7 NEW SI Joint Pain Exercises – Become Stronger And Faster

Your SI joints (Sacroiliac Joints) may not be cooperating while you work because you probably haven’t been doing any SI joint pain exercises to keep the area strong. Keeping the muscles around your joints strong are important when dealing with SI Joint dysfunction.

Joint inflammation is what may be giving you a hard time. Even though this type of pain can be chronic, fortunately there are ways you can relieve pain and get back mobile. You may not be at 100% but at least you can get through the day and not have to go home from work.

My SI Joint pain comes from my sacroiliitis condition that I have been living with for over 10 years. I have learned a lot about what sacroiliitis is and how to ease the pain or at least keep it at a minimum.

Working in the warehouse has been a tough road through the years because of this condition but I have maintained it and kept myself ok.

I am going to tell you some SI joint pain exercises that I have learned to strengthen the muscles around the joints and keep you going when things can get painful. Here is some more information on muscles and joints

SI Joint Pain Exercises For Warehouse Workers

The first thing to do is to do some muscle energy techniques (MIT). Basically what this is for is to get your SI joint back in place using your muscles. If your SI joint is out of place this exercise is what you can do.

You should consult your doctor if your SI joint is out of place to see what side of the hip it is. Also, you want to see if it is an anterior rotation or a posterior rotation.

An anterior rotation is when the pelvis area including the hip bone tilts forward. A posterior rotation is a dysfunction when the innominate bone is extended across the sacrum in an unusual way.

Important: If you don’t know if you have an anterior rotation, posterior rotation, or not then skip this exercise.

While lying on the floor you may want to use a pillow or mat to cushion your head and neck area. If you need extra support you can consider wearing an SI hip belt. I’ve written a review about the best SI hip belt one right here.

What to do if it’s an anterior rotation

1. Joint fix

First you want to lay flat on your back. Bring your left leg up and bend it to where your knee is close to your chest. Put both hands on your thigh right by your knee.

Keep your other leg down and straight parallel with the floor. You can put something like a roller or a rolled up drying towel under your straight leg for comfort but you don’t have to.

Use your hip flexors on the leg that is bent and your hamstring on the other leg that is straight to rotate your hip bone area back in place.

What you want to do is push outward with your straight leg as you pull inward with your bent leg. While you do that you want to push against the bent leg at the same time with your hands touching your thigh.

Push against your bent leg as hard as you can for about 5 seconds. There should be no motion movement. You should only feel the strain of holding the positon and the force of blocking the movement of your bent leg.

After 5 seconds then relax, do that 3-5 times.

2. Shotgun technique

For this exercise you need to have a belt or strap. Just make sure it is something that doesn’t stretch.

Lay in the same position as the last exercise, flat on your back. Bend both legs so that your knees are in the air and your feet are flat on the floor.

Take the belt and put it around both your thighs just above your knee. You may need to sit up to do this.

Lay back down with your back flat on the floor. Then you want to push both your thighs outward into the belt. Think of it as opening up to spread your thighs apart.

Push outward for about 5 seconds then relax. Sometimes if your SI joints are out of alignment you might feel a small pop. As long as it pops and then stops that is probably just that particular joint going back in place.

Do this 3-5 times for 5 seconds at a time

3. Reverse shotgun technique

For this stretch you want to get in the same position as the inward shotgun technique. Lay on your back with your knees in the air and your feet flat on the floor.

This time instead of using a belt to hold your thighs from moving outward, you want to use something firm in the middle of your thighs to keep them from pushing inward.

You can put a basketball or any other type of ball around the same size in between your thighs. You can use something else such as a pillow as long as it is firm enough and able to stop your thighs from touching.

Make sure that whatever you use keeps your thighs aligned with your shoulders and not too far out or in.

Start to squeeze inward and you should feel the stretch in your hip area. This might make you feel a pop again that means that maybe your joint popping back into place.

Hold the position for 5 seconds, do it 3-5 times.

3. Lie on the Side

Lay on the floor on your side. Make sure you lay on the side that is not giving you pain or discomfort. The side that is giving you discomfort should be up and not on the floor.

Make sure you are comfortable; maybe you can put a pillow under your head and neck area.

Use your thumb to push into the SI joint that is giving you discomfort.

