4 Sacroiliac Joint Stretches That Can Relieve Low Back Pain

IF YOU’RE STRUGGLING with low back pain, the issue might just be in your SI joint.

The joint connects your pelvis and low back, and while it’s typically very stable, any level of dysfunction can lead to that nagging low back pain. If this discomfort is dragging you down in the gym—or just in your everyday life—you may need a little help mobilizing this joint.

Cameron Yuen, DPT, CSCS, of Bespoke Treatments in New York City, takes us through a stretch and exercise routine that will not only mobilize the joint, but train its stability so it can function properly. That can help to relieve your discomfort and help you get moving better.

What Is Your SI Joint?

Your SI joint, or sacroiliac joint, connects your sacrum (otherwise known as the tailbone) and your illiac, the bone of the topside of your pelvis. Technically, there’s two of these joints—one on either side of your spine. Most of the weight of your upper body sits on these joints when you’re standing.

What Does Your SI Joint Do?

This connection point is most important for load transfer from the legs, to the spine, and eventually into the core.

The joint moves just enough to help transfer power, but remains relatively stable most of the time. Because of this, the SI joint plays just as much of a roll in simple movements like walking as it does in big power movements, like jumping, in sports.

Who Can Benefit From These Exercises?

The SI joint is prone to dysfunction from a number of causes. Repetitive movements like running, jumping, or even walking can put some extra pressure on the area and cause problems. Any kind of trauma, such as pelvic or low back injuries, can also attribute to dysfunction if not properly addressed.

If any of these sound familiar, you may gain some relief from this routine. Low back pain can be caused by a number of joints in the lumbar spine, but these exercises will address all of those, not just the SI. So, try these out to get some relief.

If any of these exacerbate the pain you’re experiencing, stop and see a physical therapist or a doctor for a more in depth evaluation.

4 Best Exercises for Your SI Joint

Lumbar Roll

This stretch will mobilize nearly everything surrounding the SI joint, including the glutes, joint connective tissues, and some of the deeper hip rotators that connect to the iliac bone. When these muscles and tissues are stiff, the area surrounding it can become very tight. This can cause other muscles to compensate, says Yuen.

This movement will stretch out those muscles to regain some movement.

How to Do It:

• Lie down on the ground with your arms out at shoulder height.
• Bend the leg experiencing the pain up to where there is a 90 degree angle both at the hip and the knee.
• Bring up the opposite arm and grab onto the knee, pulling across the body until you feel a nice stretch in the glute, hip, and low back.
• Only pull to where you feel a good stretch. Back off if it starts to hurt.
• Hold the stretch for about 10 breaths, and release.

Figure Four

This is another great stretch for the backside of the hip. Not only does this mobilize the lumbar spine, but this movement will get a little bit more action in the hip. Don’t forget to only stretch to where is comfortable— no need to push through pain.

How to Do It:

• Lie down on your back with both knees propped up.
• Cross one foot of the painful side over top of the other knee.
• Use the same side hand to push down onto the bent knee, until you feel a stretch in that hip.
• If you’re looking for a little more stretch, lace your hands around the knee with the foot propped up on it, and slowly pull it back in towards your chest.
• If you still feel like you could do more, grab the front of the knee and do the same.
• Hold for 10 breathes. Repeat 5 times, as often as needed to relieve some of that pain.

SI Glute Bridge

After stretching out the joint, we need to retrain it to stabilize correctly. This movement is super important, especially if you have laxity of the SI joint. This means the joint moves too much, which is a common cause of dysfunction. These next two movements are great exercises you can do to help stabilize.

How to Do It:

• Lie down on your back with both knees propped up.
• Take both hands to the knee on the side that is not bothering you.
• Pull that same knee up, and create an isometric contraction on that side. Meaning, your knee is pushing up into your hands, and your hands are pushing it away, matching pressure so the knee does not move.
• Push through the planted heel (this should be the leg that is feeling the pain). Bridge the hips up by squeezing the glute.
• Hold the contraction for one second at the top before reseting. Keep the repetitions slow and controlled.
• Do 10 to 15 reps for 3 to 4 sets, once a day.

Side Plank Clam Shell

This movement will help train the muscles of the hip that stabilize the SI joint from the side. You’ll want to do on both sides regardless of where your pain mainly sits.

How to Do It:

• Set up in a side plank position, with the knees stacked on top of each other, and the upper body propped up on one elbow.
• Lift the hips so there is a straight line from your knees up to your shoulders. Hold this position.
• Lift the knee of the top leg, while keeping the feet touching. Raise the knee to where is comfortable, and slowly release down.
• Do 10 to 15 reps for 3 to 4 sets on both sides, once a day.

Remember, we don’t want to only mobilize the SI joint—you need stability, too. Do these movements as a routine, always following up the stretch of the first two with the exercise of the second two.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.