Image Sacroiliac Joint Pain Exercises

10 Best Sacroiliac Joint Pain Exercises to Relieve the Pain

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!

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Tahlia Cranley

Director, Senior Physiotherapist, BSC Clinical Pilates Instructor

Tahlia is the Director of Perth Physiotherapy and Pilates and has been a physiotherapist for over 13 years. She graduated from Curtin University in 2009 with a Bachelor of Science (Physiotherapy) and commenced work initially as a rotating physiotherapist in the hospital setting before realizing her true passion was in private practice.

After leaving her full-time clinical role and deciding to open her own practice in 2016, Tahlia started Perth Physio & Pilates in a room attached to a gym, before moving to the clinic’s current location in 2018. Tahlia became a business owner to be able to provide patients with the best possible care, and provide her staff with an enjoyable and supportive work environment.

Growing up playing state level basketball Tahlia was constantly in and out of the physio. This is initially what sparked her interest in the career. Having worked in the industry for many years, she has developed a special interest in treating sacroiliac joint (SIJ) pain and dysfunction, spinal pain and cervical (neck) pain and headaches. Within her consultations, Tahlia looks beyond just the symptoms her patients present with to identify the root cause of the problem, aiming to fully resolve the cause to prevent the pain or issue from recurring.

Tahlia utilizes manual therapy, dry needling, neuromeningeal manipulation, clinical pilates / ‘Physiolates’ and exercise rehabilitation to treat her patients. She is continually completing professional development to learn and extend her knowledge as both a physiotherapist and business owner to ensure she is providing her patients with the most effective treatments.

Outside of work, Tahlia enjoys spending time with her family and keeping up with her two young children. She likes hiking, basketball, camping and heads to the snow whenever she gets the chance to carve it up on the snowboard.

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Caitlin Marshall

Senior Physiotherapist, BSC Women’s Health Specialist, Clinical Pilates Instructor

Caitlin completed her Bachelor of Science in Physiotherapy at Curtin University in 2009 and has since gained experience in a variety of areas within private practice. Her most recent role involved developing NDIS plans for children aged 0-7 years, gaining extensive experience in both the physiotherapy and management side of NDIS.

Caitlin has completed Clinical Pilates programs which has given her the knowledge and experience to teach both mat and equipment based Clinical Pilates, as well as utilising the principles and rehabilitation exercises with individual patients.

Caitlin enjoys working in all areas of musculoskeletal physiotherapy, helping her clients to achieve their best possible outcome, combining manual therapy, dry needling, education and exercise based rehabilitation. She finds these forms of management excellent to assist clients to achieve long term goals of returning to sports or hobbies and preventing future injuries.

Having completed a Women’s Health course, Caitlin has developed a particular interest in treating women’s pelvic health and continence issues. She enjoys working with women of all ages experiencing bladder and bowel problems, pelvic pain and sexual dysfunction and particularly enjoys working with pregnant and postnatal women to help them to achieve their best quality of life.

Outside of work Caitlin thoroughly enjoys snuggling up with her golden retriever Bailey, as well as spending quality time with her friends and family over a glass of wine and a beautifully constructed cheese board.

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Stella

Physiotherapist

Stella has recently moved to our shores from the east coast of South Africa, where she grew up and worked as a physiotherapist for over 15 years. Treating the lower limb and SIJ are of particular interest to Stella, as well as the TMJ (jaw), having recently completed a course in this joint. Stella enjoys being outdoors, spending time with friends and family and looks forward to exploring this corner of the world.

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Montana

Physiotherapist

Montana completed her Bachelor of Science in Physiotherapy at Curtin University in 2024.She enjoys working in the diverse areas of musculoskeletal physiotherapy and has a keen interest in helping her patients recover through incorporating manual therapy, education and exercise based rehabilitation. Alongside this, she enjoys incorporating Clinical Pilates principles into rehabilitation and maintenance for her clients. Montana finds these forms of management are enjoyable and effective ways to assist clients in achieving their short and long-term goals whether that be returning to sport, activities, work or improving their overall quality of life.

Having worked across many areas of physiotherapy during her studies, including a sporting club for many years, Montana has a particular interest in treating disorders of the hip, knee ankle and shoulder as well as lower back pain.Outside of work Montana thoroughly enjoys going to a Pilates class, spending time at the gym and catching up with her friends and family for a walk and a nice big cup of coffee.