Pregnancy is a transformative journey, bringing immense joy and significant physical changes. Among the many areas affected by these changes is the sacroiliac (SI) joint, a crucial structure in your pelvis. SI joint pain is a common concern during pregnancy, often causing discomfort and limiting mobility. In this blog, we’ll explore the SI joint, how pregnancy impacts it, and effective exercises to alleviate the pain.

What is the SI Joint?

The sacroiliac (SI) joint is where the sacrum (the triangular bone at the base of your spine) meets the ilium (the upper part of your pelvis). You have two SI joints, one on each side of your lower back. These joints play a vital role in stabilizing your pelvis and transferring forces between your upper and lower body.

Unlike other joints, the SI joint has minimal movement, providing stability rather than flexibility. However, during pregnancy, these joints undergo significant changes, leading to potential pain and discomfort.

How Pregnancy Affects the SI Joint

Hormonal Changes

During pregnancy, your body produces a hormone called relaxin. This hormone helps loosen ligaments and joints to accommodate your growing baby and prepare your pelvis for childbirth. While this flexibility is essential, it can destabilize the SI joints, making them more susceptible to pain and misalignment.

Weight Gain and Postural Changes

As your pregnancy progresses, the added weight of your baby shifts your center of gravity. This often leads to an exaggerated lumbar curve (lordosis) and increased strain on the lower back and pelvis. The SI joint, in particular, bears the brunt of these postural adjustments.

Asymmetrical Movement

Everyday activities, like walking, standing, or climbing stairs, may place uneven pressure on your SI joints, especially if one side of your pelvis is tighter or weaker. This asymmetry can exacerbate pain and discomfort in the region.

Symptoms of SI Joint Pain During Pregnancy

SI joint pain often presents as:

• A sharp or dull ache on one side of the lower back or buttocks.
• Pain radiating down the back of your thigh (but rarely below the knee).
• Difficulty walking, standing for long periods, or transitioning between sitting and standing.

If you experience these symptoms, it’s essential to address them early to prevent worsening pain and maintain mobility throughout your pregnancy.

Exercises to Alleviate SI Joint Pain

The following exercises can help strengthen the muscles around the SI joint, improve pelvic stability, and relieve pain:

Pelvic Tilts

1. Lie on your back with your knees bent and feet flat on the floor.
2. Gently tilt your pelvis backward, pressing your lower back into the floor.
3. Hold for a few seconds, then release.
4. Perform 10–15 repetitions.

Benefits: Strengthens the core and promotes proper pelvic alignment.

Cat-Cow Stretch

1. Start on your hands and knees in a tabletop position.
2. Inhale as you arch your back, lifting your head and tailbone (Cow pose).
3. Exhale as you round your back, tucking your chin and tailbone (Cat pose).
4. Repeat for 1–2 minutes.

Benefits: Improves spinal mobility and reduces lower back tension.

Modified Side-Lying Clamshell

1. Lie on your side with your knees bent and a pillow supporting your belly if needed.
2. Keep your feet together as you lift your top knee, then lower it back down.
3. Perform 10–12 repetitions on each side.

Benefits: Strengthens the gluteus medius, a key muscle for pelvic stability.

Hip Flexor Stretch

1. Kneel on one knee with the other foot in front, forming a 90-degree angle.
2. Gently shift your weight forward, feeling a stretch in the front of your hip.
3. Hold for 20–30 seconds on each side.

Benefits: Relieves tension in the hip flexors, reducing strain on the pelvis.

Bridge Pose

1. Lie on your back with knees bent and feet hip-width apart.
2. Press through your heels to lift your hips toward the ceiling.
3. Hold for a few seconds, then lower back down.
4. Perform 8–10 repetitions.

Benefits: Strengthens the glutes and core, improving overall pelvic stability.



Tips for Managing SI Joint Pain During Pregnancy

• Avoid standing on one leg for prolonged periods.
• Use a pregnancy support belt to reduce pelvic pressure.
• Sleep with a pillow between your knees to maintain pelvic alignment.
• Practice good posture to minimize strain on your lower back and pelvis.

Take the Next Step with Bloom Wellness

At Bloom Wellness, we specialize in helping pregnant individuals navigate the physical challenges of pregnancy, including SI joint pain. Our expert pelvic floor physical therapists provide personalized care to alleviate discomfort and enhance your overall well-being.