13 Exercises to Strengthen SI Joints (2024)

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Co-authored bySiddharth Tambar, MDand Kira Jan

Last Updated: September 18, 2023References

Knee-to-chest push-pull

1. Use this exercise for quick relief if you’re dealing with a stuck SI joint. Lie on your back with one leg outstretched. Bend your opposite knee and pull it towards your chest, until your thigh is perpendicular to the floor. From that position, pull your bent knee towards your chest, but try to resist the motion and push down with your bent leg. Hold the resistance for 3-5 seconds, then release the tension and try to pull your knee as close to your chest as possible. This will get your hip joints moving.^[1]

   • Alternate legs after each hold and release. Repeat this exercise 3-5 times on each side.
   • You might hear popping, which is a sign of the joint unsticking, but you shouldn’t feel any pain.
   • If this exercise doesn’t give you relief, you’re likely dealing with an unstable SI joint rather than a “stuck” SI joint. That means you can move on to the strengthening exercises below!

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Lying figure 4 stretch

1. This exercise stretches your piriformis muscle, which stabilizes your SI joints. Lie on your back, with your feet flat on the floor and your knees bent. Cross your right leg over your left leg, just above your left knee. Wrap both your hands under your left knee and pull your legs towards your chest. Hold for 30 seconds. You’ll feel a deep stretch in your glutes.^[2]

   • Release the stretch and switch legs to complete 1 rep on each side.
   • The piriformis muscle is a small muscle in your bottom, and when it’s irritated, it can even cause sciatic pain that radiates down your leg.^[3]

Hamstring stretch

1. Stretch out your hamstrings to reduce your low back pain. You’ll need a long strap or rope for this exercise. Lie on your back with your right leg bent and your right foot flat on the ground. Extend your left leg towards the ceiling, and wrap the strap around your left foot. Use the strap to pull your left leg up towards your face, and you’ll feel a stretch across the back of your leg. Hold the stretch for 30 seconds, then release and switch legs.^[4]

   • Do this stretch 3 times on each side.
   • If you don’t have a yoga strap, you can use a belt or even a dog leash.
   • Some studies show that tight hamstrings may be your body’s way of compensating for poor SI joint stability, but more research is needed to prove the link between tight hamstrings and SI joint dysfunction.^[5]

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Triangle pose

1. Elongate your back muscles to relieve pressure on your SI joints. Stand with your feet in a wide stance, 3–4 feet (0.91–1.22m) apart. Turn your right foot so that it’s pointing straight to the right, and turn your left foot inwards by about 15°. Position your right heel so that you could draw a line straight back to the center of the arch of your left foot. Bend at the hips to your right side. Keep your lower back as straight as possible. Extend your left hand up to the sky, and extend your right arm to the floor.^[6]

   • Stay in the pose for 5-10 breaths before switching sides.

Glute bridge pose

1. Strengthen your glute muscles to significantly improve your SI joint pain.^[7] Start this exercise by lying on your back with your knees bent. Place your feet flat on the floor with your heels close to your glutes. Flex your abs and raise your hips up towards the ceiling until your back forms a straight line. Squeeze your glutes at the top of the bridge, and slowly lower back down.^[8]

   • Perform 1 set of 8-10 reps.

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Banded side steps

1. Use banded side steps to strengthen your outer hip muscles and glutes. In a standing position with knees slightly bent, loop a resistance band around your ankles. Adjust your body so that your feet are slightly wider than your hips. Take small baby steps to the left and right. Make sure your knees don’t collapse inward.^[9]

   • Try 3 sets of 10 steps to the left and 10 steps to the right.^[10]

Hip abduction

1. Try hip abductions to improve your glute strength and mobility. Lie on your side with your legs out straight to start this exercise. If you have SI joint dysfunction on one side specifically, start with that leg on top. Straighten your top leg and lift it 45° above your body. Hold your leg at the top for 5 seconds. Complete the rep by slowly lowering your leg back to the starting position. ^[11]

   • Do 1 set of 8 reps on each side.
   • Finish all the reps for one side before you switch legs.
   • If you have SI joint pain, you’re much more likely to have tight or weak hip abductors, but this exercise can help you fix that!^[12]

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Fire hydrants

1. Fire hydrants work your pelvic muscles to build stability for your SI joints.^[13] Start on all fours, with your palms flat on the ground and your arms straight. Keep your left leg bent at 90° and lift it out to the side, towards the ceiling. Try to raise your leg as high as you can without twisting your hips.^[14]

   • Work up to doing 3 sets of 10-20 reps on each leg.
   • Complete all the reps for one side before switching legs.
   • Add a band around your knees for extra resistance.

Clamshells

1. This exercise helps activate the inner muscles that support your SI joints. Lie on your side, with your knees bent and the soles of your feet together. Lift your top knee so that you resemble an open clamshell. Hold at the top for 2 counts, then lower back down.^[15]

   • Work up to doing 3 sets of 10-20 reps on each leg.
   • Complete all the reps for one side before switching legs.
   • If possible, do this exercise with a resistance band to maximize your results. Wrap the band around your knees.

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Adductor squeeze

1. The adductor squeeze can help correct a tilted pelvis–a common cause of SI joint pain. This exercise fires up your groin muscles. Lie on your back, with your head on the ground or propped up on a pillow. Bend your knees and let your feet rest flat on the floor. Put a pillow or a squishy ball between your knees. Push your knees together to squeeze the ball for 3-5 seconds, then relax.^[16]

   • Do 1 set of 3 squeezes total.^[17]

Modified dead bugs

1. This exercise strengthens your core and your back muscles. Lie on your back, and lift your knees off the ground so they’re bent to 90°. Check that your thighs are perpendicular to the floor and your shins are parallel to the floor. Brace your core and imagine pressing the back of your pelvis into the ground to keep your lower back from arching. Slowly straighten one leg, moving parallel to the ground, and hovering your leg off the floor. Hold for 3 seconds, then return to the starting position.^[18]

   • Do 5 reps on each side, then switch legs. Perform 3 sets total.
   • Go through this exercise as slowly as possible–the goal here is to practice stabilizing your SI joints with your core, not to introduce lots of fast movement.
   • If you feel pain during this exercise or if your back starts to arch, reduce your range of motion during the exercise by not extending your leg as far down.

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Bird-dog pose

1. Try this stabilizing core exercise to encourage your spine’s natural alignment. Start on your hands and knees, with your hands directly under your shoulders. Straighten your neck so that it’s in line with your spine. Raise your right arm off the ground and point it straight ahead. At the same time, raise your left leg off the ground and point it straight back. Tighten your core muscles to help you balance. Breathe in and out 3 times in this position, then return to your starting position. Switch sides so that you’re lifting your left arm and right leg and repeat the exercise.^[19]

   • Do 5 reps on each side (10 reps total). Perform 3 sets.

Light aerobic activity

1. Walk or bike to increase your blood flow, reduce stiffness, and alleviate low back pain. Just 20-30 minutes of low-impact exercise has been shown to reduce pain levels for people with low back pain.^[20] Furthermore, if your SI joint pain is caused by arthritis, exercise for weight loss can help reduce the strain on your joints.^[21]

   • With SI joint pain, you should avoid high-impact exercises (like running and jumping), exercises that might strain your hip mobility (like step-ups onto a tall box), and strength training that loads your lower back (like heavy deadlifts).
   • You should also steer clear of crossing your legs, and avoid sitting or standing in one position for extended amounts of time.^[22]

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