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5 Simple SI Joint Stretches for Pain Relief and Improved Mobility

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Feb 21, 2023

SI joint stretches

The sacroiliac (SI) joint is located at the bottom of our spine where the pelvis and sacrum meet. It is a crucial joint that helps with weight-bearing, stability, and movement. However, when the SI joint becomes inflamed or misaligned, it can cause pain and discomfort in the lower back, hips, and legs.


Fortunately, there are simple SI joint stretches you can do to alleviate pain and improve mobility.


In this article, we will learn a bit about the SI joint and what to do to prevent pain. Also, we will discuss five simple SI joint stretches for pain relief and improved mobility. By incorporating these stretches into your daily routine, you can reduce inflammation and discomfort in your lower back and other affected areas.


What is your SI Joint?

Our SI joint is supported by different muscles and ligaments that help your body move energy from your legs to your body when you walk, run, or conduct any type of movement. These muscles and ligaments also absorb shock or tension generated from your lower body and reduce compression on your spine.


There are quite a couple of potential causes of SI joint pain. Some of the most common include:

  • Injury
  • Osteoarthritis
  • Extreme exercise
  • Ankylosing spondylitis
  • Physiological issues like biomechanic imbalances


SI joint pain can also stem from pregnancy because the female body produces more of a hormone called relaxin. This hormone allows your joints to become more elastic due to the expansion of the pelvis during childbirth.

Despite the fact that pregnancy is a very common cause of SI pain, the basis of the pain, within this context, originates from hypermobility, or “excessive motion.”

Therefore, stretching may not be the best remedy if you’ve just given birth.


SI joint stretches

SI joint stretches
1. Knee-to-chest stretch: Get down on your back with one knee bent aiming at your chest and the opposite leg flat on the ground. Slowly bring the bent knee closer to your chest and hold for 20-30 seconds. Repeat with the other leg. This stretch helps to release tension in the lower back and stretch the hips and glutes.


2. Trunk rotations help stretch the muscles located on the sides of your core. When performing this stretch, only twist as far as you can comfortably. Stop immediately if it hurts your lower back. Get on the ground with your feet flat on the floor and your arms outstretched in a T-position. Your knees should be together and pointed toward the ceiling. Keep your knees together and twist to one side as far as you comfortably can. Switch to the other side and perform 10 twists on each side.


3. Seated forward fold: Sit on the ground with your legs straight in front of you. Slowly fold forward, reaching towards your toes. Hold this stretch for about 20-30 seconds and then release. This stretch helps to release tension in the lower back and stretch the hamstrings.


SI joint stretches
4. Cobra pose: Lie on your stomach, legs stretched back with the tops of your feet on the floor. Spread your hands on the floor under your shoulders, elbows tucked into your body. Press the top of your foot, thighs, and hips into the floor, and lift your upper body off the floor. Hold for five seconds, then lower your body back down. Repeat to your desired comfort.


5. Child’s pose: This stretch helps to alleviate tension in the lower back, quads, and hips. Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Sink your hips back towards your heels and stretch your arms out in front of you. Hold this stretch for 20-30 seconds and practice deep breathing while in this position to expand and contract your back.


Sacroiliac joint pain exercises to avoid

Some activities and movements may actually exacerbate sacroiliac joint pain. If you are experiencing sacroiliitis, try to reduce or completely stop these exercises:

  • Sit-ups
  • Ab crunches
  • Golf
  • Tennis
  • Weightlifting
  • Football
  • Basketball
  • Biking for extended periods


All-around, any physical motion that demands you to twist and turn at your hips, requires physical contact, or lifting heavy weights/objects is something you should stop doing for a while to help heal your sacrum.


Besides SI joint stretches, what else can help?

In addition to consistent SI joint stretches, these habits can also help reduce or prevent your SI joint pain.

  • Decrease prolonged sitting. Sitting for long periods can cause tightness and stiffness in your back, which can aggravate SI joint pain. Every so often as you’re working, try to get up and move around and or perform SI joint stretches.
  • Strengthen your glutes. Research has found that strengthening the glutes may be helpful for people with continuous SI joint pain.



In conclusion, these simple SI joint stretches can help alleviate pain and improve mobility in your lower back and hips.

If your SI joint pain persists, it’s crucial to consult with a licensed medical professional to determine any underlying cause of your discomfort.








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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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