The Best Stretches for Sacroiliac Pain

Written by Rachel Nall

11 December, 2018

Sacroiliac joint pain can make everyday activities like getting out of bed and doing the laundry quite difficult. These important joints transfer weight from your spine to your legs. Stretches can improve flexibility, relax tight muscles and decrease pain in this area. Hold each stretch for 30 seconds and repeat three times in a row.

Perform your stretches 1 to 2 times each day. Stretch until you feel a strong pulling sensation, but avoid pain. Overstretching can cause damage to your muscles.

Read more: SI Joint Stretches & Exercises

1. Tensor Fascia Lata Stretch

The tensor fascia lata muscle runs along the outer edges of your thighs. Because they attach to your pelvis, tightness in these muscles can cause pain in your sacroiliac joints.

HOW TO DO IT: Stand and cross your right leg in front of your left. Keeping your knees straight and feet on the floor, lean your upper body to the left until you feel a stretch along the outside of your right thigh. Repeat on the opposite side.

The tensor fascia lata muscle runs along the outer edges of your thighs.
Keeping your knees straight and feet on the floor, lean your upper body to the left until you feel a stretch along the outside of your right thigh.

2. Lumbar Rotation

Tensor Fasciae Latae Muscle Stretches

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Lumbar rotation stretches muscles in your lower back and pelvis.

HOW TO DO IT: Lie on your back. Bend your knees and place your feet on the floor. Keeping your legs together, allow your knees to slowly drop to the right as far as you comfortably can. Keep your shoulder blades on the ground throughout the movement. Repeat this stretch on the left.

Lumbar rotation stretches muscles in your lower back and pelvis.
Bend your knees and place your feet on the floor.

3. Cow Face Pose

The Cow Face yoga pose specifically targets muscles around the sacroiliac joint.

HOW TO DO IT: Sit with your knees bent and soles of your feet touching each other. Cross your right leg over your left until your knees are directly on top of each other.

Keeping your back straight, lift your right arm overhead. Bend your elbow to bring your right hand behind your head. Put your left arm behind your back and interlock your fingers. Lean forward slightly to deepen the stretch. Hold for one minute, then switch arm positions and repeat.

The Cow Face yoga pose specifically targets muscles around the sacroiliac joint.
Put your left arm behind your back and interlock your fingers.

4. Piriformis Stretch

Stretches for Thoracic Paraspinal Muscles

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The piriformis muscle crosses your hip and can lead to tightness in the sacroiliac joint.

HOW TO DO IT: Lie on your back with your legs extended. Bend your right knee and use your arms to gently pull it toward your left shoulder. Stop when you feel a stretch in your right buttock.

The piriformis muscle crosses your hip and can lead to tightness in the sacroiliac joint.
HOW TO DO IT: Lie on your back with your legs extended.