26 Simple SI Joint Mobility Exercises for Everyday Relief

Have you ever stood up and felt a sharp pull in your lower back or along one side of your pelvis? In injury prevention and recovery techniques, the sacroiliac joint often sits at the center of low back and hip pain, throwing off posture, walking, and bending. This article presents SI joint mobility exercises plus clear guidance on stretches, mobility drills, and strengthening moves to reduce SI joint pain and stiffness, improve flexibility, and help you move through daily life without discomfort. You will learn how glute activation, core strength, and simple pelvic alignment work together to restore range of motion and ease joint stiffness.

To help with that, Pliability's mobility app offers guided routines, short video cues, and easy progress tracking, allowing you to build pelvic stability, improve hip mobility, and relieve sacroiliac joint issues at your own pace.

Summary

• SI joints transfer about 50% of the body weight from the spine to the legs, so small imbalances in load transfer can quickly alter movement patterns and produce lower back or buttock pain.  
• SI joint dysfunction is estimated to be the source of pain in roughly 15 to 30 percent of patients with chronic low back pain, indicating many persistent cases trace back to the pelvis rather than lumbar discs.  
• A layered rehab strategy is crucial, as reflected in the article’s 26 exercises that progress from gentle supine stretches to activation drills and then to loaded standing stability work.  
• Practical recovery emphasizes manageable, repeatable dosages, with common prescriptions such as 2 sets of 15 reps for bridges and band abductions to build glute endurance without overloading the SI joint region.  
• Progressive control, not just one-off stretching, is key, exemplified by longer holds such as figure-4 stretches held up to 60 seconds when tolerated to gain tissue length and neuromuscular change.  
• Consistency and low-impact conditioning support durable gains, with warm-up and core drills often calling for 8 to 10 repetitions or 10+ reps for activation sets to reinforce pelvic control.  
• Pliability's mobility app addresses this by providing guided routines, clear progressions, and short, repeatable sessions to structure daily SI-focused mobility and stability practice.

What are SI Joints and Why Improve Their Mobility?

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The sacroiliac joints, or SI joints, are two small but powerful joints where your sacrum meets the ilium on each side of the pelvis, and their job is to link your spine to your hips so your torso and legs move together without falling apart. They are load-bearing, shock-absorbing connectors that provide both stability and a small amount of motion, which is why irritation there shows up as lower back, buttock, or one-sided pain.  

Where exactly are the SI joints, and How Do They Connect The Spine To The Pelvis?  

They sit at the base of the spine, where the flat, triangular sacrum plugs into the two hip bones. Picture a heavy door hung on two short hinges; the door is your torso, the hinges are the SI joints, and those hinges have to both carry weight and allow the door to swing a tiny bit. Anatomical reviews from 2012 emphasize how critical hinge function is, highlighted in the sacroiliac joint: An overview of its anatomy, function and potential clinical implications, 2012, “The sacroiliac joints (SIJs) are responsible for transferring 50% of the body weight from the spine to the legs.”, which explains why any loss of balanced load transfer quickly alters movement patterns and pain.

How Do the SI Joints Contribute to Movement and Stability?  

They do two things at once: 

• Share load
• Allow controlled motion

During walking, running, or lifting, the SI joints participate in distributing the vertical load from the spine to the pelvis, while allowing for small rotations and tilts that facilitate smooth movement. That combination of stiffness and subtle mobility is why weakness in the glutes, tight hip flexors, or repetitive asymmetric loading leads to compensations elsewhere, often producing stiffness in the low back or hips that feels like a different problem entirely.

What Commonly Goes Wrong, and Why Does Mobility Work Matter?  

SI irritation can result from sudden trauma, repetitive heavy lifting, arthritis, or the body-wide changes associated with aging and chronic illness. Clinical reviews from 2012 estimate SI joint dysfunction accounts for a substantial share of persistent back complaints, as noted in the sacroiliac joint “SI joint dysfunction is estimated to be the source of pain in 15-30% of patients with chronic low back pain.”, which underlines that many chronic low back cases trace back to the SI joints rather than the lumbar discs. This is why targeted mobility and control work matters: you are retraining how load moves through that hinge, reducing irritating shear and redistributing forces into stronger muscle systems.

