Exercises for SIJ Pain 


Sacroiliac Joint (SIJ) pain is a common and often misunderstood musculoskeletal condition that can significantly impact a person’s quality of life. The SIJ, located at the base of the spine, plays a crucial role in supporting the upper body and transmitting forces between the spine and the lower limbs. When this joint becomes painful, it can lead to discomfort, limited mobility, and reduced functionality. In this article, we will explore the causes, symptoms, diagnosis, and treatment options for SIJ pain.


Anatomy of the SIJ

The sacroiliac joint is located at the junction of the sacrum (the triangular bone at the base of the spine) and the ilium (part of the pelvis). It is a strong, weight-bearing joint that provides stability and allows for the transfer of forces between the spine and the lower limbs. The SIJ’s unique structure allows for limited movement, primarily designed for shock absorption and load distribution.

The good news is that, in many cases, SIJ pain can be managed and even alleviated through a carefully designed exercise program. This program is tailored to improve the stability, strength, and flexibility of the muscles and ligaments surrounding the SIJ. By addressing the root causes of your pain and discomfort, you can work towards regaining your quality of life and enjoying a more active and pain-free existence.

8 weeks of Exercise Program

Weeks 1-2: Gentle Mobility and Stretching



  1. Pelvic Tilts:
    • Lie on your back with knees bent and feet flat on the floor.
    • Gently tilt your pelvis backward, flattening your lower back against the floor.
    • Hold for a few seconds, then release.
    • Perform 10-15 repetitions.
  2. Child’s Pose:
    • Kneel on the floor with your knees hip-width apart.
    • Sit back onto your heels, reaching your arms forward on the floor.
    • Hold for 15-30 seconds and repeat 2-3 times.
  3. Cat-Cow Stretch:
    • Start on your hands and knees, with wrists under shoulders and knees under hips.
    • Inhale arching your back (Cow Pose), and then exhale rounding your back (Cat Pose).
    • Repeat 10-15 times.

Weeks 3-4: Core and Stability Exercises



  1. Pelvic Bridge:
    • Lie on your back with knees bent and feet flat on the floor.
    • Lift your hips off the floor, keeping your feet and shoulders on the ground.
    • Hold for a few seconds, then lower your hips.
    • Perform 10-15 repetitions.
  2. Clamshell Exercise:
    • Lie on your side with your legs bent at a 90-degree angle and your feet together.
    • Keeping your feet touching, lift your top knee as high as you can without moving your pelvis.
    • Lower your knee back down.
    • Perform 10-15 repetitions on each side.

Weeks 5-8: Strength and Stability



  1. Bird-Dog Exercise:
    • Begin on your hands and knees.
    • Extend your right arm forward and your left leg backward while keeping your core engaged.
    • Hold for a few seconds, then return to the starting position.
    • Perform 10-15 repetitions on each side.
  2. Side Plank:
    • Lie on your side with your elbow directly under your shoulder.
    • Lift your hips off the ground, creating a straight line from your head to your heels.
    • Hold for 20-30 seconds on each side.
  3. Wall Squats:
    • Stand with your back against a wall and feet shoulder-width apart.
    • Slowly slide down the wall into a squat position, keeping your knees over your ankles.
    • Hold for 10-15 seconds and return to the standing position.
    • Perform 10-15 repetitions.

Remember to progress at your own pace, and don’t push through pain. If you experience persistent or worsening SIJ pain, consult with your Physiotherapist for further evaluation and guidance.

Prepared by

Sherveena Kaur

Your Physio JB

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