AT HOME  RECOVERY TIPS

Chris Freytag, CPT 

SI JOINT PAIN EXERCISES 

WHAT IS THE SI JOINT? 

The sacroiliac joint, or SI joint, is located in the pelvis linking the iliac bone to the sacrum.  It’s primary purpose is to absorb shock from movement, support the spine and distribute weight across the pelvis.

SI JOINT PAIN SYMPTOMS: 

✔️  Lower Back Pain  ✔️  Hip Pain   ✔️ Groin Pain  ✔️ Pelvis Stiffness  ✔️ Radiating pain into thighs and upper legs 

TREATMENT FOR SACROILIAC JOINT PAIN RELIEF 

Most recommendations for SI joint pain treatment, include rest, heat & ice, chiropractic care, and anti-inflammatory medication! 

TREATMENT FOR SACROILIAC JOINT PAIN RELIEF 

In order to try to alleviate SI joint pain more quickly and keep it at bay once it starts to heal, including specific exercises into your daily life can prove very beneficial.

SI JOINT PAIN EXERCISES 

BIRD DOG 

1

BIRD DOG 

1

Kneel on all 4's and reach one arm and opposite leg back, keeping a neutral spine. Switch to do both sides! 

GLUTE BRIDGE 

2

Lie on the back with knees over the heels. Squeeze and lift the hips off the floor by engaging the glutes. Hold at the top and return to starting position. 

FIGURE 4 

3

Take one leg and cross ankle over opposite thigh. Form this “figure 4” position. 

FIGURE 4 

3

SIDE VIEW:  Lift the chest up tall and breathe while sitting deeper into the chest.

SINGLE KNEE TO CHEST 

4

Draw one knee into the chest and grab on with both hands. Keep pressing the opposite leg long and straight. Inhale & exhale as you hold the stretch. 

DOUBLE  KNEE TO CHEST

5

Lie on your back and draw both knees to your chest. Hold for approx. 10 - 15 seconds. 

GENTLE SUPINE TWIST

6

Draw one knee into the chest. Using the opposite hand draw the bent knee across the body (trying to keep shoulders on the mat). 

MODIFIED CORKSCREW STRETCH

7

This stretch is relatively gentle but effective for the SI joint as well as the low back!

FIND OUT MORE ABOUT THE SI (SACROILIAC) JOINT AND MORE EXERCISES TO HELP WITH THE PAIN 

FOLLOW ALONG FOR MORE PAIN AND RECOVERY BLOGS!