The 8-Week Pilates Program for SI Joint Pain
Stop the deep, one-sided ache that nobody else can see. Targeted exercises designed by Sophie Mercer, a clinical Pilates instructor with 4,000+ hours of teaching experience, to stabilise your sacroiliac joint, correct pelvic asymmetry, and restore confident, pain-free movement.
SI Joint Pain Has Made You Distrust Your Own Body
If you're dealing with SI joint pain, you know it's one of the most frustrating conditions to explain — a deep, nagging ache that doesn't show up on most scans and that many practitioners dismiss or misdiagnose.
A deep, one-sided ache at the base of your spine that flares with the simplest movements — standing up, rolling over, walking
Climbing stairs or standing on one leg triggers sharp pain that makes you clutch the railing
Physios and doctors can't seem to agree on what's wrong — you've been told it's your back, your hip, even 'just stress'
Your pelvis feels 'off' — like one side is higher, tighter, or stuck — and no amount of stretching fixes it
Postpartum changes left your pelvis feeling unstable, and traditional core exercises feel wrong or make it worse
You've stopped trusting your body because the pain is unpredictable — fine one moment, debilitating the next
Six Targeted Approaches to Lasting Relief
Pelvic Symmetry Restoration
Specific exercises to identify and correct the asymmetric muscle patterns that keep pulling your SI joint out of alignment.
Deep Stabiliser Activation
Targeted work on the muscles that directly stabilise the sacroiliac joint — pelvic floor, deep gluteals, and transverse abdominis.
Single-Leg Confidence
Progressive single-leg loading that rebuilds your ability to stand, climb stairs, and walk without pain or guarding.
Postpartum-Safe Progressions
Every exercise includes postpartum modifications, recognising that hormonal and structural changes require a different approach.
Flare-Up Management Protocol
A dedicated routine for acute SI joint flare-ups so you know exactly what to do when pain spikes without making it worse.
Movement Pattern Retraining
Learn to sit, stand, bend, and lift in ways that protect your SI joint instead of repeatedly aggravating it.
The Mercer Biomechanical Framework
This isn't a random collection of exercises. Every protocol is built on a proprietary biomechanical model developed across 4,000+ hours of clinical Pilates practice.
Symmetry
Identify and correct the left-right imbalances driving your SI joint pain through targeted assessment and symmetrical activation work.
Stabilisation
Rebuild the deep stabilising system — inner glutes, pelvic floor, transverse abdominis — to lock your SI joint in its optimal position.
Integration
Progressive single-leg and asymmetric loading through functional movement patterns that restore confidence and prevent recurrence.
Your Complete Recovery Toolkit
- Complete 8-week progressive SI joint stabilisation program
- 32 exercises with detailed instructions and photo demonstrations
- Pelvic symmetry self-assessment and correction protocol
- Weekly progression milestones to track your recovery
- Postpartum modification guide for every exercise
- Printable workout logs for every week
- BONUS: Acute flare-up management routine
- BONUS: Daily movement guide — how to sit, stand, and bend safely
Inside the Protocol
A structured, clinical-grade document — not a random collection of exercises. Here's what's waiting for you inside.
38 pages of structured, clinical-grade programming. Get instant access →
Sophie Mercer
Clinical Pilates Instructor
I don't believe in generic programs. Every condition has specific needs, and every person deserves programming that respects that.
Sophie has spent over 15 years working one-on-one with clients dealing with chronic pain, post-surgical recovery, and movement dysfunction. With more than 4,000 hours of hands-on teaching, she has developed a deep understanding of how the body compensates, adapts, and recovers. Every Pilates Protocols program is built from this clinical experience: real progressions that work, tested across hundreds of real clients.
Certifications
Specialisations
Progressive, Not Random
Every week builds on the last. No guesswork, no random exercises — structured recovery.
Clinically Informed
Programs designed from real teaching experience with real conditions, not textbook theory.
Built for Real People
Modifications for every level. You start where you are, not where someone else thinks you should be.
What Clients Are Saying
Random YouTube Videos vs. A Real Program
Without This Program
- Generic stretching that often makes SI joint pain worse
- No understanding of which side is the problem
- Temporary relief that disappears within hours
- Avoiding stairs, single-leg activities, and exercise entirely
- Spending £80–150 per physio session indefinitely
- Conflicting advice from different practitioners
With Pilates Protocols
- 8-week structured progression, week by week
- Self-assessment that identifies your specific imbalance
- Addresses root causes — asymmetry and instability
- Getting stronger, more stable, more confident
- One-time $37 investment, keep forever
- Clear guidance with postpartum modifications included
Your Investment in Lasting Relief
84% of successful students This daily printable checklist ensures you maintain symmetry and catch early warning signs before a flare-up hits. Normally $29, yours for just $14 today.
30-Day Money-Back Guarantee
I'm so confident this program will help you that I offer a full 30-day, no-questions-asked guarantee. Try the entire first month. Follow the exercises, track your progress. If you don't feel meaningfully better — if your SI joint isn't more stable and your pain hasn't reduced — email us for a complete refund. No forms. No hassle.
No hoops to jump through. No forms to fill out. Just email us and you'll get a full refund within 48 hours.
Got Questions? We've Got Answers
Is this safe if my SI joint feels unstable?
Yes — this program is specifically designed for SI joint instability. Phase 1 focuses on gentle stabilisation exercises that won't provoke your joint. Every exercise has been selected to support and stabilise, never to force range of motion. If you're under active medical care, we recommend sharing this program with your healthcare provider.
What if I'm a complete beginner to Pilates?
This program is designed for all levels, including complete beginners. Week 1 starts with gentle, foundational movements that require no prior Pilates experience. Every exercise includes detailed instructions and photos, plus easier modifications.
Is this suitable for postpartum recovery?
Absolutely. SI joint dysfunction is extremely common postpartum due to hormonal changes and the physical demands of pregnancy. Every exercise includes postpartum-specific modifications, and the program avoids movements that are contraindicated during early postpartum recovery.
How quickly will I feel relief?
Many people report reduced pain within the first two weeks as the symmetry work begins to take effect. Lasting stability typically comes by weeks 4–6 as the deep stabilisers strengthen. Everyone is different, but the structured progression ensures you're moving in the right direction.
Should I stretch my SI joint?
This is one of the most common mistakes people make. Stretching an already unstable joint often makes SI pain worse. This program focuses on stability and symmetry — not flexibility — which is why it works where other approaches have failed.
What if it doesn't work for me?
We offer a full 30-day money-back guarantee, no questions asked. Try the first month of the program. If you don't feel it's helping, email us for a complete refund. Fewer than 3% of buyers have ever requested one.
Stop Living Around Your SI Joint Pain
You don't have to keep guarding every movement, avoiding stairs, and wondering why nobody can fix this. This program gives you a clear, evidence-informed path to stability — the same approach that has helped hundreds of people regain control of their pelvis and their lives.
Get Instant Access — $37