together, the SIJ, lumbar spine, and hips function as a coordinated system; when one part is restricted or unstable, it can cause pain or compensation in the others. Proper posture and muscle balance are key to healthy movement and a pain-free back.

Causes of Sacroiliac Joint Pain

1. Trauma: Falls or accidents impacting the pelvis or lower back.

2. Arthritis: Degenerative or inflammatory conditions such as osteoarthritis or ankylosing spondylitis.

3. Pregnancy: Hormonal changes that loosen pelvic ligaments.

4. Hypermobility or Hypomobility: Too much or too little movement in the joint.

5. Muscle Imbalance: Weak or tight glutes, hamstrings, or hip muscles.

6. Leg Length Difference: Uneven legs can strain one side of the SIJ.

7. Gait Abnormalities: Poor walking mechanics increase joint stress.

8. Repetitive Movements: Running or lifting can overload the joint.

9. Post-surgical or Structural Issues: Changes in alignment after surgery or from scoliosis.

Symptoms of Sacroiliac Joint Pain

1. Dull or aching pain in the lower back near one side of the pelvis.

2. Pain while rolling over in bed or changing positions.

3. Discomfort when walking, bending, or sitting for long periods.

4. Pain radiating to the gluteal or thigh region.

5. In severe inflammation, discomfort may extend toward the groin.

Pain Management Strategy:

An integrated approach can help restore mobility and reduce pain:

• Piriformis Stretching: Reduces muscle tightness that may affect the SIJ.

• SIJ Mobilization: Gentle manual therapy to restore alignment.

• Heat Therapy: Apply a warm compress for 15–20 minutes to improve circulation.

• TENS Therapy: Short electrical stimulation sessions to ease pain signals.

Exercises for Sacroiliac Joint Pain

1. Cat–Camel Stretch

Purpose: Improves flexibility in the lower spine and relieves joint stiffness.
How to Do It:

1. Start on hands and knees, keeping your spine neutral.

2. Cat: Round your back upward, drawing your chin toward your chest.

3. Camel: Gently drop your abdomen and lift your head and tailbone.

4. Move slowly through each phase 8–10 times.
   Benefit: Promotes mobility and reduces lower-back tension.

2. Child’s Pose

• Purpose: Stretches the lower back, hips, and gluteal muscles.
  Steps:

  1. Kneel and sit back on your heels.

  2. Extend your arms forward and lower your torso toward the floor.

  3. Relax and breathe deeply for 20–30 seconds.

  4. Repeat 3–5 times.
     Benefit: Relieves pelvic tension and encourages relaxation.

3. Glute Bridge (Hip Thrust)

• Purpose: Strengthens the glutes and core muscles for SIJ stability.
  Steps:

  1. Lie on your back with knees bent and feet flat on the floor.

  2. Engage your glutes and lift your hips to form a straight line from shoulders to knees.

  3. Hold for 3–5 seconds, then lower gently.

  4. Do 10–12 repetitions for 2–3 sets.
     Benefit: Builds support around the pelvis and reduces SIJ strain.

4. Clamshell Exercise 

• Purpose: Activates the gluteus medius to support pelvic alignment.
  Steps:

  1. Lie on one side with knees bent at 45 degrees.

  2. Keep your feet together and lift your top knee, avoiding pelvic rotation.

  3. Lower slowly and repeat 10–15 times for each side.
     Benefit: Enhances hip strength and balance around the SIJ.

Precautions and Tips

1. Begin with gentle movements and gradually increase intensity.

2. Stop any exercise that increases pain.

3. Seek guidance from a physical therapist for correct form.

4. Combine stretching, heat therapy, and strengthening for the best results.

Conclusion: 

Sacroiliac joint discomfort can develop from various causes, including instability or restricted movement. Regularly performing targeted exercises such as the Cat–Camel, Child’s Pose, Glute Bridge, and Clamshell can improve strength, flexibility, and pelvic stability. Proper posture and regular exercise can significantly reduce SIJ pain and improve overall mobility. Proper posture and regular exercise can significantly reduce SIJ pain and improve

Read more

1. Chronic Hamstring Tightness and Lower Back Pain
2. Lumbar Spinal Stenosis Exercises
3. Causes of Spine Stress Fractures
4. Quadratus Lumborum Pain: Stretch & Exercises
5. Piriformis Syndrome Exercises and Stretches: Quick Relief!

