Suffering from sacroiliitis can be a challenging experience. It is affecting your daily life and hindering your ability to move comfortably. The sacroiliac joints, located at the base of the spine, connect the sacrum to the pelvis. They play a crucial role in supporting the upper body. When these joints become inflamed or dysfunctional, it can lead to discomfort and limited mobility. However, the good news is that targeted exercises help to ease sacroiliac pain and enhance flexibility.

This article explores the critical sacroiliac pain exercises that can provide much-needed relief. These exercises are carefully selected. They help to address the specific muscles and movements associated with the sacroiliac joints. It doesn’t matter whether you are experiencing chronic discomfort or seeking preventive measures. Incorporate these exercises into your routine. So, you will improve flexibility, reduce pain, and improve quality of life. Let’s delve into the six best exercises tailored to target sacroiliac joint pain and pave the way to a more comfortable and active lifestyle.

Exercises for Sacroiliac Instability

Such movements can be a source of persistent discomfort.Sacroiliac instability challenges the stability of the pelvic region and impacts daily activities. Targeted exercises play a pivotal role in managing and alleviating sacroiliac instability. This section delves into a curated selection of exercises. They aim to address the underlying issues associated with such dysfunction. Incorporate this exercise for sacroiliac instability into a routine. It can contribute significantly to managing sacroiliac instability, fostering strength, flexibility, and ultimately. Such exercises lead to a more stable pelvic foundation.

Bridging and laying exercises for SI instability

Pelvic Tilts

They are a fundamental and practical exercise in sacroiliac stability. This simple yet impactful movement targets the muscles around the sacroiliac joints. It promotes enhanced support and balance in the pelvic region. It doesn’t matter whether you are dealing with sacroiliac joint pain or seeking preventive measures. Incorporating pelvic tilts into your exercise routine can be a game-changer.

How to Perform Pelvic Tilts:

  1. Starting Position: Lie on your back with your knees bent and feet flat on the floor. Ensure that your arms are resting comfortably at your sides.
  2. Engage Your Core: Inhale deeply, and as you exhale, gently engage your abdominal muscles. This action establishes a connection with the core, a critical factor in sacroiliac stability.
  3. Tilt Your Pelvis: Slowly tilt your pelvis upward, lifting your lower back slightly off the floor. Focus on using your abdominal muscles to start this movement.
  4. Hold the Position: Maintain the tilted position for a few seconds, feeling the engagement in your core and the stretch in your lower back.
  5. Return to Neutral: Inhale as you lower your back to the starting position. Ensure a controlled and deliberate movement.
  6. Repeat: Perform several repetitions. Gradually increasing the number as your strength and comfort level improve.

Incorporate such SI joint exercises into your daily routine. It’ll help to build a strong foundation for sacroiliac stability, fostering a healthier and more resilient lower back. Always consult a healthcare professional before starting a new exercise regimen. It is especially vital if you have existing health conditions or concerns.

Bridge Pose

Setu Bandhasana, in yoga, is a powerful sacroiliac joint stabilization exercise. It targets the glutes, lower back, and pelvic muscles, making it a valuable addition to your routine for sacroiliac stability. This pose not only helps build strength but also improves flexibility in the spine. It fosters overall support for the sacroiliac joints.

How to Perform Bridge Pose:

  1. Starting Position: Lie on your back with your knees bent and feet hip-width apart. Place your arms alongside your body with palms facing down.
  2. Foot Placement: Ensure your feet are parallel and close to your hips.
  3. Engage Core Muscles: Inhale deeply and, as you exhale, engage your core muscles. Press your feet into the floor, lifting your hips towards the ceiling.
  4. Lift Hips: Continue lifting your hips until your thighs parallel the floor. Your body should form a straight line from your shoulders to your knees.
  5. Shoulder Alignment: Roll your shoulders underneath you, interlocking your hands or keeping them flat on the mat. This action provides additional support to the lower back.
  6. Hold the Pose: Stay in this position for 20-30 seconds, breathing deeply and maintaining a steady gaze.
  7. Release: Exhale as you gently release your hands and lower your spine to the mat, one vertebra at a time.
  8. Rest: Take a moment to rest before repeating the Pose or moving on to the next SI joint exercise.

Incorporate such poses into your exercise routine to fortify the muscles around the sacroiliac joints. It fosters stability and resilience in the pelvic region. 

Sacroiliac Joint Strengthening Exercises

Addressing sacroiliac joint strength is paramount for managing discomfort and enhancing overall stability. These targeted exercises focus on fortifying the muscles surrounding the sacroiliac joints. They are promoting resilience and reducing the risk of pain. It doesn’t matter whether dealing with sacroiliac issues or aiming to prevent them. Incorporating these sacroiliac pain exercises into your routine can be a proactive step. It is towards improved joint health.

Cat-cow poses for SI joint strength

Cat-Cow Stretch

It stands out as a dynamic and beneficial practice. This yoga-inspired movement improves spinal flexibility. Also, it actively engages the muscles around the sacroiliac joints. It contributes to overall stability and strength in the pelvic region.

