4 Exercises to Relieve SI Joint Discomfort

Sarah Kommala Baez
Sep 4, 2018 · 3 min read

If you clicked on this article, then chances are that you already know about sacroiliac joint dysfunction and the discomfort and pain associated with it. Do you live with SI joint discomfort? Before Pilates, this discomfort was intense and chronic. These are exercises that have worked for me and keep me discomfort and pain-free. I hope they work for you too.

  1. Internal Rotation of the Legs

While lying down, your feet are usually parallel, or externally rotated, where your legs are turned out from the top, heels are closer together, and toes are further apart. Internally rotate your legs by turning your legs in from the top of the thigh, to bottom of the feet. Your toes will be closer together or touching and your heels will be further apart.

2. Knee Stirs

Lying down, both legs are bent, feet flat on the ground. One leg straightens, turns out in an external rotation. While maintaining that external rotation, bend your leg, drawing your foot up, and return your leg to the starting position. Do this a few more times, then reverse the motion. Now repeat on the other side.

3. Release Using Franklin Balls

Lying down, lift your hips and place Franklin Balls either underneath your SI joints, or underneath your upper glutes. You can adjust as needed later in the exercise. Put your hands on the mat or ground. Bring your legs into tabletop legs, maintaining a relatively neutral spine. In tabletop legs, your legs are bent, your feet are lifted and your shins are parallel or relatively parallel to the ceiling and your knee is located above your hips. Arc one leg away only as far as you can maintain the shape of your spine. Inhale to bring your leg away, exhale to arc it back over your hip. Do this a few times then repeat on the other side.

4. Release If You Have No Franklin Balls

Using the same principles of Franklin Balls and release with balls, I developed this method because I live with SI Joint discomfort. This is a “quick and dirty” method and gets the job done, but the release may not be as fulsome as that of a Franklin Ball. Make a fist with one hand, thumb tucked under your fist. Lying down, lift your hips and place your fist under your upper glute on the same side (e.g., right fist, right upper glute). The other hand is pressing into the mat or floor. Bring your legs into tabletop legs, maintaining a relatively neutral spine. In tabletop legs, your legs are bent, your feet are lifted and your shins are parallel or relatively parallel to the ceiling and your knee is located above your hips. Arc one leg away only as far as you can maintain the shape of your spine. Inhale to bring your leg away, exhale to arc it back over your hip. Do this a few times then repeat on the other side.

Getting confused? Watch this short video!

Don’t have time? Just do exercise #2 and #4 for instant relief.

Questions? Comments? Any great ideas to relieve SI joint discomfort or pain? Please let me know in the section below!

Live Well Now

Helping you feel your best. Live well now.

Sarah Kommala Baez

Written by

Pilates Instructor Apprentice at Balanced Body via Retrofit Pilates. Admin Assistant with 10+ Years of Experience Supporting Leadership.

Live Well Now

Helping you feel your best. Live well now.

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