The SI joints are located in your lower back sacrum area. It is in the area where the spine connects into the pelvis. You can usually see two dimples on the lower back of some people, which is where it is.

Push into that joint with a little pressure. While you are pushing, take your top leg and bring it to a bent position and put your knee on the floor in front of you. You can do this on the bed if it’s easier for you.

After that you want to bring the same leg up and kick it slowly out so that it is straight, then bring it behind you while still in a straight position.

Make sure you always bring your leg upward before any movement, don’t go straight to the front or the back positon, and also move slow and smoothly.

Repeat this exercise about 5 times.

4. Hip flexor stretch

Put a pillow on the ground and get into a lunge position with one knee on the pillow and one foot flat on the floor.

The side that you want to stretch will be the side that is touching the pillow.

Put the leg that has the foot flat on the floor out in front of you, while your foot is still flat. You want to try and keep your torso straight for this as well.

Next you want to lunge your body forward slowly. You should feel a stretch in your hip side with the knee that is touching the pillow.

Make sure not to bend your torso, keep it straight up as you move your body forward.

Hold this stretch for 30 seconds. After 30 seconds get back to the starting positon.

You can do both sides if needed

Stretch for 30 seconds 3 times

5. Standing hamstring stretch

While standing up, take the side you want to stretch and put your foot outward. Make sure the heel of your foot is touching the floor and toes are in the air.

If it’s hard for you to balance then you may want to hold onto something so you don’t have to focus on your balance.

Lean forward as much as you can. Make sure not to bend but keep your back straight and lean. You should feel a stretch in your hamstring.

Hold this stretch for 30 seconds 3 times then do the other side.

6. Hip hike

Start off standing straight up. Put your foot out just like in the hamstring stretch. Make sure the heel of your foot is on the floor and toes are in the air.

You want to hike your leg up that is sticking outward. The way to do it is to raise your hip upward then bring it back down.

Don’t bend your body left or right. Only use your muscles to move your hips.

It can be tough if you’ve never don’t it before so start off with 5 on each side twice a day.

7. Squats

For this you want to stand up straight. Go down into a squat position.

When you squat make sure to squat all the way down with your knees close to your chest.

Think of how a baby squats, they bring their buttocks all the way down toward the ground. This is how you want to squat. Not with your buttocks outward.

While you are in a squat position it is good to a few mini bounces. This will give your joints more of a stretch.

Do this once or twice and make sure you get the most out of your stretch.

What Causes SI Joint Pain?

Different conditions can cause joint pain. Sacroiliitis can be caused by SI joint dysfunction. This is a general term that can be caused by:


Stress on the SI joint can bring wear and tear on your joints. The cartilage wearing down is what can lead to osteoarthritis. This can be associated with aging, effected SI joints, spinal issues, and other joints in the body.

Ankylosing spondylitis

This is a type of inflammatory arthritis that can attack the joints that are in the spine. It can bring pain and also because new bone growth that can bring joints together that are in the spine. The nickname for Ankylosing spondylitis is AS.

AS normally effects the joints but sometimes in rare cases it can affect other joints, organs, and the eyes. This is a chronic disease that may give you small pains in different moments. It can also give you severe pain that lasts for a while. Young men are more frequent to be diagnosed with this disease.


If your body has high levels of uric acid it can sometimes give you gout. Gout is sometimes called gouty arthritis and is a disease that is characterized by joint pain. This can be sever and starts in the big toe of your feet. This can affect all of your joints including the SI joint.


Your SI joints can become injured by trauma. These injuries can start from an accident, fall, sports, and any other incident that brings trauma to your body.


The SI joints can become more elastic during a pregnancy. Relaxin is a hormone that is released when a female is pregnant. The pelvis widens so that it can make room for the baby when it is time for birthing. With the weight and the size of the baby it can lead to a woman feeling pain in the SI joints. When women feel this type of pain it can be from arthritis in the SI joints, this can increase each time a woman gets pregnant.

Walking patterns

Walking abnormally can cause SI joint dysfunction. You can walk abnormal from issues like one leg being shorter than the other or when a person favors one leg because of the pain. You can walk abnormal from other issues such as spine problems.

Women can walk abnormal while pregnant. This can only last as long as they are pregnant; once they give birth the pain may stop.

Talking to your doctor on a normal basis can help you understand your issue. There are lots of self-care products that can help you also.


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