How to Perform Cat-Cow Stretch:

  1. Starting Position: Begin on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees align with your hips.
  2. Cow Pose (Extension): Inhale deeply as you arch your back, dropping your belly towards the mat. Lift your head and tailbone towards the ceiling. This is the “Cow” phase.
  3. Cat Pose (Flexion): Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine. This is the “Cat” phase.
  4. Flow Between Poses: Flow between the Cow and Cat poses in a rhythmic motion, syncing your breath with each movement.
  5. Repeat: Perform the stretch for 1-2 minutes. Gradually increase the duration as you become more comfortable with the movement.

Incorporate the Cat-Cow Stretch into your routine, one of the best sacroiliac joint strengthening exercises. It fosters flexibility and actively contributes to the strength of the sacroiliac joints.

Leg Raises

Leg raises are a versatile exercise crucial in relieving pain. The SI joints are prone to discomfort when they become dysfunctional, impacting daily activities.

How to Perform Leg Raises:

  1. Starting Position: Lie on your back with your legs straight and arms resting at your sides.
  2. Engage Core Muscles: Inhale deeply, and as you exhale, engage your core muscles by pressing your lower back into the mat.
  3. Lift Legs: Slowly raise your legs off the ground, keeping them straight. Aim for a controlled movement without straining your lower back.
  4. Hold at the Top: Pause momentarily when your legs are at a 45-degree angle or a comfortable height.
  5. Lower Legs: Inhale as you gently lower your legs, maintaining control and avoiding sudden movements.
  6. Repeat: Perform several repetitions, gradually increasing the number as your strength improves.

Incorporating leg raises into your routine. They can be a valuable component of a holistic approach to addressing SI joint dysfunction.

SI Joint Exercises for Daily Routine

Maintaining optimal spine health and strength is a cornerstone of overall well-being. For many, the sacroiliac joints play a pivotal role in this equilibrium. This section focuses on targeted exercises to nurture spine health. All of them are very useful. Such practices provide effective pain relief for those grappling with SI joint discomfort. Incorporate these exercises into your daily routine. It can foster resilience in the SI joints, contributing to a more pain-free and agile existence.

Child's pose and knee hug SI Joint exercises

Child’s Pose

In yoga, Balasana stands out as a refreshing sanctuary for promoting spinal strength and offering many benefits. This gentle stretch can seamlessly integrate into your routine. It provides moments of relaxation and relief. In nurturing the spine, Child’s Pose boasts:

  • Lower Back Stretch: Eases tension and tightness in the lower back.
  • Sacroiliac Joint Relief: Alleviates stress on the sacroiliac joints.
  • Hip Flexor Release: Encourages flexibility and mobility in the hips.
  • Shoulder and Neck Relaxation: Relieves tension in the shoulders and neck.
  • Mindful Breathing: Facilitates a sense of calm through focused, mindful breathing.

Incorporate Child’s Pose to enhance your overall well-being and to improve spinal health.

Knee-to-Chest Stretch

This therapeutic exercise offers relief and flexibility benefits. This gentle stretch targets the lower back, buttocks, and hips, making it a valuable addition to your routine. Incorporate this stretch into your regimen to:

  • Ease tension in the lower back.
  • Reduce pressure on the sacroiliac joints.
  • Enhance flexibility in the hip muscles.
  • Improve circulation in the lower body.
  • Alleviate discomfort associated with sciatica.

You are bringing your knees towards your chest in a controlled manner. It promotes relaxation and contributes to a more comfortable, pain-free experience.


Incorporate targeted sacroiliac pain exercises into your routine. It is a proactive step toward a healthier, more resilient lower back. Focus on strengthening and stabilizing the pelvic region. These exercises offer relief and promote overall well-being. However, preventive measures are equally crucial. Take charge of your spine health by maintaining an active lifestyle and seeking medical guidance. In case of accidents or persistent discomfort, consult with healthcare professionals. Focus on your well-being, commit to these exercises, and cultivate a foundation of strength and flexibility. It will help you to support pain relief and an active lifestyle.


What are the best exercises for sacroiliac pain relief?

Engage in exercises like pelvic tilts, bridge poses, and knee-to-chest stretches. They target and alleviate sacroiliac pain effectively.

Can exercises help with sacroiliac instability?

Yes, targeted exercises, including pelvic tilts, bridge poses, and leg raises, can aid in strengthening muscles. They improve stability for sacroiliac joint issues.

How often should I perform sacroiliac joint strengthening exercises?

Perform sacroiliac joint strengthening exercises 2-3 times weekly. It allows for adequate recovery between sessions.

Are there any risks associated with sacroiliac joint stabilization exercises?

While generally safe, consult with a healthcare professional. It’ll help to ensure these exercises suit your specific health condition.

What are some simple SI joint exercises for beginners?

They can start with pelvic tilts, knee-to-chest stretches, and gentle cat-cow stretches.