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"headline":"The 20 Best Sacroiliac (SI) Joint Exercises",
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"description":"If your back hurts, there's a chance you have SI joint pain or dysfunction. Luckily, these 20 SI joint exercises can help reduce or fix your symptoms!",
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"text": "An SI joint, or sacroiliac joint, is the joint located at the bottom of your spine, between the sacrum and ilium bone in your pelvis (hip). It is one of the largest joints in the body. The SI joint's main job is to transfer weight to and from your lower body. It also assists with the rotation of your torso."
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"text": "Lower back pain makes up a big percentage of SI joint pain. According to the American Chiropractic Association (ACA), 80 percent of adults will experience some form of low back pain in their lives. And one study found about 1 in 3 cases of low back pain are the result of SI joint dysfunction."
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"text": "Like the causes, the sensation of an SI joint injury varies, but you may notice pain or tightness in your lower back or buttocks (often on just one side of the spine, but both sides are possible). You might also notice shooting pains down your leg, which could be the result of a compressed sacroiliac nerve. Another sign is if pain increases from performing certain movements or sitting too long."
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<article>
<div>
<ul>
<li><a href="#section1">What Is An SI Joint?</a></li>
<li><a href="#section2">What Causes SI Joint Pain?</a></li>
<li><a href="#section3">SI Joint Pain And Exercise</a></li>
<li><a href="#section4">The 20 Best Sacroiliac (SI) Joint Exercises</a></li>
<li><a href="#section5">Sacroiliac Joint Pain: Wrap Up</a></li>
</ul>
</div>
<section>
<p>Anyone with lower back pain knows how debilitating it can be.</p>
<p>Exercising, walking, and even sitting can be difficult if your back is injured or painful.</p>
<p>Unfortunately, lower back pain is a common ailment. And if your back hurts, the statistics show there's a good chance you have SI joint pain or dysfunction.</p>
<p>Let's look at where your sacroiliac joint is located, what causes pain in this area, and the 21 best SI joint exercises you can do at home.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>What is an SI joint?</h2>
<p>An SI joint, or <i>sacroiliac joint</i>, is the joint located at the bottom of your spine, between the sacrum and ilium bone in your pelvis (hip).<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK470299/" rel="nofollow noreferrer">1</a></sup> It is one of the largest joints in the body.</p>
<p>The SI joint's main job is to transfer weight to and from your lower body. It also assists with the rotation of your torso.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>What causes SI joint pain?</h2>
<p>Lower back pain makes up a big percentage of SI joint pain.</p>
<p>According to the <i><a target="_blank" href="https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics" rel="nofollow noreferrer">American Chiropractic Association</a> (ACA)</i>, 80 percent of adults will experience some form of low back pain in their lives.</p>
<p>And one study found about 1 in 3 cases of low back pain are the result of SI joint dysfunction.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26889985" rel="nofollow noreferrer">2</a></sup></p>
<p>But SI joint pain can also be caused by:</p>
<ul>
<li>Inflammation <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK448141/" rel="nofollow noreferrer">3</a></sup></li>
<li>Previous injuries</li>
<li>Previous surgery</li>
<li>Pregnancy and/or childbirth <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4627991/" rel="nofollow noreferrer">4</a></sup></li>
<li>Musculoskeletal imbalance (one leg being shorter than the other) <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK470299/" rel="nofollow noreferrer">5</a></sup></li>
<li>Obesity</li>
<li>Sedentary lifestyle</li>
<li>Poor posture</li>
</ul>
<h3>What does it feel like when your SI joint is out of place?</h3>
<p>Like the causes, the sensation of an SI joint injury varies, but you may notice pain or tightness in your lower back or buttocks (often on just one side of the spine, but both sides are possible).</p>
<p>You might also notice shooting pains down your leg, which could be the result of a compressed sacroiliac nerve.</p>
<p>Another sign is if pain increases from performing certain movements or sitting too long.</p>
<h3>How long does it take for SI joints to heal?</h3>
<p>The answer depends on what's causing your pain and the severity of the injury.</p>
<p>Minor cases of SI joint pain may improve in just a few weeks if you improve your posture, exercise, and stretch the muscles surrounding the joint.</p>