What Does This Feel Like in Real Practice?  

This pattern is consistently observed among weekend warriors, athletes, and office workers. One-sided buttock ache or sharp turning pain during lunges, a sense that the pelvis is out of alignment, and frustration when basic painkillers or generic stretching techniques fail to provide relief. It is exhausting when recovery plateaus and medications cause side effects without meaningful gains. Targeted movement, focusing on glute activation, pelvic control, and balanced hip mobility, often restores function where passive treatments are ineffective.

Moving Beyond Quick Fixes for SI Joint Pain

Most people approach SI pain with rest, pills, or one-off stretches because those options are familiar and quick. That works at first, but as the pattern repeats, the hidden cost becomes clear. Time lost to recurring flares, fragmented rehab that never addresses load transfer, and inconsistent progress. Platforms like pliability change that dynamic by using short, no-equipment sessions and a quick mobility scan to measure where the breakdown occurs, making SI work measurable and personalized, so practice becomes a daily habit that scales from weekend warriors to podium athletes.

Think of SI joint mobility like tuning a suspension: 

Minor adjustments in stiffness and control change how every step is absorbed and delivered.  But the more complex question is this, and it’s not what you expect next.

Related Reading

• Why is a Recovery Period Between Bouts of Exercise Important?
• Signs of Injury
• Hip and Knee Pain
• Why Do the Insides of My Legs Hurt When I Run
• Deadlift Back Pain
• Signs of Overtraining Cycling
• Deloading Week
• How Do You Know if You Tore Your ACL
• Injuries in Weightlifting
• How to Prevent MCL Injuries

26 Effective SI Joint Mobility Exercises You Can Do at Home

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Start with targeted, repeatable moves that release tight tissue, then add progressive control work to lock in stability. Perform each exercise slowly, being mindful of any pain, and aim for daily practice to maximize your gains. You will find 26 exercises organized for easy scanning, each with a brief explanation, the specific benefit for the SI region, and step-by-step cues that you can follow without equipment.

Which Exercises Should You Start With To Reduce Stiffness And Regain Control?

Begin with gentle, supine stretches and simple activation drills that calm the nervous system and restore comfortable range, then layer in resisted and standing stability moves as pain allows.

1. Knee-to-chest Stretch

A gentle supine move that loosens the hips and lower back and is safe to start with on sore days.  

Benefit

• Reduces posterior pelvic tension and improves hip flexor length, allowing the pelvis to settle evenly. 
  
  

How to do it:  

• Lie on your back with knees bent and feet flat.  
• Lift one knee, grasp the back of your thigh, and pull the knee toward your chest.  
• Hold for 5 seconds.  
• Place the foot down and switch sides.  
• Repeat 5 times per side.

2. Piriformis Stretch

A supine cross-leg stretch that targets a small glute muscle often tight when the SI region is irritated.  

Benefit 

Releases lateral hip tension that can mimic or worsen SI pain and reduce sciatic-style referral. 

How to do it:  

• Lie on your back with knees bent and feet flat.  
• Cross the right ankle over the left knee.  
• Grasp the back of the left thigh and pull toward your chest until you feel a stretch.  
• Hold 15 seconds.  
• Repeat on the other side.  
• Do 3 to 5 reps per side.

3. Side-lying Quad Stretch

A laid-back quad stretch is beneficial for individuals who spend a lot of time sitting and experience tightness along the front of the thigh. Only use if side-lying is comfortable.  

Benefit

Eases anterior hip pull that can tilt the pelvis and increase SI shear. 