FAQs

1. How can SI joint pain be treated?
SI joint pain often responds to a combination of stretching, mobilization, and strengthening exercises. Heat therapy, TENS, and proper posture can also help. A physiotherapist can tailor a plan to your specific condition.

2. Where should I massage for SI joint pain?
Gentle massage around the glutes, piriformis, and lower back muscles can ease tension. Avoid pressing directly on the joint itself.

3. What does SI joint pain feel like?
Typically, it feels like a deep, aching pain in the lower back or buttocks, often worse with movement or walking.

4. Does SI joint pain go away?
With consistent treatment and exercise, mild-to-moderate SI joint pain can improve within weeks. Chronic cases may need ongoing management.

5. What sleeping position helps?
Lie on your back with a pillow under your knees, or on your side with a pillow between your legs for better hip and spine alignment.

References

1. Raj MA, Ampat G, Varacallo M. Sacroiliac Joint Pain. In: StatPearls. StatPearls Publishing; updated 2023. https://www.ncbi.nlm.nih.gov/books/NBK470299/
2. Dydyk AM, Forro SD, Hanna A. Sacroiliac Joint Injury. In: StatPearls. StatPearls Publishing; 2023. https://www.ncbi.nlm.nih.gov/books/NBK557881/
3. Al-Subahi M, et al. The effectiveness of physiotherapy interventions for sacroiliac joint dysfunction: a systematic review. J Phys Ther Sci. 2017. https://pmc.ncbi.nlm.nih.gov/articles/pmid/28932014
4. Nonoperative Treatment Options for Patients With Sacroiliac Joint Pain. PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC7041669
5. Mapinduzi J, Ndacayisaba G, Mahaudens P, Hidalgo B. Effectiveness of motor control exercises versus other musculoskeletal therapies in patients with pelvic girdle pain of sacroiliac joint origin: a systematic review with meta-analysis of randomized controlled trials. J Back Musculoskelet Rehabil. 2022;35(4):713-728. https://pubmed.ncbi.nlm.nih.gov/34957990/
6. Effect of therapeutic exercise in persons with sacroiliac joint dysfunction: a systematic review and meta-analysis. 2023;30(2). https://www.resed.es/effect-of-therapeutic-exercise-in-persons-with-sacroiliac-joint-dysfunction-a-systematic-review-and-meta-analysis1310

Disclaimer

This article is for educational purposes only and should not replace medical advice. Consult a healthcare provider for personalized care.

Still Having Sacroiliac Joint Pain? Get a Personalized Plan

Exercises work best when they match the cause of your pain. If your SI joint pain has lasted more than a few weeks, keeps coming back, or makes walking, sitting, or turning in bed difficult, a hands-on assessment can show whether the problem is joint stiffness, instability, or muscle imbalance, so your treatment is tailored to you.

Book a consultation with Dr. Ajay Shakya (BPT, MPT Neurological Conditions, Certified Manual Therapist) at Physio Health and Wellness, Kalyan Tower, Vaishali Nagar, Jaipur.

DR

Ajay Shakya

BPT, MPT (Neurological Conditions) · 10+ years of experience

Certified physiotherapist and manual therapist with over 10 years of clinical experience. Specializes in neurological rehabilitation, back pain, neck pain, and sports injuries.

BPT Graduation MPT Neurological Certified Manual Therapist

Physio Health and Wellness — Vaishali Nagar, Jaipur

Address: Kalyan Tower, Vaishali Nagar, Jaipur, Rajasthan 302021, India

Contact: 99938-37979

Email: ajayshakya.shakya09@gmail.com

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