<p>Ice, heat, and an SI belt are other remedies you can use to mitigate your symptoms.</p>
<p>Assuming (hoping!) your SI joint pain falls into the first category, let's look at how exercise can help alleviate your symptoms.</p>
</section>
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<section id="section3">
<h2>SI joint pain and exercise</h2>
<p>The good news is that exercise can really help your SI joint pain. Consider:</p>
<ul>
<li>Multiple studies show that exercise may alleviate your SI joint pain symptoms. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599847/" rel="nofollow noreferrer">6</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/30700068" rel="nofollow noreferrer">7</a></sup></li>
<li>Exercises that improve or rehabilitate your posture have been shown to improve lower back pain in general. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305160/" rel="nofollow noreferrer">8</a></sup></li>
</ul>
<p>As intense movement can exacerbate your sacroiliac joint pain, lighter exercises and stretches like walking are probably best.</p>
<h3>Is walking good for SI joint pain?</h3>
<p>Yes, and here are three reasons why:</p>
<ul>
<li><strong>Walking is low impact.</strong> Like many of the exercises listed below, walking doesn't require jumping or putting a lot of stress on your knees or hips.</li>
<li><strong>Walking increases blood flow.</strong> Exercise increases circulation and oxygen intake, which helps warm up the muscles surrounding the SI joint, which may promote healing. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/481154" rel="nofollow noreferrer">9</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5168470/" rel="nofollow noreferrer">10</a></sup></li>
<li><strong>Walking burns calories, which can speed up weight loss.</strong> All the body's joints, not just the sacroiliac, are under more stress when you carry extra bodyweight.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/" rel="nofollow noreferrer">11</a></sup> </li>
</ul>
<p>In the next section, we'll look at 20 exercises you can do at home to improve your SI joint pain.</p>
</section>
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<section id="section4">
<h2>The 20 best sacroiliac (SI) joint exercises</h2>
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<h3>1. Diaphragmatic breathing</h3>
<p>Increasing intra-abdominal pressure helps stabilize the muscles surrounding your spine and SI joint.</p>
<p>To perform:</p>
<ul>
<li>Start by sitting or lying down.</li>
<ul><li>If you lie down, place your heels flat on the floor and bend your knees.</li></ul>
<li>Place one hand on your chest and the other on your belly.</li>
<li>Breathe in slowly through your nose. Focus on making your belly, side, and back expand, creating 360 degrees of pressure in your abdominal cavity, not your chest.</li>
<li>As you exhale, tighten your abdominal muscles. The hand on your chest should remain still. </li>
</ul>
<p>Practice this1-2x/day, and try breathing this way throughout the day holding different postures.</p>
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<h3>2. Lower back and hip myofascial release</h3>
<p>Myofascial release is a form of self-massage that you can do to loosen up tight muscles. Foam rollers are awesome tools if you have one, but you can use a tennis or lacrosse ball, too.</p>
<p>Simply place the object on your lower back or hip, and roll forward and backward gently. It might be painful at first, so start slow. </p>
<p>Roll out once or twice a day for a week, or until the pain starts to subside.</p>
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<h3>3. Pigeon stretch </h3>
<p>To perform:</p>
<ul>
<li>Start on the floor with your knees bent and your feet flat on the floor.</li>
<li>Bring your right ankle over your left knee. The outside of your shin and thigh should make contact with the floor.</li>
<li>Gently lean the torso forward.</li>
</ul>
<p>Hold for 30 seconds, then repeat on the other side.</p>
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<h3>4. Couch hip flexor stretch</h3>
<p>To perform:</p>
<ul>
<li>Place the pillow or mat on the floor in front of a couch or chair.</li>
<li>Start in a split stance, with your back leg behind your body and your back foot on the couch (think of the bottom of a <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-couch-split-squat/" rel="noreferrer">split squat</a>).</li>
<li>Your front leg should be at a 90-degree angle, like the bottom of a lunge.</li>
<li>From this position, gently pulse forward and feel the stretch in your hip.</li>
</ul>
<p>Do 30 seconds on one side, then switch.</p>
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<h3>5. Hip 90/90</h3>
<p>To perform:</p>
<ul>
<li>Start in a seated position with your lead leg in front of you, bent at 90 degrees.</li>