How to do it:  

• Lie on one side with legs stacked and head on your arm.  
• Bend the top knee and gently pull the heel toward the buttock.  
• Keep your hips stacked and your chest in a neutral position.  
• Hold 15 seconds.  
• Repeat 5 times per side.

4. Trunk Rotation Stretch

A controlled spinal rotation that increases mobility through the torso and reduces compensatory motion at the SI joint. Stop if pain increases. 

Benefit

Restores transverse mobility, allowing the pelvis to absorb only a portion of the rotational forces. 

How to do it:  

• Lie on your back, knees bent, feet flat.  
• Arms out at shoulder level, palms up.  
• Keep both shoulders down as you let knees fall to one side.  
• Hold a few seconds, then let them fall to the other side.  
• Repeat 5 times each side.

5. Hip Adductor Squeeze

A simple supine activation using a ball to engage inner thigh muscles and promote balanced pelvic control.  

Benefit

Activating the adductors helps re-center the pelvis and reduce asymmetric loading across the SI joint.  

How to do it:  

• Lie on your back, knees bent, feet flat.  
• Place a medium ball between your knees.  
• Squeeze, hold for 5 seconds, then relax. 
• Do 2 sets of 15 reps.

6. Resistance Band Abduction

A resisted hip abduction movement to strengthen the glute medius and outer thigh, which stabilizes the pelvis.  

Benefit

Builds lateral hip strength that resists pelvic drop and reduces SI strain during single-leg tasks. 

How to do it:  

• Lie on your back with your knees bent and feet flat.  
• Put a resistance band above the knees. 
• Squeeze your thighs and press your legs out against the band, then return to the center.  
• Do 2 sets of 15 reps.

7. Bridge

A foundational glute activation exercise that teaches hip extension while keeping the pelvis aligned.  

Benefit

Strengthens glutes and posterior chain to share load away from the SI region. 

How to do it:  

• Lie on your back, knees bent, feet flat.  
• Arms by your side, palms down.  
• Squeeze glutes, engage core, lift hips toward the ceiling.  
• Hold and squeeze for 5 seconds.  
• Lower to start.  
• Do 2 sets of 15 reps.

8. Hip Thrust

A higher-load glute-dominant lift that increases hip extension strength and pelvic control.  

Benefit

Trains powerful glute contraction and hip-hamstring coordination, improving force transfer across the pelvis. 

How to do it:  

• Sit with your upper back against a couch, knees bent, feet flat hip-width.  
• Push through feet to lift the hips off the floor into a thrust.  
• Lower with control. 
  
  

PT tip: 

Add a band around the thighs to increase difficulty or perform as a glute bridge to reduce intensity.

9. Supine Glute Stretch

A gentle supine pull that releases tightness in the glutes and lower back tissue.  

Benefit

Reduces localized tightness that can pull on the sacrum and irritate an already sensitive SI region. 

How to do it:  

• Lie on your back, legs straight.  
• Lift one knee, bend it, and hold the back of the thigh.  
• Pull the leg gently toward your chest.  
• Relax to start.

10. Seated Hamstring Stretch

A hip-hinging stretch that targets the back of the thigh and reduces posterior chain tension.  

Benefit

Looser hamstrings reduce the downward pull on the pelvis and can ease compensatory lumbar movement.  

How to do it:  

• Sit at the edge of a chair, extend one leg with heel on the floor.  
• Hinge at the hips, lean your chest toward the floor.  
• Hold and return. 
  
  

PT tip: 

You can modify this by lying supine and using a strap.

11. Monster Walk

A banded mini-squat lateral walk that builds gluteus medius endurance and hip stability in a functional stance.  

Benefit

Improves side-to-side pelvic control and reduces dynamic pelvic drop during gait.  

How to do it:  

• Stand with a loop band around knees, feet hip-width.  
• Lower into a mini-squat.  
• Step one foot directly to the side, stretching the band.  
• Step the other foot back in and continue.

12. Dead Bug

A supine, anti-extension core drill that teaches coordinated limb movement while protecting the low back.  

