Sacroiliac (SI) joint pain is a form of low back pain. It occurs at the small joints where the pelvis connects to the lower spine’s bone center, or sacrum. Commonly described as discomfort felt on one side near the pelvis, this pain can radiate down into the buttocks and sometimes further into the hamstring region.

To alleviate SI joint pain, a massage ball can be used to relieve tightness in the hip rotator muscles, including the glutes and muscles underneath. Lies on your back and position the ball in the meaty part of the glute region, rolling around to find and maintain pressure on tender spots. Avoid direct pressure on bones and encourage muscle release by adjusting body pressure using leg strength.

The lumbo-sacral stretch serves to release tension and adjust the lower back and SI joint, resembling techniques used by therapists. By alternately pulling each leg across the body while lying down, this maneuver invites relaxation and possible audible releases from spinal joints, effective in reducing pain.

This exercise involves placing a ball between the knees and squeezing with the adductor muscles while performing a bridge. The movement targets strengthening seldom-used groin muscles important for hip and pelvic region stability, which can alleviate associated pain as a result.

For those seeking comprehensive plans, resources like rehabilitation books offer guided programs, focusing on three key phases: soft tissue mobilization, flexibility, and strengthening exercises. Available online, these resources support self-directed rehabilitation backed by research indicating the effectiveness of exercise and movement therapy for long-term healing.

Implementing these exercises regularly can significantly reduce SI joint pain, providing a non-invasive way to manage discomfort and improve overall mobility over time. As with any exercise routine, consistency and careful adjustment based on personal comfort are key to success.