Sacroiliac joint pain exercises are essential for managing discomfort and improving mobility. This type of pain can be frustrating and limiting, affecting daily activities and overall quality of life. The sacroiliac (SI) joint connects the sacrum—the triangular bone at the base of the spine—to the ilium, part of the pelvis.
In this guide, we will explore the 10 best exercises that can help ease discomfort and improve mobility. If you are unsure about which exercises suit your condition, seek advice from a physiotherapist at Perth Physiotherapy and Pilates, where our team provides personalised care and rehabilitation programmes to help you move with confidence.
What Causes Sacroiliac Joint Pain?
Before diving into the sacroiliac joint exercises, it’s essential to understand what might be causing your sacroiliac joint discomfort. Common causes include:
- Injury or trauma – A sudden impact, such as a fall, sports-related injury, or car accident, can strain the SI joint.
- Pregnancy and hormonal changes – Increased ligament laxity can lead to instability in the joint.
- Arthritis – Degenerative changes can contribute to sacroiliac joint dysfunction.
- Poor posture and muscle imbalances – Sitting for long periods or weak core muscles can place excess stress on the SI joint.
- Repetitive movements – Activities such as running or lifting heavy objects improperly can aggravate the joint.
The right combination of exercises for sacroiliac joint pain can help reduce pain and prevent future discomfort.
How Exercise Helps with Sacroiliac Joint Pain
A study titled “Effectiveness of Exercise Therapy and Manipulation on Sacroiliac Joint Dysfunction: A Randomized Controlled Trial” explored the impacts of different treatments on sacroiliac joint dysfunction (SIJD). The research divided participants into three groups: one received exercise therapy, another underwent manipulation therapy, and the third group received a combination of both. Over a 24-week period, all groups experienced significant improvements in pain reduction and functional ability. Notably, at the 6-week mark, the manipulation therapy group showed the most significant pain relief, while by the 12-week point, the sacroiliac joint dysfunction exercises group exhibited the greatest improvement.
The Bottom Line
Regular movement and exercise are crucial in managing sacroiliac joint pain. When the surrounding muscles are weak or tight, they can put additional strain on the joint, worsening symptoms. A well-rounded approach includes:
- Stretching exercises for sacroiliac joints to improve flexibility.
- Strengthening exercises for sacroiliac joints to provide stability.
- Low-impact movements that avoid excess stress on the area.
Incorporating exercises can help reduce stiffness and promote better movement patterns, preventing further pain or dysfunction.
The Role of Physical Therapy
Physical therapy is a highly effective way to manage sacroiliac joint pain. A physiotherapist can guide you through sacroiliac joint inflammation exercises, helping you develop strength and mobility safely. They can also provide manual therapy and corrective exercises to prevent future flare-ups.
10 Best Sacroiliac Joint Pain Exercises
If you are experiencing sacroiliac joint pain, incorporating targeted exercises into your routine can make a difference. Strengthening and stretching the surrounding muscles can help alleviate discomfort, improve mobility, and promote long-term joint stability.
1. Pelvic Tilts
Improves core stability and relieves tension in the lower back.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Gently flatten your lower back against the floor by tilting your pelvis upward.
- Hold for a few seconds, then release.
- Repeat 10–15 times.
Incorporating this exercise for sacroiliac joint pain into your routine can provide relief by improving flexibility and reducing strain.
2. Piriformis Stretch
Targets the piriformis muscle, which can contribute to SI joint pain.
How to do it:
- Sit on the floor with one leg extended and the other crossed over.
- Hold your knee with the opposite hand and gently pull it toward the opposite shoulder.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times.
If you experience discomfort, consider modifying the routine to suit your flexibility and mobility levels.
3. Knee-to-Chest Stretch
These stretching exercises for the sacroiliac joint relieves pressure on the sacroiliac joint by stretching the lower back and hips.
How to do it:
- Lie on your back and bring one knee toward your chest.
- Hold for 20–30 seconds and switch sides.
- Perform 2–3 sets per leg.
Engaging in this exercise can help improve mobility and reduce pain over time.
4. Bridge Exercise
Strengthens the glutes and lower back to stabilise the sacroiliac joint.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, keeping your core engaged.
- Hold for 3–5 seconds, then lower.
- Perform 10–15 repetitions.
Being mindful of exercises for the sacroiliac joint can prevent unnecessary strain on the joint.
5. Seated Spinal Twist
Improves spinal mobility and relieves tension around the SI joint.
How to do it:
- Sit cross-legged and place one hand behind you.
- Twist your torso toward the hand behind you, holding for 20 seconds.
- Repeat on the other side.
- Perform 2–3 sets.
Other Lifestyle Adjustments for SI Joint Pain Relief
Beyond exercise, making lifestyle changes can help manage sacroiliac joint pain. Some helpful strategies include:
- Maintaining good posture – Sitting and standing with proper alignment reduces strain.
- Using supportive footwear – Proper shoes can help with alignment and pressure distribution.
- Practicing mindful movements – Avoid sudden twisting or heavy lifting that could aggravate the joint.
Combining these approaches with the best sacroiliac joint exercises mentioned above and gym rehabilitation can create a comprehensive plan for pain relief and joint stability.
Additional Strengthening Exercises
Here are additional exercises that can help build strength around the sacroiliac joint, providing extra support and reducing strain on the lower back. Strengthening these key muscle groups can enhance stability and prevent pain from returning.
6. Standing Hamstring Stretch
- Stand upright and place one foot on a raised surface.
- Keep your back straight and lean slightly forward.
- Hold for 20–30 seconds and switch sides.
7. Side-Lying Clamshells
- Lie on your side with knees bent.
- Open your knees while keeping your feet together.
- Perform 10–15 reps per side.
8. Hip Flexor Sacroiliac Joint Pain Exercises Stretches
- Step one foot forward into a lunge.
- Gently push hips forward and hold for 20–30 seconds.
- Switch sides.
9. Child’s Pose
- Sit on your heels with arms extended forward.
- Hold for 30 seconds and repeat as needed.
10. Cat-Cow Stretch
- Get onto your hands and knees.
- Arch your back (cow), then round it (cat).
- Repeat 10 times.
Finding Relief with the Right Exercises
Engaging in the best exercises can make a significant difference in managing pain and improving mobility. Whether you are dealing with sacroiliac joint dysfunction, arthritis sacroiliac joint pain, or general discomfort, these sacroiliac joint pain exercises can help restore function and support long-term joint health.
At Perth Physiotherapy and Pilates, we provide comprehensive assessment and treatment plans tailored to your needs. If you need professional guidance, book an appointment with our experienced physiotherapists today and start your journey toward pain-free movement.Call us today at 0416 411 191 or book an appointment online!