6 Best Sacroiliac Joint Pain Exercises, and 5 to Avoid

Jan 4, 2021


Welcome to Regency Square Care Center, your trusted source for geriatric and aging care. In this article, we will explore the 6 best exercises for sacroiliac joint pain relief and discuss 5 exercises you should avoid. Our goal is to provide you with comprehensive information to help you alleviate discomfort and improve your quality of life.

Understanding Sacroiliac Joint Pain

The sacroiliac (SI) joint is located in the pelvis, connecting the sacrum and the ilium bones. It plays a crucial role in absorbing shock and providing stability to the spine. However, when the SI joint becomes inflamed or damaged, it can lead to sacroiliac joint pain.

Sacroiliac joint pain is often characterized by lower back pain that radiates down to the buttocks and thighs. It can be caused by various factors such as pregnancy, injury, arthritis, or repetitive motions. If you are experiencing sacroiliac joint pain, it is important to consult with a healthcare professional for a proper diagnosis and treatment plan.

The 6 Best Sacroiliac Joint Pain Exercises

1. Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, tightening your abdominal muscles. Hold for a few seconds and release. Repeat this exercise several times to strengthen your core and improve SI joint stability.

2. Bridging: Start in the same position as the pelvic tilt exercise. Engage your glutes and lift your hips off the ground, creating a bridge with your body. Hold for a few seconds and lower back down. This exercise targets the muscles around the SI joint, promoting strength and stability.

3. Clamshell: Lie on your side with legs bent and stacked. Keep your feet together and lift your top knee, opening your legs like a clamshell. Lower back down and repeat. The clamshell exercise helps activate the muscles responsible for SI joint movement and promotes flexibility.

4. Bird Dog: Start on all fours with your hands directly under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Hold for a few seconds and alternate sides. This exercise improves the coordination and balance of the muscles surrounding the SI joint.

5. Modified Cobra: Lie on your stomach with your palms facing down near your shoulders. Slowly lift your upper body, keeping your pelvis on the ground. Hold for a few seconds and lower back down. The modified cobra exercise helps strengthen the muscles of the lower back, providing support to the SI joint.

6. Seated Forward Bend: Sit on the edge of a chair with your feet flat on the floor. Slowly bend forward from your hips, reaching towards your feet. Hold for a few seconds and return to an upright position. This exercise promotes flexibility in the lower back and can help relieve SI joint pain.

Exercises to Avoid

While it is important to engage in exercises that promote sacroiliac joint health, there are also exercises that may exacerbate pain and should be avoided:

  • Heavy Weightlifting: Lifting heavy weights can put excessive strain on the SI joint, leading to further pain and discomfort.
  • Deep Squats: Deep squats can place excessive stress on the SI joint, potentially aggravating existing pain.
  • High-Impact Activities: Activities such as running or jumping can cause jarring movements that may worsen sacroiliac joint pain.
  • Twisting Movements: Twisting movements, particularly those involving the lower back, can place strain on the SI joint and worsen pain.
  • Excessive Sitting: Prolonged sitting can contribute to muscle imbalances and stiffness, which can increase SI joint pain.

Regency Square Care Center: Your Partner in Geriatric and Aging Care

Regency Square Care Center is dedicated to providing exceptional care for individuals experiencing geriatric and aging issues, including sacroiliac joint pain. Our team of experienced professionals understands the unique challenges older adults face and strives to enhance their well-being.

We offer a comprehensive range of services, including physical therapy, pain management, and personalized exercise programs tailored to individual needs. Our goal is to improve quality of life, reduce pain, and increase mobility for our patients.

If you or a loved one is seeking relief from sacroiliac joint pain, do not hesitate to contact Regency Square Care Center. Our compassionate and knowledgeable team is ready to assist you on your journey to wellness.


By incorporating the 6 best sacroiliac joint pain exercises into your routine and avoiding exercises that may worsen your condition, you can take positive steps toward finding relief and improving your overall quality of life. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions or concerns.

At Regency Square Care Center, we are committed to supporting your health and providing the guidance and care you need. Contact us today to learn more about our geriatric and aging care services.

Aircall Contact
Thanks for sharing these helpful tips! 🙌 I'll definitely try these exercises to ease my joint pain.
Nov 8, 2023
Craig Fahan
Great tips!
Oct 6, 2023