SI joint pain can sneak into your life and disturb your daily functioning. When you feel that dull ache or sharp tug around your lower back and hips, you might think that movement is too risky.

However, it’s avoiding motion altogether that often delays recovery. The key lies in SI joint pain exercises that restore balance, stability, and comfort without aggravating the joint.

Below, you’ll find five exercises you can do carefully and consistently, as a starting point for discomfort relief.

Why Movement Helps Stabilize the SI Joint

Your sacroiliac joints act as shock absorbers between your pelvis and spine. When surrounding muscles get tight, weak, or unbalanced, the SI joint becomes the weak link.

Gentle, deliberate movement helps re-educate those muscles, improve alignment, and reduce abnormal stress.

If you only rest or brace, you risk stiffness, muscular inhibition, and more pain.

These best SI joint pain exercises activate the stabilizers around your pelvis and hips, encouraging your body to shift pressure appropriately rather than overloading that vulnerable joint.

1. Knee-to-Chest Stretch (Single Leg)

This stretch helps ease tension around your lower back, glutes, and hip flexors, which are areas that often feed into SI joint pain.

How to perform it:

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

• Bring one knee toward your chest, wrapping your hands behind the thigh (or behind the shin if more comfortable).

• Gently pull it in until you feel a mild stretch, but not pain.

• Hold for 20–30 seconds, then switch sides.

• Repeat 2–3 times per side.

Tips:

• Keep the opposite leg relaxed (can stay bent or extended, whichever is comfortable).

• Breathe deeply, letting your exhale help you relax into the stretch.

• Don’t force the pull. Stop before any sharp pain.

2. Pelvic Tilts

Pelvic tilts help you find control over your lower back and pelvis. When muscles around the core engage more reliably, your SI joints feel less stressed.

How to do it:

• Lie on your back with knees bent and feet flat.

• Take a gentle inward breath, then on your exhale, flatten your lower back toward the floor by tilting your pelvis upward slightly.

• Engage your lower abdominals and glutes to hold the tilt for 2–3 seconds.

• Return to neutral.

• Do 10–15 slow repetitions.

Variations:

• If lying is too uncomfortable, try this in supine bridging (see below) or in standing against a wall.

• Move gradually and don’t push through pain.

3. Bridge Pose (Glute Bridge)

When your glutes grow stronger, they can take the load off the SI joint. The bridge provides activation and stability without heavy impact.

How to do it:

• Lie on your back with knees bent, feet flat, arms at your sides.

• Engage your glutes and core, then press through your heels to lift your pelvis upward.

• Aim to form a straight line from shoulders to knees (or slightly lower if that’s more comfortable).

• Hold for 3–5 seconds, then slowly lower down with control.

• Perform 8–12 repetitions.

To progress:

• Hold the top position for longer.

• Try marching in place (alternately lifting one foot while the other stays elevated).

• Place a light resistance band above your knees for lateral engagement.

4. Figure-Four (Piriformis / Hip Stretch)

Tightness in the piriformis or hip rotators often drives compensations that irritate the SI joints. The figure-four stretch helps release that tight chain.

How to stretch:

• Lie flat on your back.

• Bend both knees, feet on the floor.

• Cross one ankle over the opposite thigh (forming a “4” shape).

• Gently draw the uncrossed thigh toward you, deepening the stretch at the crossed hip.

• Hold 20–30 seconds. Switch sides, repeat 2–3 times.

Alternatives & cues:

• Do this seated if lying down hurts.

• Keep your back and pelvis neutral. Don’t let your lower back twist.

• You should feel the stretch in the hip, not a sharp pinching.

5. Cat-Cow Flow (Pelvic-Spine Mobility)

This gentle spinal movement encourages fluidity between your lower back, pelvis, and hips. Done well, it reduces stiffness that aggravates SI joint pain.

To perform:

• Start on hands and knees (tabletop position), shoulders over wrists, hips over knees.

• Inhale: drop your belly toward the floor, lift your chest and tailbone (cow).

• Exhale: round your spine, tuck your tailbone, and gently tilt your pelvis (cat).

• Move slowly and intentionally with your breath.

• Repeat this flow for 8–12 cycles.

Focus:

• Keep the motion smooth, no sudden jerks.

• Let your awareness travel from the lower back to the pelvis.

• Use it as a warm-up or movement reset between other exercises.

Smart Habits to Support Relief

Before any prolonged sitting, take a walk or do light movement to prime your joints. Try to maintain a posture that avoids twisting or uneven loading on one side.

You can also try using cushioned seating or supportive surfaces when sitting for long stretches. Also, alternate between sitting, standing, and moving every 20–30 minutes.

Use heat or gentle massage to ease soft-tissue tightness before your routine (if tolerable). Some people also explore targeted approaches, such as dry needling for SI joint pain, to help relieve tight muscles.

And lastly, don’t rush. Gradual, consistent efforts build durable change.

Remember, if you ever feel sharp or worsening pain, burning, or numbness, pause your exercises and consult a clinician, or consider manual therapy to support safe recovery.

These movements are a foundation, not a substitute for professional diagnosis and treatment.

Move Smarter, Feel Stronger

You now have five SI joint pain exercises to support your pelvis, rebuild control, and reduce irritation.

Start slow, stay consistent, and let your body guide you. Over time, SI joint pain exercises from this list can shift your movement patterns for the better, giving you less pain and more ease.

Lean into these movements, track your progress, and trust that small adjustments compound. This approach is usually the best way to get rid of any joint pain over time.

Ready to Partner With Expert Care?

If your SI joint pain persists or limits your daily life, you don’t have to go it alone. At Expert Manual Therapy, we provide hands-on manual therapy and personalized guidance to relieve discomfort and restore your mobility.

Contact us to schedule a session where we’ll assess your condition, design a targeted plan, and walk you step by step toward lasting relief.