Treating SI Joint Pain at Home

Do you suffer from SI joint pain, but don’t know how to cope? This blog post provides easy self-care techniques to help reduce your pain and improve your wellbeing. By following our advice, you can create a better quality of life, without needing to leave your home.

Quick facts: Treating Si Joint Pain At Home

  • ✅ Exercise is the most effective non-surgical way to treat SI joint pain (Source: American Academy of Physical Medicine and Rehabilitation)
  • ✅ Cold therapy, such as using cold packs, can help reduce inflammation and pain associated with SI joint pain (Source: Spine-health)
  • ✅ Performing yoga poses can help strengthen and stretch the muscles around the SI joint (Source: Healthline)
  • ✅ Physical therapy is an effective way to reduce pain and restore normal SI joint function (Source: Verywell Health)
  • ✅ Taking anti-inflammatory medications can help reduce SI joint pain (Source: Everyday Health)


Sacroiliac (SI) joint pain is a common condition that can cause pain in your lower back and hips. Thankfully, there are a few treatment options that you can try at home to help alleviate the pain.

Here, we will review some of the best at-home treatments for SI joint pain and discuss how they can help you find relief:

What is SI joint pain?

SI (Sacroiliac) joint pain is a condition that affects the area of the lower back where the sacrum and ilium come together. This joint, which is responsible for connecting the spine to the pelvis, can become inflamed and sore due to repetitive activities or trauma.

Symptoms of SI joint pain may include:

  • Localized tenderness
  • Difficulty standing or sitting for long periods of time
  • Difficulties with simple movements such as bending over

SI joint pain is often misdiagnosed due to its similarity in symptoms with lumbar spine disorders like disc herniation or degenerative disc disease.

Treating this condition at home can involve:

  • Over-the-counter medicines
  • Hot/cold therapy
  • Stretching exercises
  • Other activities that can be done without medical intervention

Causes of SI joint pain

Sacroiliac (SI) joint pain can be caused by a variety of factors, including:

  • Injury or trauma
  • Osteoarthritis
  • Pregnancy
  • Childbirth

Injury to the SI joint can result from trauma to the lower back, such as a fall or a direct strike to the area. It is also not uncommon for overuse injuries to cause SI joint pain. Osteoarthritis can develop due to age-related wear and tear of the joint cartilage. Meanwhile, during pregnancy and childbirth, hormonal changes can cause the ligaments that support the SI joints to become loosened and strained. When this happens, it can lead to instability in the sacroiliac joints and resulting pain.

Other potential causes for SI joint pain include:

  • Infection or tumors in the pelvic area
  • Disc herniation in which one vertebra slides forward onto another vertebrae creating pressure on nerves and tissues in the region of your hip/lower back/buttocks area.

At-Home Treatments

For many, treating SI Joint pain at home is one of the most cost-effective and convenient ways to manage their pain. There are a number of at-home treatments that can be done to manage pain and prevent it from becoming worse. This article will cover some of the at-home treatments that are available for SI Joint pain relief:


Rest is a great way to reduce SI joint pain and provide relief. By removing stress from the joint, you can help alleviate pain and inflammation. It’s important to remember that rest is not complete inactivity; rather, it means avoiding activities or postures that increase SI joint discomfort or cause pain. Examples include lifting heavy objects, sitting for too long periods of time, or performing repetitive motions with the lower back or hips.

You may also find it helpful to alternate between periods of resting and engaging in low-impact physical activities such as swimming, riding an exercise bike, or walking on flat surfaces. Proper posture is important for preventing future SI joint issues—when sitting, make sure to keep your back straight and your feet firmly planted on the ground.

Ice/Heat Therapy

Ice/Heat Therapy is a popular at-home treatment for Sacroiliac (SI) Joint Pain. Cold therapy helps reduce inflammation and pain by numbing the affected area, while heat helps relax muscles and improve circulation.

To apply cold therapy, use an ice pack or a frozen bag of vegetables wrapped in a towel, and hold it to the painful area for 15 minutes every two hours. To apply heat therapy, use a heating pad or warm cloth and place it on the painful area for 15 minutes every two hours.

It’s important to note that applying either one too frequently can be more harmful than helpful, so ensure that you take an hour-long break between each session. Additionally, if you find that either heat or cold brings you relief after a few sessions, stick with that one type of treatment rather than alternating between them.

Stretching and Strengthening Exercises

Stretching and strengthening exercises are often recommended as an important part of treating lower back pain, including SI joint pain. Stretching can help improve mobility and flexibility in the affected area, while strengthening exercises can help your muscles support your joints more effectively.

Some examples of stretching and strengthening exercises for SI joint pain include:

  • Hip flexor stretches
  • Gluteal stretches
  • Core-strengthening exercises like planks and bridges.

Other activities such as yoga or Pilates may also be beneficial.

It is important to work with a physical therapist or other healthcare professional to determine the best exercises for your particular condition. They can provide you with guidance on proper form and technique for each exercise, as well as any modifications that may be necessary to make the exercise easier or safer for you to perform.

Over-the-Counter Medications

Over-the-counter medications are often the first step in treating SI joint pain. Commonly used medications include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin. These medications work by reducing inflammation and relieving pain. It is important to read the labels on these products and follow directions carefully – including not exceeding recommended doses – to avoid adverse reactions or side effects. It can also be helpful to alternate between different types of NSAIDs every few days, as this may offer more sustained relief from pain.

In addition to oral medications, over-the-counter creams or gels that provide a cooling effect on the skin can be applied directly to the painful area for temporary relief of discomfort.

Professional Treatments

When it comes to treating SI joint pain, the most effective approach is often to seek professional help from a qualified healthcare provider. Professional treatments such as chiropractic adjustments, physical therapy, and injections may be recommended for those suffering from SI joint pain.

