Top Exercises For SI Joint Pain

Why do my SI’s hurt?

The sacroiliac (SI) joints are where your two hip bones meet your sacrum or tailbone region. It is a very strong joint structure with thick ligaments that support it. Due to this solid structure it is not able to move very much (2-3mm) except in the case of a traumatic injury or pregnancy. Usually if there is SI joint pain it is due to one SI being very stiff and the other being unstable.

What causes SI joint pain?

• Serious trauma

• Arthritis

• Obesity

• Pregnancy

• Repetitive stress

What are the symptoms of SI joint pain?

Pain in the SI joints can be localized but it can also be felt in other areas as referral pain depending on the individual case. The areas where people commonly feel pain include:

• Lower back just above the buttocks, sometimes in a band, sometimes on one side

• Buttock pain

• Hip pain

• Inner thigh pain

• Sciatica type symptoms

• Pain could be dull and achy but sometimes sharp specifically with certain movements

How to fix SI joint pain?

Most often, SI joints become painful due to instability (often in one side more than the other). As such, the appropriate fix for SI joint pain is first, correctly identify the diagnosis and address alignment/symmetry issues in biomechanics and muscle activation. This requires seeking the help of a manual therapist. Once these issues are identified and corrected for, the following exercises can be very helpful: