1. SI Joint Compression

This uses your hands to provide gentle compression to the pelvis.

  • How to do it: Lie on your back with your knees bent. Hug both knees toward your chest. Use your hands to squeeze and press your knees in gently.
  • Hold: Hold the compression for 30 seconds.

Repeat: Repeat 3 times.

 

  1. SI Joint Distraction

This uses a band to push the knees out, which helps to separate the joints gently.

  • How to do it: Lie on your back with your knees bent. Place a resistance band around your thighs, just above the knees. Push your knees out against the resistance of the band.
  • Hold: Hold the push for 10 seconds.
  • Repeat: Repeat 10 times.
  1. Side-Lying Leg Lift (With Band)

This strengthens the side hip muscles (gluteus medius) which are key stabilizers for the SI joint.

  • How to do it: Lie on your back with a resistance band around your thighs. Keep your back and core steady and lift one knee up as shown in the picture.
  • Hold: Hold the lift for 10 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Glute Bridge

This strengthens the buttock muscles (glutes) which are vital for SI joint support.

  • How to do it: Lie on your back with your knees bent and feet flat. Squeeze your butt muscles and lift your hips up off the floor until your body is in a straight line from shoulders to knees.
  • Hold: Hold the top position for 5-10 seconds.
  • Repeat: Repeat 10 times.
  1. Clamshell

This targets the gluteal muscles on the side of your hip.

  • How to do it: Lie on your side with your knees bent and feet together. Slowly lift your top knee up toward the ceiling like a clamshell opening. Keep your feet touching and do not let your hips roll back.
  • Hold: Hold the top position for 3 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Piriformis Stretch

This stretches the piriformis muscle, which can put pressure on the sciatic nerve and irritate the SI joint if it is too tight.

  • How to do it: Lie on your back. Cross your right ankle over your left knee. Gently pull your left thigh toward your chest until you feel a stretch in your right buttock.
  • Hold: Hold the stretch for 30 seconds.
  • Repeat: Repeat 2-3 times on each side.

Sources:

 

  • Clinical Practice Guidelines: Look for guidelines from the American Physical Therapy Association (APTA) for Lumbar Spine and Sacroiliac Joint Dysfunction. These documents summarize evidence-based treatment.
  • Major University Health Systems: Sources like the Mayo Clinic or Cleveland Clinic often publish detailed, patient-friendly protocols for low back stabilization and pain management.