<li>Place your trail leg to the side, also at a 90 degree angle. Sit up as tall as you can to start.</li>
<li>Line your heels up so they’re in a straight line.</li>
<li>Now, lean forward. Think about bringing your belly button toward your front knee. Go slow.</li>
<li>You should feel your hips and and <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">glutes</a> stretch out.</li>
</ul>
<p>Do 30 seconds on one side, then switch.</p>
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<h3>6. Child's pose</h3>
<p>To perform:</p>
<ul>
<li>Start on your hands and knees.</li>
<li>Bring your arms out in front of you straight, and bring your torso down to the floor.</li>
<li>Push through the floor with your hands; you'll feel a stretch in your shoulders.</li>
</ul>
<p>Hold for 30 to 60 seconds, then rest.</p>
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<h3>7. Spiderman stretch</h3>
<p>To perform:</p>
<ul>
<li>Start in a push-up or the top of a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises/" rel="noreferrer">plank</a> position.</li>
<li>Bring your right foot up to your shoulder, placing your foot flat on the floor.</li>
<li>Feel the stretch on the inside of your thigh and groin area.</li>
</ul>
<p>Hold for 30 seconds on one side, then switch legs.</p>
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<h3>8. Deadbugs</h3>
<p>To perform:</p>
<ul>
<li>Start on all fours, with your hands under your shoulders and knees under the hips.</li>
<li>Raise your right arm and reach it forward.</li>
<li>As you bring this arm forward, kick the left leg back behind you.</li>
<li>Straighten both the arm and leg, and hold for one second.</li>
<li>Slowly (count to three in your head) bring the arm and leg back.</li>
</ul>
<p>Do 6 to 8 reps on each side, slow and controlled.</p>
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<h3>9. Kneeling planks</h3>
<p>To perform:</p>
<ul>
<li>Start in a tabletop position with your hands and knees on the floor.</li>
<li>Squeeze the glutes; bring the pelvis forward. You should be in a <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-a-hollow-hold" rel="noreferrer">hollow hold position</a>.</li>
<li>Walk your hands forward a few inches, and drop your elbows to the floor.</li>
<li>Hold this position; keep the body in one straight line—no hips sagging to the floor.</li>
</ul>
<p>Hold for 60 seconds or for as long as you can with good form.</p>
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<h3>10. Hollow holds</h3>
<p>To perform:</p>
<ul>
<li>Lie on your back with your arms stretched overhead.</li>
<li>Squeeze the legs together; point your toes.</li>
<li>Lift your legs off the floor slightly. At the same time, bring the shoulder blades off the floor (keep the arms stretched).</li>
<li>Keep your abs "glued"—don't let your rib cage flare out. You should feel your core working hard to maintain this position.</li>
</ul>
<p>Hold for 30 seconds or as long as you can with good form.</p>
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<h3>11. Kneeling side planks</h3>
<p>To perform:</p>
<ul>
<li>Start with your right elbow on the ground and your left hip stacked on top of your right (lying on your side).</li>
<li>Pushing your elbow into the floor, lift your hips up off the ground.</li>
<li>Like a normal plank, everything from your head to your knees should be in one straight line.</li>
</ul>
<p>Hold for 30 seconds or as long as you can with good form.</p>
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<h3>12. Shoulder taps in a plank</h3>
<p>To perform:</p>
<ul>
<li>Start in a high plank position: four points of contact with the floor (your feet and hands) and your body in a straight line.</li>
<li>Instead of holding one stationary position, bring your left hand off the ground to touch your right shoulder. Return it to the floor, then repeat on the other side.</li>
<li>Do this as fast as you can while maintaining good form—you can start with your feet wide for extra stability.*</li>
</ul>
<p>Complete 15 to 20 reps on each side.</p>
<p><i>*Be sure to perform your taps in a controlled fashion. Your hips shouldn't start swaying from side to side.</i></p>
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<h3>13. Glute bridges</h3>
<p>To perform:</p>
<ul>
<li>Lie on your back with your knees bent and your heels as close to your butt as you can get them; place the arms on the floor, palms facing the ceiling.</li>
<li>Press through your heels. Lift your hips as high as you can to the ceiling.</li>
<li>Pause the top for one second.</li>
<li>Slowly return to the ground, then repeat.</li>
</ul>
<p>Do 10 glute bridges, then rest. </p>
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<h3>14. Sit to stands</h3>
<p>To perform:</p>
<ul>
<li>Stand in front of your couch or a chair. Position your feet so they're shoulder-width apart.</li>
