Top 7 SI Joint Pain Stretches & Exercises – Ask Doctor Jo

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SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it’s on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises. More SI Joint Pain stretches:

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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.

Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.

Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.

Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.

Related Videos:

SI Joint Dysfunction Exercises & Stretches:

SI Joint Dysfunction Exercises & Stretches:


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Top 7 Sacroiliac Joint Pain Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

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knuckles says:

Wow this really helped with my pain and even popped the area i’ve been trying to reach for quite some time! Thank u for this.

Lisa Herrmann says:

Hi I've been suffering from SI joint pain for almost a year, got misdiagnosed first, earlier this year I got 3 cortisone infiltrations, got a little better, but a month ago it got worse again. Got another one 1 week ago and some antiinflamatory meds to take orally as well, but I'm still really in pain 😭 only walking the dog will give me pain in the si joint and the sensation of tightness at the side of my hip as well. Are those exercises safe for me? I'm desperate to be finally able to walk properly again or even only sleep again without being in pain. The right side is the one that hurts, the left one is only a slight tingle sometimes. Thank you!

Rita Nauman says:

For the last 6 years or so, i have struggled with SI joint pain. i have gone to orthopedists, i have gone to pain management specialists, i have done SI joint injections, i had surgery, did PT multiple times, to no avail. in that time i had gone from it impacting me some, to in May of this year it impacting me such that part of the time i couldn't walk around the block.

two days ago, i searched youtube again for SI joint pain videos. i do it often hoping for relief. any relief. and this time, i happened on this video.

i did 3 exercises, and only sort of, but in particular i did the first exercise (sort of) i can't lay on the floor i did it in my chair. pushing down with my hands on the knee of the effected side, and pushing up with my knee.

the results are truly bizarre. i have now had the first 3 pain free days in years. so i recommend it. because no pain is amazing.

D M says:

One of the best videos I’ve ever seen and easy to do and fully explained! Wow

james murphy says:

popped the joint back in and pain went away. Thanks

valkyrie701 says:

I cried after the relief I got in my SI joint on my left side after doing these exercises just once! Thank you sooooooooooo sooo much!!! 🥲 I had pain for a month or longer that wasn't getting any better, and I don't have coverage to go see a physiotherapist. You are a godsend!! ❤️❤️❤️

Neela says:

May god bless u a lot and give u lot of health n wealth…cheers for this great job…

Avery Selde says:

Thank you! This helped tremendously!!

B Barns says:

THANK YOU!!!! THANK YOU!!! THANK YOU!!! These stretched really helped me this morning. The pain I feel is really debilitating to the point that i cannot sit for more than 2-3 minutes at a time. It effects my work and social life so finding some relief is lifechanging for me. Thanks again.

Gogogo Lyra says:

😲 INSTANT RELIEF 😭 thanks doc

girlfromnapanee says:

INSTANT RELIEF!! my left SI joint slipped out today after gardening, painting,and vaccuming (stupid, I know). Ty so so much! These videos truly helped me in the pandemic. I love them and the dog! Xo

Halina G. says:

Я думаю что я неправильно выполняю упражнения

Starry123 says:

9 minutes in and I feel fixed!

Manjit Kaur says:

Dear mam Kya app Hindi me b bta sakte ho please??

Kristy Murphy says:

Really excellent descriptions

Randall Rogers says:

Alright. An evolution of this had my lower back/hip pain that I’ve been living with for 6 months diminish by 90%. What a blessing. thank you for this.

Audrey Calvo says:

The back kick worked for me, thank you

spearlight knight says:

Thank you Doctor Jo. I've been having the consistent pain at my SI joint for a week now. It first started at my left side then it radiated to both sides. Was using the pressure ball to relief the pain but now that area is super sore. Was hard to work while dealing with the persistent pain. I'm glad I took a break to check out your video for the stretches. And it's relieved the pain for now (didn't do all the stretches though but I already feel relieved). Need to do more of these stretches later in the day. Thank you so much for this video

K S says:

Looks like great exercises. I can’t do any of them right now as I’m in too much pain. My muscles are all in guarding. My right joint is out after a fall. Can’t find relief to do anything even with ibuprofen. Any exercises I can do?

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