Introduction
Sacroiliac (SI) joint pain affects the joint connecting your spine to the pelvis. It can cause low back, buttock, and leg pain and is often triggered by trauma, pregnancy, prolonged sitting, or poor posture.
Physiotherapy is key for pain relief, improving stability, and restoring mobility.
1. Pelvic Tilts
Pelvic tilts strengthen the core and reduce SI joint stress.
How to do it:
- Lie on your back with knees bent, feet flat on the floor.
- Tighten your abdominal muscles and flatten your lower back against the floor.
- Hold 5 seconds, release, repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Pelvic Tilt Exercise for SI Joint Pain
2. Knee-to-Chest Stretch
Helps reduce lower back tension and improves SI joint mobility.
How to do it:
- Lie on your back with knees bent.
- Bring one knee toward your chest, hold 20–30 seconds.
- Switch legs and repeat 2–3 times per leg.
Source: Wikimedia Commons
Video Reference: Knee-to-Chest Stretch for SI Pain
3. Glute Bridge
Strengthens glutes and core to stabilize the SI joint.
How to do it:
- Lie on your back, knees bent, feet hip-width apart.
- Lift hips towards the ceiling, squeezing glutes at the top.
- Hold 2–3 seconds, lower slowly, repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Glute Bridge Exercise for SI Joint
Tips for Managing SI Joint Pain
- Avoid prolonged sitting and sudden twisting movements.
- Maintain a healthy core through regular physiotherapy exercises.
- Use supportive seating and consider SI belts if recommended by your physiotherapist.
- Apply ice or heat for symptom relief as needed.
Summary
Physiotherapy for SI joint pain focuses on strengthening, stabilizing, and improving mobility. With consistent exercise and proper guidance, you can reduce pain, restore function, and prevent future SI joint issues.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.