Stability and strength: 6 physical therapy exercises for SI joint relief

If you’ve ever felt a sharp pain in your lower back or hips that makes it hard to move comfortably, your sacroiliac (SI) joint might be to blame. The SI joint connects the base of your spine to your pelvis and helps transfer weight between your upper and lower body. When it becomes irritated or misaligned, often from injury, pregnancy or repetitive strain, it can cause pain that radiates through the lower back, hips or even down the legs. SI joint issues are more common than many people may realize, but physical therapy can play a major role in relieving pain and improving stability. 

6 physical therapy exercises for SI joint relief

The goal of physical therapy for SI joint pain is simple: to teach the muscles around your pelvis and core how to better support and stabilize the joint. Here are a few accessible exercises your physical therapist may guide you through:

• Pelvic tilts

This gentle movement helps strengthen your lower abdominal muscles and realign your pelvis. Lying on your back with knees bent, tighten your core and flatten your lower back into the floor. Hold for a few moments; then relax. 

• Knee-to-chest stretches

This simple stretch loosens tight lower back and hip muscles that can contribute to SI joint discomfort. Bring one knee toward your chest, hold for several moments and then repeat with the other knee. 

• Glute bridges

Strengthening your glute muscles helps stabilize the SI joint and prevent excess movement. Lying on your back, lift your hips while squeezing your glutes; then slowly lower back down. 

• Clamshells

Lie on your side with knees bent and feet together. Keeping your feet touching, lift your knee like opening a clamshell. This exercise strengthens the hip and glute muscles that support your pelvis. 

• Hip flexor stretches

Tight hip flexors can pull on your pelvis and aggravate the SI joint. In a kneeling position on one knee, gently shift your weight forward until you feel a stretch in the front of your hip. Hold for several moments and repeat on the other side. 

• Core stabilization exercises

Engaging your deep core muscles, like with gentle planks or abdominal bracing, helps support your spine and pelvis, reducing stress on the SI joint during daily movement. 

These exercises can make a meaningful difference, but proper form is key. Working with a licensed professional helps ensure that each movement is done safely and effectively, especially if pain or stiffness is already present. 

Find your stability with REPAIR SI

At REPAIR SI, we specialize in helping people find long-term relief from SI joint pain through customized, evidence-based physical therapy. Our dedicated team of professionals takes a person-first approach, guiding you through safe exercises and treatments designed to restore comfort, stability and confidence in movement. Whether you’re looking to reduce pain, improve strength or regain flexibility, REPAIR SI is here to help you move and live less limitations. 

Contact our team today for more information or to schedule an initial appointment.