Top Exercises for SI Joint Dysfunction

These exercises are gentle, effective, and can be done at home. Perform them slowly, focusing on your

breathing. If any movement increases pain, stop and check with your provider.

1. Knee-to-Chest Stretch

Purpose: Loosens tight glute and lower back muscles.

How to do it:

• Lie on your back with knees bent and feet flat.
• Gently pull one knee toward your chest, keeping the other foot on the floor.
• Hold for 20–30 seconds, exhale to deepen the stretch, then switch sides.
• Repeat 2–3 times per side.

2. Trunk Rotation Stretch

Purpose: Increases flexibility in the lumbar spine and pelvis.

How to do it:

• Lie on your back with knees bent and feet flat.
• Slowly lower both knees to one side, keeping your shoulders in contact with the floor.
• Exhale as you move and feel a gentle twist through your lower back.
• Hold 20–30 seconds, then switch sides.

3. Piriformis Stretch (Figure-4 Stretch)

Purpose: Relieves tension in the piriformis muscle, which often contributes to SI pain.

How to do it:

• Lie on your back and cross one ankle over the opposite knee (forming a figure-4).
• Gently pull the lower knee toward your chest until you feel a stretch in your buttock.
• Exhale and relax into the stretch; hold 20–30 seconds.
• Repeat both sides.

4. Bridge Exercise

Purpose: Strengthens the gluteal muscles to stabilize the pelvis.

How to do it:

• Lie on your back, knees bent, feet hip-width apart.
• Tighten your core and glutes, then lift your hips until your shoulders, hips, and knees form a
• straight line.
• Hold for 3–5 seconds, breathing steadily.
• Lower slowly and repeat 10–12 times.

5. Clamshell Exercise

Purpose: Strengthens hip stabilizers (gluteus medius) to support pelvic alignment.

How to do it:

• Lie on your side with knees bent and feet together.
• Keep feet touching and open your top knee like a clamshell without rotating your hips
• backward.
• Pause, then lower.
• Repeat 10–15 reps on each side.

Lifestyle Tips for SI Joint Health

• Avoid prolonged sitting – stand and stretch every 30–60 minutes.
• Use proper posture – keep weight balanced evenly between both legs.
• Strengthen your core – a strong core supports the lower back and pelvis.
• Sleep support – side sleepers may benefit from a pillow between the knees to reduce strain.
• Listen to your body – rest when you need to, and stop any activity that causes sharp pain.

When to See a Doctor

If your pain is persistent, worsens with movement, or radiates down your leg, it’s time to seek

evaluation. Sometimes imaging or a diagnostic SI joint injection is needed to confirm the diagnosis and

guide treatment.

Takeaway

Sacroiliac joint dysfunction can be frustrating—but it’s also highly treatable. With the right balance of

movement, strengthening, and professional guidance, you can restore stability and get back to doing the

things you love.

If you struggle with or experience symptoms like these—or if your pain worsens—please contact Dr.

Craig Callewart’s office for evaluation and guidance. There are a variety of options available to help you

get back to the activities you love. Call Dr. Craig Callewart’s office today to schedule a consultation and

explore the best treatment options for your specific condition. Don’t let back pain control your

life—take the first step towards feeling better today!