The sacroiliac (SI) joint can be a source of considerable discomfort when it becomes restricted or painful. Many people experience relief through self-care techniques and targeted exercises. This guide explains how to unlock your SI joint by yourself using evidence-based methods that improve mobility and reduce pain.
What is the SI joint?
The sacroiliac joint connects your sacrum (the triangular bone at the base of your spine) to your ilium (part of the pelvis) on both sides of your lower back. These joints are relatively small but incredibly important for transferring force between your upper body and lower limbs. They’re designed to provide stability while allowing minimal movement.
The SI joints are unique in their structure. Unlike many joints in the body that move freely, SI joints have an irregular, jagged surface that fits together like puzzle pieces. This design helps lock the joints in place to support the weight of your upper body.
Movement in the SI joint is subtle—only about 2-4 millimetres of movement and a few degrees of rotation occur during normal activities. However, this small amount of movement is essential for proper function and comfort.
When functioning properly, you probably don’t notice your SI joints at all. But when they become dysfunctional, symptoms often include:
- Pain in the lower back, buttock, or back of the thigh
- Discomfort when sitting for long periods
- Pain when transitioning from sitting to standing
- Stiffness in the lower back, especially in the morning
- Uneven leg length sensation
Why does the SI joint get stuck?
SI joint dysfunction happens for various reasons, and understanding these factors helps address the root cause of your discomfort. The joint may become hypermobile (too loose) or hypomobile (too stiff).
One common cause is muscle imbalance around the pelvis and hips. When certain muscles become too tight while others weaken, it creates uneven pulling forces on the SI joint. This imbalance often results from:
- Prolonged sitting at work or during commutes
- Repetitive activities like running or cycling without proper form
- Uneven walking patterns due to foot problems or leg length differences
Hormonal changes also play a role, particularly during pregnancy. The hormone relaxin loosens ligaments throughout the body to prepare for childbirth, potentially creating SI joint instability that persists after delivery.
Previous injuries to the area can affect SI joint function. Falls onto the buttocks, car accidents, or sports injuries might damage the ligaments supporting the joint, leading to ongoing dysfunction.
Your individual anatomy matters too. Some people naturally have more mobile joints throughout their body (hypermobility), making their SI joints more susceptible to becoming unstable or locked.
Age-related changes contribute as well. As we get older, the surfaces of our joints become less smooth, and supporting structures may stiffen, altering how the SI joint moves.
What exercises help unlock the SI joint?
These exercises can help restore proper mobility to your SI joint when performed regularly. Start gently and progress gradually as comfort allows.
Knee-to-Chest Stretch
This simple movement helps release tension in the lower back and pelvis by gently stretching the lower back muscles and improving SI joint mobility.
- Lie on your back with knees bent and feet flat on the floor
- Bring one knee toward your chest, holding behind your thigh
- Hold for 30 seconds, breathing deeply
- Repeat with the other leg
- Perform 3 repetitions on each side
Figure-4 Stretch
This targets the piriformis muscle, which can contribute to SI joint restrictions. It opens the hip and releases tension around the SI joint.
- Lie on your back with knees bent
- Cross your right ankle over your left thigh
- Grasp behind your left thigh and gently pull toward your chest
- Hold for 30-45 seconds, then switch sides
- Repeat 3 times per side
Pelvic Tilts
These gentle movements help restore proper pelvic alignment by engaging the core muscles and improving awareness of pelvic position.
- Lie on your back with knees bent and feet flat
- Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis up
- Hold for 5 seconds, then release
- Perform 10-15 repetitions, twice daily
Child’s Pose with Hip Rocks
This yoga-inspired movement gently mobilises the SI joint while providing a gentle stretch for the lower back and hips.
- Start on hands and knees
- Sit back toward your heels while keeping arms extended
- Gently rock your hips side to side, 10 times each direction
- Perform 3 sets with short breaks between
Self-Mobilisation with a Tennis Ball
Using a tennis ball can help release tight muscles around the SI joint through targeted pressure and gentle massage.
- Place a tennis ball between your lower back/upper buttock and a wall
- Gently lean into the ball and make small circular movements
- Focus on tender areas for 30-60 seconds
- Move the ball to different spots around the SI joint
Bridge Exercise with Leg Lift
This strengthens the muscles that stabilise the SI joint, particularly the glutes and core muscles that support proper pelvic alignment.
- Lie on your back with knees bent and feet flat
- Lift your hips to form a straight line from shoulders to knees
- Extend one leg straight while maintaining hip height
- Hold for 5 seconds, then switch legs
- Perform 8-10 repetitions on each side
When should you see a professional?
While self-management techniques work well for many people, certain situations warrant professional attention. Knowing when to seek help ensures you don’t delay appropriate treatment.
Consult a healthcare provider if your pain:
- Persists for more than two weeks despite trying self-help measures
- Wakes you from sleep regularly
- Includes numbness or tingling down your leg
- Causes weakness in your legs
- Is accompanied by unexplained weight loss, fever, or other concerning symptoms
Physiotherapists specialise in assessing and treating SI joint dysfunction. During an assessment, they’ll examine your movement patterns, perform specific tests to identify SI joint issues, and develop a personalised treatment plan.
Professional treatment might include:
- Manual therapy techniques to restore joint alignment
- Guided exercise programs tailored to your specific needs
- Soft tissue work to address muscle imbalances
- Education about posture and movement habits
- Taping or bracing for temporary support
For stubborn cases, medical professionals might recommend:
- Ultrasound-guided injections to reduce inflammation
- Shockwave therapy to promote healing
- Specialised pelvic health treatment, especially valuable for postpartum women
Remember that early intervention often leads to quicker recovery. If self-help measures aren’t providing relief within a reasonable timeframe, professional guidance can help you return to comfortable movement sooner.
Frequently Asked Questions
How long does it take to unlock a stuck SI joint?
Most people notice improvement within 1-2 weeks of consistent self-care. Complete resolution typically takes 4-6 weeks, depending on severity and individual factors.
Can I prevent my SI joint from locking up?
Regular movement, proper lifting techniques, core strengthening exercises, and avoiding prolonged sitting can help prevent recurrence.
Is it normal for SI joint pain to come and go?
Yes, SI joint symptoms often fluctuate based on activity levels, posture, and other factors. This intermittent pattern is common.
Should I use heat or ice for SI joint pain?
Most people benefit from heat to relax tight muscles around the SI joint. Apply for 15-20 minutes several times daily. If there’s noticeable inflammation, ice may help initially.
Can stress affect my SI joint?
Yes, stress leads to muscle tension, which can alter your posture and movement patterns, potentially affecting the SI joint. Stress management techniques may complement physical treatments.
