Sacroiliac Joint Pain: Stretches For Relief

Doing gentle stretches for SI joint pain can help increase flexibility and range of motion in the lower back and hip area.

Stretches For SI Joint Pain
Alex Milan

Written By
Alex Milan

Published On
May 4, 2024

Disclaimer: This article has been generated with the assistance of AI tools. While our research team has fact-checked the content, readers should independently verify information for accuracy and reliability.

If you’re dealing with nagging sacroiliac (SI) joint pain in your lower back/hip area, stretching can provide much-needed relief. The SI joints connect your spine to your pelvis. When these joints become inflamed or move out of alignment, it can cause debilitating pain. Gentle stretches can help increase mobility, reduce tension, and manage SI joint discomfort.

Stretches For SI Joint Pain

Here are some effective stretches for SI joint pain recommended by experts:

Knee to Chest Stretch

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  • Lie on your back with knees bent and feet on the floor
  • Bring one knee up to your chest and grasp the knee with your hands
  • Gently pull the knee toward your body until you feel a stretch in your gluteal/lower back area
  • Hold for 30 seconds and switch legs

Figure 4 Stretch

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  • Lie on your back with knees bent
  • Cross one ankle over the opposite knee forming a “4” shape
  • Grasp the thigh of the straightened leg and gently pull it towards your chest until you feel a stretch in your gluteal/hip area
  • Hold for 30 seconds and switch legs

Supine Twist Stretch

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  • Lie on your back with knees bent and arms extended out
  • Let your knees fall slowly to one side as far as comfortable, twisting at the hips
  • Hold for 30 seconds and switch sides

Remember to move slowly, never force the stretches, and stop if you feel sharp pain. Applying heat pads to the area before stretching can also help loosen up the muscles.

Always check with your doctor before starting any new stretching routine, especially if you have an injury or condition like sciatica. With some gentle stretching, hopefully, you’ll find relief from that nagging SI joint pain.


[1] Knee to Chest Stretch – Cleveland Clinic (

[2] Figure 4 Stretch – Harvard Medical School (

[3] Supine Twist Stretch – Johns Hopkins Medicine (

Alex Milan

Alex Milan

Alex Milan is a licensed osteopath and acupuncturist based in United States. He graduated from the British School of Osteopathy in 2017, where he received extensive training in osteopathic techniques for treating musculoskeletal conditions. Alex is passionate about providing patients with holistic, drug-free pain relief and enabling people to live active, healthy lives. He utilizes osteopathic manipulative techniques along with acupuncture and lifestyle advice to address the root causes of pain and dysfunction in the body. With expertise in areas including sports injuries, back and neck pain, headaches, and repetitive strain injuries, Alex has helped numerous patients find relief from pain and return to their regular activities.

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