Pilates For SI Joint Pain

One of the most common complaints we hear from our clients is “I have low back pain.” While there can be many causes, such as a weak pelvic floor, the source is often the SI joint. If you experience pain on one side of your low back, or have pain that radiates down your buttock and leg or into the front of the hip, inflammation in the SI joint is likely the culprit. 

First, there are some things you can do to prevent the inflammation, like noticing if you favor one side over the other when you stand. It’s also quite common, especially in the modern world, to sit for long periods, often with your legs crossed. This leads to compression in the low back and hips, and stress on the SI joint directly. Taking breaks to get up, stretch, and walk around a bit can make a big difference. Finally, incorporating more exercise like Pilates, that emphasizes bi-lateral, non-jarring movements can help keep aching joints at bay.


To begin, we always encourage our clients to visualize where the pain is so they can also visualize where to focus their energy and send the breath. On the left, you’ll see a diagram of the Sacroiliac Joints. Notice how the joint is positioned such that it can affect a wide area in the lower back, hips, glutes, and sacrum. It’s easy to understand why inflammation in these joints can cause so many problems and so much pain. The question is: How do you get rid of it? 

We’ve included 3 exercises below; one you can do in the studio with us on The Guillotine, and 2 others you can do at home with little or no equipment. As always, take your time, and repeat these exercises daily to prevent or alleviate SI joint pain.

Jennifer Mapalad