Relieve SI Joint Pain with Targeted Exercises at Fixxed
If you’re dealing with SI joint pain, you know how disruptive it can be. Everyday activities like bending, twisting, or even standing can feel uncomfortable—and returning to yoga, lifting, or your usual workouts might seem impossible. At Fixxed, we help clients address SI joint dysfunction with targeted mobility and strengthening exercises that reduce pain and improve function.
Why SI Joint Health Matters
The sacroiliac (SI) joint connects your spine to your pelvis and is crucial for transferring forces between your upper and lower body. When the joint isn’t moving properly or the surrounding muscles are weak, pain and dysfunction can develop. The key to relief isn’t just rest—it’s targeted exercises that mobilize the joint and strengthen supporting muscles.
Top Exercises to Reduce SI Joint Pain
1. Quadruped Hip Hikes Over a Yoga Block
Benefits: This exercise targets the muscles around your pelvis, especially the glute medius, which stabilizes the SI joint. Hip hikes over a block improve pelvic control and help distribute weight evenly, reducing strain on the SI joint.
How to do it:
Start in a quadruped position and place one foot on a yoga block.
Slowly lower the block-side hip toward the floor, then lift back to neutral.
Perform 10–15 reps per side, moving slowly and with control.
2. Side Plank with Hip Dip
Benefits: Side planks engage your obliques and deep core muscles, stabilizing your pelvis and decreasing shear forces on the SI joint. Adding a gentle hip dip increases mobility and strengthens key stabilizers.
How to do it:
Start in a side plank position, supporting your body on one forearm and the side of your foot.
Slowly lower your hip toward the ground, then lift back up.
Repeat 10–12 reps per side, keeping your core tight.
Why Consistency Matters
Incorporating these exercises 3–4 times per week helps build the stability your SI joint needs to function properly. Rest alone won’t strengthen the muscles that support your pelvis, but progressive movement and targeted strengthening will.
At Fixxed – with physical therapy in Wakefield, we guide clients through safe, effective exercises for SI joint pain, helping you return to the activities you love—yoga, lifting, or daily life—without discomfort.
If you’re struggling with SI joint pain, schedule a consultation at Fixxed today and start moving better with a plan tailored to you.
