Sacroiliac Joint Stretches and Exercises That Can Relieve Lower Back Pain

If you’ve ever experienced sharp or aching pain at the base of your spine, around your hips, or down into your thighs, your sacroiliac (SI) joints could be to blame. These small but powerful joints connect the base of your spine to your pelvis and when they become inflamed, misaligned, or overused, they can seriously impact your daily life.

The good news: with a regular routine of gentle, targeted stretches and strengthening exercises, you can relieve pain and improve stability in your SI joints.

Here’s how to get started and what to watch for as you move.

What Is SI Joint Pain?

The sacroiliac joints are located where your sacrum (tailbone) meets your iliac bones (pelvis). Pain in this area can be dull and achy or sharp and stabbing, and it may radiate to your groin, lower back, hips, buttocks, or thighs.

SI joint dysfunction can result from:

• Pregnancy

• Injury or trauma

• Arthritis

• Poor posture

• Aging or degenerative conditions

• Prolonged sitting or repetitive motion

11 Stretches and Exercises for SI Joint Relief

1. Pelvic Tilt for Core Engagement

Activates the deep abdominal muscles that support your spine.

How to do it:
Lie on your back with knees bent and feet flat. Press your lower back into the floor and tilt your pelvis upward while tightening your abs. Hold for 5 seconds, then release. Repeat 10+ times.

Progression: Add alternating marches by lifting one foot at a time during the pelvic tilt.

2. One Knee to Chest Stretch

Gently opens the lower back and hip.

How to do it:
Lie on your back, knees bent. Pull one knee toward your chest and hold for 2–3 seconds, then lower it. Repeat with the other leg, staying within a pain-free range.

3. Double Knee to Chest Stretch

Increases flexibility in the lower spine and hips.

How to do it:
Bring one knee to your chest, then the other. Gently hug both knees and hold for 2–3 seconds. Lower one leg at a time to avoid straining your core.

4. Inner Thigh Squeeze

Strengthens the adductor muscles, which may help reset joint alignment.

How to do it:
Place a soft ball or rolled towel between your knees. Gently squeeze for 5 seconds, then relax. Do 3–5 reps.

5. Outer Hip Stretch (Figure Four)

Relieves tension in the glutes and outer hips.

How to do it:
Lie on your back. Cross one ankle over the opposite knee. Grasp under the supporting thigh and gently lift. Hold for a few seconds, then switch sides.

6. Supine Spinal Twist

Improves spinal mobility and gently stretches the lower back.

How to do it:
Lie on your back with knees bent. Drop both knees to one side while keeping shoulders flat. Hold for a few seconds, then repeat on the other side. Use pillows under your knees for support if needed.

7. Side-Lying Quadriceps Stretch

Releases tension in the front of the thighs.

How to do it:
Lie on your side. Bend your top leg behind you and grasp the ankle (or use a strap). Pull your heel toward your glutes. Hold briefly, then switch sides. Skip this if it causes pain.

8. Bridge Pose for Glutes and Abs

Strengthens the core, hips, and glutes, which stabilize the SI joint.

How to do it:
Lie on your back with knees bent. Squeeze your glutes and slowly lift your hips. Hold for 5 seconds, then lower. Repeat 8–10 times.

9. Cat-Cow Stretch

Improves spine flexibility and eases back stiffness.

How to do it:
On hands and knees, inhale as you arch your back and look up (cow). Exhale as you round your spine and tuck your chin (cat). Repeat 8–10 times, moving slowly and gently.

10. Triangle Pose

A standing stretch that strengthens the hips, thighs, and core.

How to do it:
Stand with legs wide. Reach one arm up and bend at the waist, reaching the opposite arm toward your shin or ankle. Rise back up and repeat on the other side. Avoid locking your knees.

11. Low-Impact Aerobic Activity

Supports circulation and joint health without strain.

Gentle options include:

• Walking (start with 10–15 minutes)

• Water aerobics or swimming

• Stationary cycling at low resistance

• Tai chi for balance and controlled movement

Aim for 150 minutes per week, or about 30 minutes a day, five times a week as recommended by the American Heart Association.

Know the Symptoms of SI Joint Injury

In addition to localized pain, SI joint dysfunction may also cause:

• Tingling or numbness in the legs

• Leg weakness or instability

• Trouble standing up from sitting

• Pain that worsens with prolonged sitting

• Difficulty sleeping due to discomfort

Who’s Most at Risk?

You may be more likely to experience SI joint issues if you:

• Are female or over age 45

• Are pregnant or postpartum

• Have a sedentary job

• Are overweight

• Perform frequent lifting or bending

When to Talk to Your Doctor

SI joint stretches and exercises can be helpful but they’re not a cure-all. See a healthcare provider if you:

• Can’t do these exercises without pain

• Feel worse after 1–2 weeks

• Have new or worsening symptoms

• Notice tingling, numbness, or weakness in one or both legs

• Can’t improve your range of motion with exercise

Common Medical Treatments

If your SI joint pain doesn’t respond to at-home care, treatments may include:

• Physical therapy

• Anti-inflammatory medications

• Back braces

• Corticosteroid injections

• Radiofrequency ablation

• Sacroiliac joint fusion surgery (for severe cases)

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