The sacroiliac (SI) joints sit where the base of your spine meets your pelvis, one on each side, just below the dimples of your lower back. They’re built for stability, transferring load between your spine and legs with only a few millimetres of movement. When that finely tuned system goes wrong — the joint moving too much or too little, or one side loading more than the other — you get a distinctive low, one-sided back pain, often spilling into the buttock, that’s worse when you stand on one leg, climb stairs, or roll over in bed. The encouraging part is that SI joint pain responds very well to the right exercise, because the fix is largely about restoring balanced support around the pelvis.
Key takeaway: SI joint pain usually comes from the joint being either too stiff or too loose, with imbalanced muscles around the pelvis. The most effective approach pairs gentle release (knee-to-chest, figure-four stretch) with stabilising strength (glute bridges, clams, deep-core work). Favour symmetrical, controlled movements and avoid loading the pelvis unevenly while it settles.
The most effective SI joint pain exercises combine gentle release with pelvic stabilisation. For release, try single and double knee-to-chest, a supine figure-four glute stretch, and slow pelvic tilts. For stability — the part that creates lasting relief — use glute bridges, clams, and deep-core activation to support the joint evenly. Avoid asymmetric, end-range loading while it’s irritable. Sophie Mercer, PMA-certified clinical Pilates instructor, built an 8-week SI Joint Pain protocol of 32 exercises that release and then stabilise the pelvis in a structured progression.
What are the best exercises for SI joint pain?
SI joint pain has two sides to its treatment, and you usually need both.
Gentle release eases an irritated, stiff joint:
Knee-to-chest, single then double, to gently mobilise the lower back and pelvis
Supine figure-four stretch — ankle crossed over the opposite knee, drawing the thigh toward you — to release the glutes and piriformis that often grip around an unhappy SI joint
Slow pelvic tilts to move the joint comfortably
Stabilising strength is what makes relief last:
Glute bridges to build the gluteal support the pelvis depends on
Clams to strengthen the deep hip muscles that hold the joint steady
Deep-core activation to create a stable, supportive cylinder around the pelvis
Most people over-focus on stretching and skip the stability work — which is exactly why the relief doesn’t stick.
How do you release the SI joint?
Gentle is the operative word. The release exercises above, done slowly and within a comfortable range, ease the joint without forcing it. What you’re aiming for is relief of tension, not a dramatic “crack” or end-range push. For a lot of people, the most effective “release” is indirect: once the muscles around the pelvis are strong and balanced, the joint stops getting repeatedly irritated, and the gripping and tightness settle on their own.
What should you avoid?
While the joint is irritable, steer away from anything that loads the pelvis unevenly or pushes it to its limits:
Deep lunges and wide-legged stretches that pull one side of the pelvis
Twisting under load
High-impact activity during a flare
Everyday asymmetric habits — standing on one leg to get dressed, repeatedly crossing the same leg, carrying a bag on one shoulder
Favour symmetrical, controlled movements that load both sides of the pelvis evenly. As stability improves, you can reintroduce more varied movement.
Why it hurts — and why stability is the answer
SI joint pain almost always traces back to a problem of support. Weak or imbalanced muscles around the pelvis, the ligament laxity of pregnancy, or asymmetric loading from posture and habit leave the joint either moving too much or compensating with stiffness. Either way, the joint gets irritated. That’s why stabilising the pelvis — building even, reliable muscular support around it — is the heart of lasting relief, and why a programme that controls and strengthens the whole region works better than chasing the pain with stretches.
How the SI Joint Pain protocol helps
Sophie’s 8-Week SI Joint Pain Program follows exactly this logic — gentle release first to calm the joint, then progressive pelvic stabilisation to support it for good — across 32 exercises in a structured sequence. Rather than guessing which stretch might help today, you follow a plan built to settle the joint and keep it settled.
This article is for informational purposes only and does not constitute medical advice. Low back and pelvic pain can have several causes; if your pain is severe, radiates down the leg, or doesn’t improve, please consult a physiotherapist or doctor before continuing.
Frequently Asked Questions
What are the best exercises for SI joint pain?
The most effective approach combines gentle release (knee-to-chest, figure-four glute stretch, gentle pelvic tilts) with stabilising strength work (glute bridges, clams, and deep-core activation). SI joint pain usually stems from the joint being either too stiff or too loose, so the goal is to restore balanced support around the pelvis rather than only stretching.
How do you release the SI joint?
Gentle mobility helps: single and double knee-to-chest, a supine figure-four stretch for the glutes and piriformis, and slow pelvic tilts to ease the joint through a comfortable range. Avoid forcing it. For many people, the lasting release comes from strengthening the muscles that stabilise the pelvis, which stops the joint being repeatedly irritated.
What exercises should you avoid with SI joint pain?
Avoid movements that load the pelvis asymmetrically or push the joint to end range — deep single-leg lunges, wide leg stretches, twisting under load, and high-impact activity during a flare. Standing on one leg to dress or repeatedly crossing your legs can also aggravate it. Favour symmetrical, controlled exercises while it settles.
Why does my SI joint hurt?
SI joint pain usually arises when the joint moves too much or too little, often due to weak or imbalanced muscles around the pelvis, pregnancy-related ligament laxity, or asymmetric loading from habits and posture. The pain is typically felt low and to one side of the back, sometimes into the buttock — and responds well to targeted stability work.
How to heal SI joint pain fast?
The fastest route through SI joint pain is to calm the joint and then stabilise it, rather than repeatedly stretching it. In the first days, ease off asymmetric loading, use gentle knee-to-chest and pelvic tilts for release, and keep moving with short, even walks. Then start glute bridges, clams and deep-core work within a week or so to give the pelvis reliable support. Most flares settle within a few weeks; if pain is severe or persists, see a physiotherapist.
What is the best position to sleep in with SI joint dysfunction?
The best sleeping position for SI joint pain is usually on your back with a pillow under the knees, which keeps the pelvis level and takes strain off the joint. If you prefer your side, lie on the less painful side with a firm pillow between your knees and ankles so the top hip cannot drop and twist the pelvis. Avoid sleeping on your stomach, and roll over by keeping your knees together and moving as one unit.
How to release sacral tension?
To release tension around the sacrum, use slow, gentle movements rather than forcing anything. Lie on your back and draw one knee, then both knees, toward the chest and hold for twenty to thirty seconds; follow with small pelvic tilts and a supine figure-four stretch to ease the glutes and piriformis that grip around the SI joint. Slow, deep breathing helps too. Lasting release comes from stabilising the pelvis with bridges and clams so the area stops tightening up.
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“I'd seen three different physios and none of them addressed the asymmetry. This program's self-assessment showed me exactly whe...” — Megan P., SI Joint Dysfunction · Stair climbing without pain (After 3 weeks)
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