7 SI Joint Stretches and Exercises for Low Back Pain Relief

Most people will experience low back pain at some point. But it might surprise you that sacroiliac (SI) joint inflammation or injury causes up to 30% of these cases.

You have an SI joint on each side of your body. They connect the sacrum, or low spine, to the pelvis. Their job is to help support your weight, absorb shock, and stabilize your spine with movement.

Injuries, repetitive stress, or conditions like osteoarthritis may cause SI joint pain. You may notice a sharp or dull ache in your lower back, buttock, hip, or pelvis. It might radiate down the back of your leg and worsen with movements like standing up from sitting. SI joint pain is often only on one side, but you can have discomfort on both sides.

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There are non-invasive treatments to ease your symptoms. SI joint stretches and strengthening exercises can relieve pain and improve function.

What are the best SI joint stretches and exercises to relieve pain?

An exercise regimen with stretches and strengthening moves may help treat SI joint pain.

Here's how it can help:

• SI joint stretches: Tense muscles in your back and hips may stress the SI joints, causing muscle imbalances and pain. Stretching is designed to relieve that tension and raise flexibility.

• Strengthening exercises: These moves help stabilize the muscles that support your SI joint and lower back. This may be especially important if your SI joint is hypermobile, such as after pregnancy. A small study found that glute-strengthening exercises may ease SI joint pain and improve function. Focus on building strength in your glutes, core, and thighs.

• Aerobics: Try light, low-impact aerobics like walking or stationary cycling. It keeps your blood flowing and your body moving. This is important because prolonged sitting can aggravate SI joint pain. Keep your activity pain-free. And avoid high-impact activities like running until your symptoms resolve.

Talk to your healthcare provider if you have questions about exercising with SI joint pain. With their approval, you can try the following SI joint stretches and exercises three times a week. Listen to your body and stop if any movement causes pain.

1. Knee-to-chest stretch

The single knee-to-chest stretch is a gentle move that helps loosen your hip and lower back muscles. Once you can perform this move pain-free, you can pull both knees to your chest at the same time.

• Step 1: Lie on your back with your knees bent up and your feet flat.

• Step 2: Lift one leg and gently grasp the back of your thigh as you pull your knee toward your chest.

• Step 3: Hold for 5 seconds.

• Step 4: Place that foot down and switch to the other side.

• Step 5: Repeat 5 times on each side.

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2. Piriformis stretch

The piriformis muscle is a small glute muscle. SI joint dysfunction can cause piriformis muscle spasms, resulting in pain that travels down your leg. This piriformis stretch can keep the muscle flexible.

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

• Step 2: Cross your right leg over your left, placing your right ankle on your left knee.

• Step 3: Grasp the back of your left thigh and gently pull it toward your chest until you feel a stretch.

• Step 4: Hold for 15 seconds.

• Step 5: Repeat on the other side.

• Step 6: Repeat 3 to 5 times on each side.

3. Side-lying quad stretch

Quadriceps stretches may ease tension and soreness along the front of your thigh. The side-lying quad stretch can be especially for people who sit for prolonged periods. You should only do this stretch if lying on your side doesn't hurt.

• Step 1: Lie on one side, with your legs straight and stacked on top of each other. Rest your head on your outstretched arm.

• Step 2: Bend your top knee, using your hand to gently pull your heel toward your bottom.

• Step 4: Hold for 15 seconds.

• Step 5: Repeat 5 times on each side.

4. Trunk rotation stretch

The trunk rotation stretch aims to boost spinal mobility and flexibility. Stop if this movement makes your pain worse.

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

• Step 2: Place your arms straight out at shoulder level with your palms face up.

• Step 3: Keep both shoulders on the floor as you slowly let your knees fall to one side.

• Step 4: Hold for a few seconds and then let them fall to the other side. You can place pillows on each side for your legs to fall into if you can't fully relax into the stretch.

• Step 5: Repeat 5 times on each side.

5. Hip adductor squeeze

The hip abductor and adductor muscles help you perform functional movements. With the adductor squeeze, you target muscles in your inner thigh. It may reset or improve SI joint alignment and limit pain.

• Step 1: Lie on your back with your knees bent and your feet flat.

• Step 2: Place a medium-sized ball between your knees.

• Step 3: Squeeze your thighs, hold for a count of 5, and relax.

• Step 4: Complete 2 sets of 15 reps.

6. Resistance band abduction

This resistance band abduction exercise is a strengthening move that works the glutes and outer thigh muscles.

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

• Step 2: Place a resistance band around your legs, just above your knee joint.

• Step 3: Squeeze your thigh muscles as you press your legs out against the band and back to center.

• Step 4: Complete 2 sets of 15 reps.

 7. Bridge

A beginner-friendly move, the glute bridge targets key muscles that support the SI joint. This includes the glutes, hips, and core.

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

• Step 2: Place your arms by your side with your palm facing down.

• Step 3: Squeeze your glutes and engage your core. Then, lift your hips toward the ceiling.

• Step 4: Keep your back straight and hold and squeeze for 5 seconds.

• Step 5: Return to the starting position.

• Step 6: Complete 2 sets of 15 reps.

What causes SI joint pain?

Unlike other joints in your body, the SI joint has minimal movement. Too much movement (hypermobility) or too little movement (hypomobility) in the joint can lead to pain. Joint misalignment or pelvic asymmetry can also irritate the SI joint.

Common causes of SI joint pain include:

• Traumatic injuries like falls or car accidents

• Repetitive heavy lifting

• Intense exercise

• Sports like basketball, football, or soccer

• Pregnancy

• Osteoarthritis

• Scoliosis

• Ankylosing spondylitis

• Leg length discrepancy

• Spinal surgery

When should you see a doctor for SI joint pain?

If you are pregnant or injured, you should talk to your healthcare provider before starting an exercise program.

SI joint pain usually resolves with exercise and other first-choice treatments, such as:

• Taking a short course of non-steroidal anti-inflammatories (NSAIDs)

• Wearing an SI joint belt, especially during pregnancy

• Modifying activities that may cause or worsen pain

You should see a doctor if your pain doesn't improve within 2 to 3 weeks. A provider can evaluate you and give hands-on treatment. They may recommend other options like physical therapy or steroid injections. Other warning signs that require a doctor's visit include:

• Severe pain at rest

• Pain that disturbs your sleep

• Bowel or bladder involvement

• Numbness, tingling, or weakness in your legs

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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