Published on August 25, 2022

Easy Sacroiliac Joint Pain Relief Exercises and Therapies

The sacroiliac joint is connected to the lower back of the human body, and it may get hurt anytime. Moreover, any deficiencies can cause joint pain, especially arthritis or osteoporosis. No matter what causes the pain, you should know about sacroiliac joint pain relief exercises to get rid of it.

You can go for various exercises, especially stretching and strength training to relieve the pain. Moreover, the exercises can burn calories, shape your body, and increase flexibility. You don’t have to depend on medicines to keep up those exercises.

Sacroiliac Joint Pain Relief Exercises + 1 Therapy

The pelvis, sacroiliac joints, sacrum, pubic bones, hip bones, etc., are connected through different muscles. That’s why some experts suggest focusing on muscle exercises. Let’s see what you can do to relieve the sacroiliac joint pain.

Light Therapy 

Light therapy is not an exercise but the use of therapy to reduce sacroiliac joint pain. It’s not even the kind of treatment that a physiotherapist provide. You have to lay down on a bed, and your sacrum area will be under a light with low radioactivity and web length.

The radioactivity creates a light heat and reduces the pain. The light therapy goes under the skin and reaches the hurt joint. Thus, light therapy can be a shortcut and effortless relief from sacroiliac joint pain.

Hamstring Stretches

You must keep one of your legs folded and the other straight. Next, you must bend down and try to touch the toes of the straight leg. Thus, your hamstring will stretch, and the joint pain will be relieved. 

Sitting on a chair and resting the straight leg on another chair is necessary while doing this exercise. However, you must switch legs and continue this exercise at least 15 times. Don’t put too much pressure on the hamstring that the muscles tear.

Quadriceps Stretches 

You have to stand against a wall while doing this exercise; the quadriceps are in the front part of the thighs. However, you have to stand with your arms to support the wall. Bend a knee and touch the toes with the same side hands. For example, if you bend the right knee, you have to touch the toes with the right hand. 

On the other hand, you have to hold in this position for at least 10-15 seconds. Moreover, you have to alternate the legs at least two times.

Plunk or Press-up

You have to lie down on your stomach first and slowly rise. You will put your body weight through your elbow and rise to your lower abdomen. However, thus, your lower abdomen will be on stretching and pressure. It will slowly heal your joint pain besides relieving your pain. 

It’s a proper workout for both the lower abdomen and pelvis. People suffering from sacroiliac joint pain and other different diseased people can also try this exercise out.

Rotation Exercise 

Lower trunk rotation and pelvic rotation are pretty effective for sacroiliac joint pains. Moreover, practicing those rotations is quite easy. However, in the lower trunk rotation, you must bend both knees and put them on the same side.

Next, you must keep twisting the torso and keeping the shoulders flat on the floor. On the other hand, the pelvic rotation is almost the same as the previous one, but you are supposed to keep the legs straight here. Moreover, you have to push your hand a little with your knees here and hold the angled body for at least 5 seconds. 


Yoga is not only a way of meditation and relaxation; you can reduce your joint pain through yoga as it’s also one kind of stretching. Though yoga is an advanced level exercise, and it’s not possible for everyone to practice the uncomfortable positions, some poses can be helpful to reduce pain in beginners.

As yoga has multiple benefits, you should consider if you can practice the poses.

Bottom Line

Sacroiliac joint pain relief exercises are not hard at all, and you don’t need to panic about practicing them. Those are quite effective and can keep you fit and reduce your pain.

The stretching and strength training, including light therapy, are good for healing. Besides, you can trust yoga if you practice the poses properly according to the rules.

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