8 Stretches and Exercises for Sacroiliac Joint Pain Relief

Sacroiliac Joint pain relief

Free download: Top 10 Natural & Easy Remedies for Joint Pain from Home. Learn these helpful remedies. 

Estimated Reading Time: 6 minutes read

Hello there, friend! Are you feeling some pain around your lower back and hips? Well, you’re in luck! I’ve got some simple exercises that can help you feel better. And don’t worry; even your grandkids can understand and follow along. So let’s get started and help you feel better!

Let’s first talk a little about this pain you’re feeling. The sacroiliac joint is where your lower back meets your hips. It’s essential for holding up your body and helping you move. Sometimes it can hurt, but we can help with some easy exercises.

Experiencing pain in this area is expected as we get older. But we don’t have to let it control our lives. With patience and these exercises, we can make our joints feel good again. Just be sure to talk to your doctor before starting these exercises, especially if you have other health problems.

Now, let’s learn the 8 exercises that will help you feel better. Do them every day to get the best results. Your grandkids might even be impressed by how well you can move!

Why These Exercises Work Wonders for Your Joints

Now, let me tell you why these exercises are so good for easing the pain in your sacroiliac joint. You see, when we do these stretches and movements, we’re giving our muscles a good workout. This helps keep them strong and flexible, which is important for supporting the sacroiliac joint and reducing our discomfort.

By focusing on the muscles around the joint, we’re also helping our bodies to stay balanced. This balance is critical to keeping our joints healthy and free from pain. And as a bonus, these exercises can show our grandkids that we’re still full of energy and excitement!

Another great thing about these exercises is that they’re gentle on our bodies. This means that even if we’re not used to exercising or having other health issues, we can still give them a try. But remember, it’s always best to check with a doctor before starting any new exercise routine.

By making these exercises a part of our daily lives, we can enjoy better movement and less pain in our sacroiliac joints. Plus, we might even inspire our grandkids to stay active and healthy too. So, with all these wonderful benefits, there’s no reason not to give these exercises a go. It’s time to roll up our sleeves and shows that sacroiliac joint pain who’s boss!

8 Stretching and Strengthening Exercises: Loosen Up and Build Support

1. Piriformis Stretch

Exercises for Sacroiliac Joint Pain: Piriformis Stretch Step 1
Exercises for Sacroiliac Joint Pain: Piriformis Stretch Step 2
  • Begin by lying on your back with both knees bent.
  • Cross your left leg over your right, then using both arms gently pull your left knee towards your right shoulder.
  • Hold for 30 seconds. Relax and repeat 3 sets on the each leg.

2. Hamstring Stretch

Hamstring Stretch Step 1
Hamstring Stretch Step 2
  • Lie on your back with one leg bent and one straight. 
  • Wrap the towel around the straight-leg’s foot and gently pull your leg up towards the ceiling.
  • Think about driving that heel as close to the ceiling as you without causing any pain. 
  • Hold for 30 seconds. Relax and repeat on the opposite leg. 
  • Perform 3 sets on each leg.

3. Hip Flexor Stretch

Hip Flexor Stretch Step 1
Hip Flexor Stretch Step 2
  • Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance.
  • Step back with your right leg. Keep your right leg straight, and bend your left knee a little. 
  • Keep your hips squared and facing forward while in this position. You should feel a pull in the front of your right hip.
  • Hold 30 seconds, then switch legs, stepping back with your left leg.
  • Perform 3 sets on each leg. 

4. Abdominal Brace

Abdominal Bracing
  • Begin on your back; knees bent, and feet flat on the floor. 
  • Exhale and draw your belly button towards your spine (as if a string was pulling on the inside of your belly button from the ground). 
  • Hold for 5 seconds before relaxing. 
  • Do this 10 times for one set, and complete 2 sets.

5. Laying Towel/Pillow Squeeze

  • While lying down on the bed, bend your knees so that the bottoms of your feet are flat on the bed.
  • Place a pillow or rolled towel between your knees.
  • Squeeze your knees together into the pillow for 5 seconds.
  • Avoid knocking your knees together by slowly squeezing in a controlled manner (about 70-80% effort).
  • Do this 10 times for one set, and complete 2 sets.
inner hip strengthener

6. Bridge

Sacroiliac Joint Pain exercise called bridge performed by coach todd
Sacroiliac Joint Pain exercise called bridge performed by coach todd
  • Lie on the floor or bed with your legs bent and feet flat on the floor/bed. 
  • Gently squeeze your butt muscles to lift your hips off the ground, feeling a nice stretch in your front thigh and a contraction in the back of your thigh. 
  • Lower your hips back down to the starting position.
  • Repeat 10 times.

7. Clamshells

Clamshell step 1
Clamshell step 2
  • Start by paying on your side with both knees bent.
  • Keep your feet in contact with each other, and then rotate your top leg up. 
  • Make sure you keep your spine in alignment and your hips don’t rock back! Rule of thumb is to do a smaller range of motion if you think your back is moving.
  • Rotate your top leg back down to the starting position.
  • Do this 10 times for one set, and complete 3 sets.

To Make It Easier: Decrease your range of motion when lifting your leg.

To Make It More Challenging: Speed up the movement a little, but ensure your back stays steady as you pick up the speed.

8. Side Leg Lifts

Side Leg Lift Step 1
Side Leg Lift Step 2
  • Lie on your side with legs bent at a 90-degree angle
  • Keep your feet and spine in line and your core tight
  • Slowly raise the top leg to hip level
  • Lower your leg back to starting position.
  • Then repeat for 10 repetitions and 3 sets.


Well, there you have it, folks! Now you’re all set to teach your grandkids a thing or two about staying limber and healthy—eight fantastic stretches and exercises to help you find relief from that troublesome sacroiliac joint pain. Remember, consistency is key, so make these exercises a part of your daily routine. You’ll be amazed at the difference it can make in your overall comfort and mobility.

Of course, if you’re ever unsure about any of these exercises or if your pain persists, don’t hesitate to consult your doctor or physical therapist. They’re the experts, after all, and they’ll be able to guide you toward the best course of action for your individual needs.

In the meantime, keep up the good work and continue showing those youngsters that age is just a number. With a bit of dedication to these stretches and exercises, your sacroiliac joint pain will be a thing of the past, and you’ll be well on your way to enjoying all the activities you love. Happy stretching!

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)


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