Let’s take a deeper look into the different professional treatments available:

Physical Therapy

Physical therapy for the SI joint is often the first line of treatment for those suffering from chronic pain. Professional physical therapists have a range of expertise in treating the SI joint and can provide personalized guidance specific to one’s needs.

Generally, SI joint physical therapy treatments focus on:

  • Increasing flexibility
  • Strengthening the muscles around the joint
  • Stretching to reduce tension and improve mobility
  • Improving posture

In addition to general therapies, a physical therapist may also use various modalities—such as heat/cold therapy and electrical nerve stimulation—to reduce pain and improve function. A physical therapist may also advise on how to properly move about daily activities so as to not aggravate the area further. Lastly, they can refer patients to other healthcare professionals if necessary for additional care.

Steroid Injections

Steroid injections are common treatments for SI joint pain. They can be used to relieve inflammation, control pain and swelling, and help restore function. These injections are typically administered by an injection specialist or a doctor in a clinic setting, so it’s important to consult a medical professional before getting an injection.

A steroid medication is injected directly into the affected joint, which works to reduce inflammation, swelling and pain quickly. The injection usually takes less than 15 minutes, and the relief can last anywhere from several days to weeks, depending on the individual’s needs and the severity of their condition.

Steroid injections may not be suitable for everyone – they should not be used if there is an infection near the targeted joint or if there is any allergic reaction after previous steroid injections. Overall, steroid injections can be quite effective in treating SI joint pain when administered under the guidance of a qualified medical professional.


Surgery is an option for those who have tried physical therapy, medications, and non-invasive treatments for SI joint pain without success. Surgery is usually a last resort because the risks and recovery time associated with the procedure are significant, but there are a few different surgeries that can be performed depending on the severity of the pain.

Some common surgical procedures include:

  • Fusion of the joints
  • Injections of corticosteroid medications to relieve inflammation
  • SI joint replacement using an artificial joint.

The decision to pursue surgery as a treatment should be discussed with your healthcare provider as there is no one-size-fits-all solution for treating SI joint pain.


SI joint pain is a common condition among many people, but there are some ways to prevent it from occurring. Regular exercise and a healthy diet will help reduce your risk of developing SI joint pain. Stretching your core and gluteal muscles also helps to reduce tension on the SI joints.

Additionally, avoiding certain activities such as running or jumping on hard surfaces may help reduce the risk of developing SI joint pain.

Maintaining Proper Posture

One of the best ways to start managing your SI joint pain at home is by maintaining proper posture. Proper posture helps to ensure that your spine is aligned properly and that your muscles, ligaments and joints are not being overworked. Improper posture can lead to inflammation in the SI joint, as well as other areas of the spine, so it’s important to pay attention to how you’re sitting and standing.

While seated, avoid slouching or leaning too far forward or back. For standing, keep both feet on the ground with your weight distributed evenly between them. Avoid excessive twisting of your torso, which can put extra pressure on your SI joints. Finally, maintain a neutral lumbar curve while sitting or standing to help ensure proper alignment of your spine and limit irritation in the SI joint region.

Avoiding High-Impact Activities

When dealing with SI joint pain, it is important to avoid high-impact activities, such as running and jumping. High-impact activities can place a great deal of stress on the pelvic area and can cause further irritation and inflammation in the SI joint.

Low-impact exercises such as yoga, light weight training, swimming, and pilates are better options when dealing with SI joint pain. If a person chooses to participate in a high-impact activity despite their discomfort, they should begin slowly and gradually increase their intensity over time if needed.

Additionally, it is important for individuals to properly warm up for any exercise session or activity in order to prevent injury or further irritation of the affected joints. Finally, using proper body mechanics can also help reduce symptoms associated with SI joint pain by helping one maintain a proper posture.

Wearing a Supportive Belt

Wearing a supportive belt is one of the simplest, most effective ways to alleviate pain associated with SI joint dysfunction. A supportive belt is designed to provide crucial support and help prevent your SI joint from becoming overly stretched or strained. It can also help provide stability to your sacroiliac area, allowing you more freedom of movement and less pain.

When wearing a belt it’s important to not make it too tight as this can cause excessive pressure that can lead to more problems. Additionally, it’s important to ensure that the belt you choose has enough flexibility in order for proper movement while providing support.

Depending on the type and severity of your sacroiliac joint dysfunction, consulting a medical professional can provide you with beneficial advice regarding the best type of brace or support for you.


At the end of the day, treating SI joint pain at home requires a multi-pronged approach. This means you not only need to focus on strengthening and stretching your muscles, but also address any underlying medical conditions that may be causing your pain.

Furthermore, it is important to consider different methods for managing pain, such as icing and rest. Lastly, it is essential to consult with a physician so they can give you an accurate diagnosis and provide you with more personalized treatments.

With these strategies in place, you should be able to control your SI joint pain from the comfort of your own home.

FAQs about: Treating Si Joint Pain At Home

Q: What are the most common treatments for SI joint pain?

A: Common treatments for SI joint pain include physical therapy, hot and cold therapy, stretching and strengthening exercises, and low-impact aerobic activity. In some cases, medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) may be prescribed to help reduce pain and inflammation.

Q: What can I do to relieve pain from my SI joint at home?

A: At-home treatments for SI joint pain include applying ice or heat to the area, performing stretching and strengthening exercises, and engaging in low-impact aerobic activities like swimming or cycling. Additionally, massage therapy, yoga, and acupuncture may also be beneficial.

Q: What type of doctor should I see if my SI joint pain is severe?

A: If you are experiencing severe SI joint pain, it is best to seek medical attention from a qualified professional. Your doctor may refer you to a physical therapist or an orthopedic specialist, who can provide more specialized treatment for your condition.

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