How To Relieve SI Joint Pain Naturally

How To Relieve SI Joint Pain Naturally


Chronic pain can be debilitating and get in the way of your life, especially if it’s sacroiliac (SI) joint pain. You may have explored many remedies to help you find relief.

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Read below to learn about SI joint dysfunction, how it can affect your range of motion, and its common causes. 

What Is SI Joint Pain?

SI joint dysfunction involves your sacroiliac joints, where your lower spine and pelvis meet. 

The pain can start in your buttocks. You may have low back pain, which can extend down one or both legs. It may get worse when you’ve been sitting or standing for long periods of time.

You have two sacroiliac joints. These joints connect your spine to your hips on either side. These two joints are important because they provide support and stability.

With each step you take, your SI joints not only support your upper body, but also absorb the impact of each footfall. That’s why if you experience sacroiliac joint pain, it can have a significant impact on your daily life. 

What Are the Symptoms of SI Joint Pain? 

 SI Joint

Are you experiencing pain in your lower back and glutes? Is it starting to radiate to either your lower hip, groin, or upper thigh? You may even experience lower back pain.

The pain could be one-sided or on both sides. If you’re experiencing numbness, tingling, or feel like your legs are about to buckle, this could be a sign of SI joint dysfunction.

Does your pain worsen when you sit, stand, sleep, walk, or even climb the stairs? Does it feel like there’s no relief? 

These are all signs and symptoms of SI joint pain and can affect all areas of your life. Sometimes, sacroiliac joint dysfunction, and sacroiliitis or inflammation, is confused with sciatica or a lumbar disc herniation. 

Your healthcare provider can help determine the source of your pain with a physical exam and x-ray. We are here to help with some tips and tricks to find comfort as you follow along with your healthcare provider’s guidance. 

What Causes SI Pain?

There are several causes of sacroiliac pain:

  • The ligaments are too tight or too loose from either a fall, injury, accident, or even pregnancy and childbirth 
  • The movement in your pelvis is not the same on both sides, so perhaps one of your legs is weaker than the other 
  • You have mis-alignment in one or both of your hips, or in your knees

How Do You Relieve SI Joint Pain?

Now that we have covered the basics of SI joint pain, it’s time to discuss how to find relief. If you are working with a chiropractor, physical therapist, or orthopedic surgeon, it can take time to find relief. But SI joint pain has different treatment options, and the solution may not look the same for everyone.

We hope to make it a little easier for you in the meantime and provide you with some possible help. 

Back Exercises and Stretches

The good news is that moderate physical activity can help relieve SI joint pain. Always consult your healthcare provider for medical advice if you feel any worsening pain or discomfort from everyday activities.

Here are some ideas on exercises you can do to help:

  • Hamstring stretches 
  • Hip abductor stretches 
  • Glute exercises 
  • Knee or both knees to chest stretch 
  • Quad stretches 


We’ve all been there — life is busy and it feels impossible to hit the brakes, but all that go-go-go can impede your body’s ability to repair. What’s the best way to reset? 

Slowing down and getting some rest can help your body reset and recharge so that you’re ready to take on your life again. Sometimes, when you're in pain, it’s best to take a much-deserved day off and rest for a few hours on the first day or two.

Place a pillow under your knees if you’re on your back, or between your legs if you’re on your side. Taking a day or two could help your SI joints and support your mental and physical wellness. 

Light Exercise

How To Relieve SI Joint Pain Naturally

While it may not seem like it, light aerobic exercise can go a long way in helping SI joint pain. Speak with your chiropractic office or healthcare provider first to ensure you don’t overdo it.

Light exercise can help strengthen or loosen your SI joints, depending on their current state. 

Doing some light yoga stretches can be a great way to strengthen your SI joints. It can help relieve those uncomfortable symptoms of SI joint pain and can help you get back to your day. 

Some examples include:

  • Child’s pose, which can help relieve stress on your lower back and hips
  • Pigeon pose, which is great for stretching out your hip flexors and releasing tension in your lower back
  • Cat-cow pose, which is a gentle and great way to stimulate blood flow to your back
  • Bridge pose, which can help stretch your back muscles and relieve tension in your lower back

Another activity you can try is doing exercises in water. Since SI joints carry the brunt of your impact while walking, water exercises can be a great way to take off any extra pressure.

Doing a low-impact workout for your SI joints in the water can be therapeutic and relieve your SI joint pain. You can strengthen your joints gently without worrying about overdoing it. 

Ice Packs, Heat Packs, and Nutritional Support 

If you’re in pain and need immediate relief, one of the best things you can do is use ice, heat, or herbs that support blood flow, a balanced response to inflammation, and comfort. 

If your joints are inflamed and swollen, especially in the days following an injury, ice can help soothe the area that’s troubling you. 

If you have stiff joints and tight muscles or SI joints, you can use heat to help relax those areas for temporary soothing relief. 

Herbal allies can help reduce your discomfort. Always consult a pharmacist to ensure that any new herb won’t conflict with any medication you’re currently taking. 

Joint Health


Better Living Starts Now: iwi life Can Help You Meet Your Goals

SI joint pain may be a roadblock to your wellness goals, but once you know how it happens and what you can do to help soothe your symptoms, you’ll be back on the road to meeting your health goals in no time. 

However, we wanted to make it a little easier for you, and to provide you with the information you need to help support your joint health and share our vegan joint supplement with you.

Whether it’s our omega-3 supplements or our blog, we want to help you take back better living. It starts now, with iwi life.



Sacroiliitis - Symptoms and causes - Mayo Clinic

Yoga for Persistent Pain: New Findings and Directions for an Ancient Practice - PMC

Ice Packs vs. Warm Compresses For Pain | Johns Hopkins Medicine

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