SI joint pain exercises at home
Sacroiliac (SI) joint pain is felt low in the back, just beside the dimples above the buttocks, sometimes spreading into the buttock.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious lower back and pelvis pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Pregnancy and the months after
- Uneven loading such as lots of single-leg sport
- Weak glutes and core
Gentle exercises people often use
- Glute bridge3 × 12
Hips up with both feet down, squeeze for 2 seconds.
- Bird dog3 × 8 each side
On hands and knees, reach one arm and the opposite leg out, keeping your back still.
- Side plank (knees)3 × 20s each side
On your side on your elbow and knees, lift your hips into a straight line.
- Clamshell3 × 15 each side
Lying on your side, open your top knee without rolling back.
Keep movement regular and avoid long periods in one position. Strength in the glutes and trunk usually helps over 4 to 8 weeks.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Numbness around the groin or buttocks, or bladder or bowel changes
- Pain with fever
- Pain after a fall, crash or sudden injury, or you can't put weight on it
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help si joint pain?
Common options include glute bridge, bird dog, side plank (knees), clamshell. Your physiotherapist can tell you which suit you and how hard to push.
Should si joint pain exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Keep movement regular and avoid long periods in one position. Strength in the glutes and trunk usually helps over 4 to 8 weeks. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.