Benefit

Strengthens deep abdominal muscles to resist unwanted lumbar and pelvic motion that stresses the SI joint. 

How to do it:  

• Lie on your back, arms up, knees bent 90 degrees, feet lifted.  
• Reach one arm toward the ear while extending the opposite leg toward the floor,
• hovering a few inches.  
• Return and repeat on the other side. 
  
  

PT tip: 

Keep the lower back flat on the floor as you move.

13. Bird Dog

A hands-and-knees balance and extension drill that links opposite-side arm and leg control to pelvic stability. 

Benefit

Trains coordinated posterior chain and core control for smoother weight transfer across the pelvis. 

How to do it:  

• Start on hands and knees with your wrists under your shoulders and your knees under your hips.  
• Extend one leg behind you while reaching forward with the opposite arm, forming a straight line.  
• Return to the start and repeat on the other side.

14. Quadruped Lateral Flexion

(This was numbered 15 in the source; keeping original order) 
A mobility cue from all fours that stretches the low back muscles attached to the pelvis.  

Benefit

Releases localized spinal and pelvic musculature that can tether the sacrum and restrict SI motion. 

How to do it:  

• On all fours, wrists under shoulders, knees under hips.  
• Look back over one shoulder toward your foot, letting your hips tilt slightly in the other direction.  
• Return to the center and repeat on the other side.

16. Seated Glute Stretch

A chair-based stretch that targets the piriformis and deep gluteal tissues without lying down.  

Benefit

Loosens a common area of tension that can irritate the sacral attachment and refer pain. 

How to do it:  

• Sit with one foot resting on the opposite thigh, other foot flat.  
• Hinge at the hips, moving your chest toward the floor until you feel the stretch.  
• Return to start.

17. Figure 4 Stretch

A supine variation that isolates the outer hip and glute, useful when you need longer holds to gain length.  

Benefit

Opens the lateral hip and relieves tension that can alter pelvic mechanics. 

How to do it:  

• Lie face-up, knees bent, feet on the floor.  
• Place the right ankle above the left knee.  
• If able, lift the left leg and pull it toward the chest until you feel a stretch.  
• Hold up to 60 seconds, then switch.

18. Trunk Rotation Stretch (Alternate Cue)

A controlled twist to free the sides of your core and relieve rotational stiffness.  

Benefit

Improves torso rotation so the pelvis is not forced into compensatory motion. 

How to do it:  

• Lie with your feet flat and arms out in a T. Keep your knees together, pointing up.  
• Keep your shoulders down and drop your knees to one side as far as is comfortable.  
• Switch sides, performing 10 twists on each side.

19. Adductor Squeeze

A supine adduction activation using a small ball to stimulate inner thigh engagement and pelvic reset.  

Benefit

Triggers the adductors to assist pelvic realignment and reduce asymmetric pelvic motion. 

How to do it:  

• Lean back on elbows, knees bent to 90 degrees.  
• Place a Pilates ball between knees.  
• Squeeze as hard as comfortable for 3 seconds, relax.  
• Perform 2 to 3 sets of 10 reps.

20. Band Abduction

A supine banded knee-opening exercise that strengthens outer hips while maintaining pelvic neutrality.  

Benefit

Improves lateral hip strength and reduces SI joint stiffness from weak abductors. 

How to do it:  

• Lie on your back with your knees bent at 90 degrees, your feet flat, and the band wrapped around your knees.  
• Push knees apart, pause, and return.  
• Do 2 to 3 sets of 10 reps.

21. Pelvic Tilt For Core

A foundational core activation to teach pelvic neutrality and basic abdominal engagement.  

Benefit

Helps you find and hold a neutral pelvis, which is the baseline for safe SI work. 

How to do it:  

• Lie on your back with feet on the floor and knees bent.  
• Press your lower back down, tighten abs, and tilt the pelvis upward.  
• Hold for a count of five and release.  
• Repeat 10 times or more.  
• Progression, marching: In the tilt, lift one foot briefly, lower, then lift the other, keeping
• abs tight, 10+ reps each side.