<li>Put your bodyweight in your heels; kick your butt back toward the chair, and allow your hips to bend. Your knees will follow.</li>
<li>Touch the couch or chair with your buttocks. </li>
<li>Pressing through your heels, sit back up to a stand (the position you started in).</li>
<li>Repeat.</li>
</ul>
<p>Do 10 to 15 sit to stands, then rest. You can do multiple sets in a workout.</p>
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<h3>15. Swimming </h3>
<p>Swimming is a good type of <a target="_blank" href="https://www.warriormade.com/content/exercise/best-low-impact-cardio-exercise-for-weight-loss/" rel="noreferrer">low-impact cardio</a> for SI joint pain. It will increase blood flow to your pelvis region, which can help loosen up the muscles surrounding the joint and promote healing.</p>
<p>If you don't have access to a pool, going for a walk is a good substitute.</p>
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<h3>16. Couch push-ups</h3>
<p>To perform:</p>
<ul>
<li>Face your couch; place your hands on it.</li>
<li>Get into a push-up position. Your hands should be shoulder-width apart. Keep everything in one straight line, like you would with a plank.</li>
<li>Bend your elbows, and lower your body to the couch.</li>
<li>When you've gone as far as you can, press back up.</li>
</ul>
<p>Perform as many good repetitions as you can. Ten is a good goal to aim for!</p>
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<h3>17. Drinking birds</h3>
<p>To perform:</p>
<ul>
<li>Stand with your feet shoulder-width apart; place your bodyweight in your heels.</li>
<li>Place your arms behind your head.</li>
<li>With a straight back, hinge forward at the hips. Press your butt to the wall behind you.</li>
<li>Go down as far as you can with a straight back—you may feel your hamstrings get tight. Pause here, then slowly, return to the starting position.</li>
</ul>
<p>Do sets of 5 or 10 at a time, then rest. Controlled reps are the way to go!</p>
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<h3>18. Jefferson curls</h3>
<p>To perform:</p>
<ul>
<li>Start in a standing position.</li>
<li>Tuck your chin to your chest and roll your spine forward, one vertebrae at a time (your back will round).</li>
<li>At the bottom, squeeze your glutes. </li>
<li>Slowly roll back up, one vertebrae at a time until you return to a standing position.</li>
</ul>
<p>Do 5 to 7 slow, controlled reps. Make this a <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional strength exercise</a> by holding a pillow or a set of keys.</p>
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<h3>19. Side lying hip circles</h3>
<p>To perform:</p>
<ul>
<li>Lie on your right side with your legs stacked on top of each other.</li>
<ul><li>Bend the right knee (the one making contact with the floor). Straighten the one on top.</li></ul>
<li>Gently lift your left, straight leg in the air—6 to 12 inches is good.</li>
<li>Initiating from the hip, slowly draw a circle with your left leg.</li>
</ul>
<p>Do 3 to 5 hip circles, then switch sides.</p>
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<h3>20. Frog deadlifts</h3>
<p>To perform:</p>
<ul>
<li>Stand with your feet slightly wider than shoulder-width apart. </li>
<ul><li>Point the toes at a 45-degree angle. </li>
<li>Make sure your bodyweight is in your heels.</li>
</ul>
<li>Place your arms inside your legs.</li>
<li>With a flat back, bend forward at the hips until you reach the floor (think about bending over to pick something heavy up with a straight spine).</li>
<ul><li>If you can't reach, go down as far as you can with good form.</li>
</ul>
<li>Driving through your heels and maintaining a flat back, return to a standing position.</li>
</ul>
<p>Do 10 reps on a three-second count to practice the form.</p>
</section>
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<section id="section5">
<h2>Sacroiliac joint pain wrap up</h2>
<p>Your SI, or sacroiliac joint, is located at the base of your spine attached to your hip bones. </p>
<p>Unfortunately, SI joint pain is quite common. One reason why is many people suffer from lower back pain, and about 1 in 3 people with lower back pain also have SI joint dysfunction.</p>
<p>Many things can cause SI joint pain—if you have a serious injury, you may need to see a doctor. But minor discomfort may disappear in just a few weeks if you improve your posture, stretch, and exercise.</p>
<p>If you're in the latter camp (your SI joint pain is minor), start by going for walks. If you can handle walking without making the pain worse, try the 21 exercises and stretches listed above.</p>
<p>(But start with diaphragmatic breathing and improving your posture—otherwise, they may not be as effective.)</p>
<p>Want more low-impact workouts you can do at home? See our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for more.</p>
</section>
</article>