22. Inner Thigh Squeeze

A gentle adductor cue that you can perform in either a supine or standing position to nudge a misaligned pelvis back toward center.  

Benefit

Offers a brief neuromuscular reset that some people report reduces sharp SI flares. 

How to do it:  

• Lie on your back, knees bent, feet flat.  
• Place a soft ball between the knees.  
• Gently squeeze for 5 seconds, then release.  
• Perform 3 to 5 reps, letting pain guide the intensity.

23. Spinal Twist

A short, controlled rotational move from hook-lying that preserves shoulder contact and winds down spinal tension.  

Benefit

Encourages segmental mobility through the lumbar spine, allowing the pelvis to avoid excessive rotational load. 

How to do it:  

• Lie supine with legs straight, then lift and bend knees to 90 degrees.  
• Lower knees to one side, keeping shoulders down.  
• Move gently, hold for a few seconds, return, and switch.  

Tip: 

Use pillows under your knees for support.

24. Cat-cow for Hips and Back

A gentle spine mobilizer is performed on hands and knees to warm the back and hips before proceeding with other exercises.  

Benefit

Alternating flexion and extension mobilizes vertebrae and soft tissues that interact with the SI joints. 

How to do it:  

• Hands and knees, chin up, back flat.  
• Arch the back up while drawing the chin to the chest, hold for 2–5 seconds.  
• Reverse, arching down and lifting the head, hold 2–5 seconds.  
• Repeat 8 to 10 times, stop if joint pain increases.

25. Triangle Pose For Hips, Thighs, And Abs

A standing stretch-strength pose that blends length and load through the hips and core.  

Benefit

Builds standing stability and integrated strength across the hips, reducing stress on the SI joint during upright tasks. 

How to do it:  

• Stand with feet wider than hip-width, arms by your sides.  
• Reach one arm up.  
• Hinge at the waist toward the opposite ankle, reaching down as far as comfortable.  
• Return to standing and alternate sides. 
  
  

Tip: 

Keep knees softly bent to avoid locking.

26. Low-Impact Aerobic

Sustained, low-impact cardio that raises heart rate while minimizing joint shear, used to maintain mobility and aid recovery.  

Benefit

Improves circulation, reduces morning stiffness, and supports overall recovery without stressing the SI joint. 

How to do it:

• Choose an activity you can sustain, such as walking, pool walking, stationary cycling, or tai chi, and aim to build up to steady sessions at your tolerated intensity.

Moving Beyond Intermittent Relief to Address Underlying Mobility Issues

Most people rely on intermittent stretching, heat, or single-session fixes because they are familiar and straightforward. That approach buys short-term pain relief, but it leaves the underlying control problems unaddressed, so flares keep returning and confidence in movement erodes. Solutions like Pliability provide short, repeatable routines, along with a 3-minute mobility scan and progressive cues, allowing daily practice to be measured, individualized, and scalable for both casual movers and competitive athletes.

A Consistent Pattern We See With Clients And Athletes

This challenge is common among weekend warriors and pregnant clients: one-off stretches can alleviate immediate soreness, but when instability is present, mobility without progressive control is ineffective. That is why sequencing matters, starting with calm, supine length, adding activation, and then moving into loaded stability to lock in improvements for everyday tasks.

Practical cue: 

When an exercise causes sharp, shooting pain, stop and regress by one step. Then, reintroduce progression over several days, not minutes. There’s more to unpack about turning these exercises into a daily habit that tracks progress and actually prevents future flares, and that’s where the next part gets interesting.

Related Reading

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• How to Prevent Arthritis in Hands
• Ankle Sprain Prevention
• How to Prevent Knee Injuries
• Shoulder Impingement Exercises to Avoid
• How to Prevent Achilles Tear
• Ankle Mobility for Runners

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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