Easy SI Joint Pain Pregnancy Stretches that Bring Relief

Last Updated on January 12, 2024 by Dr. Tiffany Egan

Are you an expectant mom experiencing SI joint pain during your pregnancy? As a chiropractor and mom of 3, I definitely understand how uncomfortable and frustrating this can be. That’s why I’m here to help!

In this article, I will guide you through some easy SI joint pain pregnancy stretches that can bring you the much-needed relief you deserve. These stretches are safe, gentle, and specifically designed to target the pain and discomfort in the SI joint area.

So, let’s dive in and discover the stretches that can make a difference in your comfort levels during pregnancy.

Understanding SI Joint Pain during Pregnancy

As a woman experiences the joys and challenges of pregnancy, she may also encounter physical discomforts such as sacroiliac joint pain “SI joint pain” or sacroiliac joint dysfunction. The sacroiliac (SI) joints are located where the sacrum meets the ilium bones of the pelvis.

During pregnancy, weight gain and hormonal changes can cause the ligaments and connective tissue around these joints to loosen, leading to SI joint pain. Understanding the causes and symptoms of SI joint pain is essential for finding effective relief.

SI joint pain during pregnancy is commonly caused by the increased production of relaxin, a hormone that relaxes the ligaments in preparation for childbirth. This hormonal shift allows the pelvis to widen, but it can also lead to instability in the lower body, especially the SI joints along with lower back pain and posterior pelvic pain.

The symptoms of SI joint pain include aching or sharp pain in the lower back, buttocks, and hips. It can range from mild to severe pain and may radiate down the legs and worsen with activities such as walking, standing, or climbing stairs.

Piriformis syndrome in pregnancy is another very common cause of pain located around the SI joint. It is a condition where the piriformis muscle, located in the buttocks, becomes tight or irritated and puts pressure on the sciatic nerve. This can lead to symptoms such as pain, tingling, or numbness that radiates down the leg. Symptoms of piriformis syndrome and sciatica often overlap.

There is good news! Stretching is a valuable tool for relieving SI joint pain during pregnancy. By engaging in regular SI joint pain pregnancy stretches and exercises, you can help strengthen the muscles around the SI joints, improve flexibility, and reduce pain and discomfort. Stretching also promotes blood flow to the affected area, which can aid in the healing process.

Additionally, stretching can provide a range of other benefits for pregnant women. It’s the best way to help alleviate muscle tension and tightness, improve posture, enhance overall flexibility, and promote relaxation. By incorporating stretching into your daily routine, you can not only find relief from SI pain but also support your overall well-being during pregnancy.

Precautions and Safety Tips for Stretching during Pregnancy

Before starting any SI joint pain pregnancy stretches, it is important to consult with your healthcare provider. They can provide guidance specific to your individual needs and ensure that stretching is safe for you and your baby. Here are some general precautions and safety tips to keep in mind:

1. Start slowly: Begin with gentle stretches and gradually increase the intensity and duration as your body becomes more accustomed to the exercises.
2. Warm-up: Always warm up your muscles before stretching to reduce the risk of injury. This can be done through light aerobic exercises such as walking or gentle cycling.
3. Listen to your body: Pay attention to any discomfort or pain during stretching. If you experience sharp or intense pain, stop the exercise and consult your healthcare provider.
4. Modify as needed: Adapt the stretches to your comfort level and physical abilities. Use props such as pillows or yoga blocks to support your body and maintain proper alignment. The hormone relaxin may make your body feel less stable. This is normal with a growing baby inside of you. Be sure to modify as much as you need to! Here are 10 Best Piriformis Syndrome Exercises to Avoid!
5. Stay hydrated: Drink plenty of water before, during, and after stretching to stay hydrated and prevent muscle cramps. Also, joint pain and dehydration are related so keep drinking those fluids!

By following these precautions and safety tips, you can ensure that stretching is a safe and beneficial practice during pregnancy.

5 Easy SI Joint Pain Pregnancy Stretches

1. Cat-Camel Stretch:
   • Start on your hands and knees, with your hands directly under your shoulders and your knees hip-width apart.
   • Inhale and arch your back, lifting your chest and tailbone towards the ceiling. This is the cat position.
   • Exhale and round your back, tucking your chin towards your chest and pressing your spine towards the ceiling. This is the camel position.
   • Repeat this flow, moving between cat and camel positions for a few breaths. Focus on the movement and the stretch in your lower back.
2. Pelvic Tilt Stretch:
   • Lie on your back with your knees bent and feet flat on the floor.
   • Place your hands on your hips, with your fingers pointing towards your feet.
   • Inhale and tilt your pelvis forward, pressing your lower back into the floor. This will create a gentle stretch in your lower back.
   • Exhale and release the tilt, allowing your lower back to return to its neutral position.
   • Repeat this movement, focusing on the stretch and the engagement of your core muscles.
3. Seated Forward Bend Stretch:
   • Sit on the edge of a chair with your feet flat on the floor, hip-width apart.
   • Extend your arms forward, parallel to the floor, with your palms facing down.
   • Inhale and lengthen your spine, sitting tall.
   • Exhale and slowly hinge forward at the hips, keeping your back straight. Reach towards your feet or ankles, depending on your flexibility.
   • Hold this position for a few breaths, feeling the stretch in your lower back and hamstrings.
4. Hip Flexor Stretch:
   • Stand with one foot forward and the other foot back in a lunge position.
   • Shift your weight onto your front foot while keeping your back leg straight.
   • Slowly lower your back knee towards the floor, feeling the stretch in the front of your hip and thigh.
   • Hold this position for a few breaths, then switch sides and repeat.
5. Child’s Pose Stretch:
   • Start on your hands and knees, with your knees wider than hip-width apart.
   • Sit back on your heels and lower your upper body towards the floor, bringing your forehead to the mat.
   • Extend your arms forward or rest them alongside your body.
   • Relax into this stretch, feeling the gentle release in your lower back and hips.

Incorporating Stretching into Your Daily Routine

To make SI joint pain pregnancy stretches a regular part of your day, consider the following tips:

1. Schedule it: Set aside dedicated time each day for stretching exercises. This can be in the morning, during a break, or before bed. Consistency is key for effective results.
2. Make it enjoyable: Find stretches that you enjoy and that feel good for your body. Experiment with different movements, gentle exercises and variations to keep your routine interesting. Here are some of the best pregnancy ball exercises for pelvic pain.
3. Seek guidance: Consider joining a prenatal yoga or stretching class. The guidance of a qualified instructor can help you learn proper techniques and ensure a safe and effective stretching practice.
4. Involve your partner: Stretching can be a bonding activity for you and your partner. Encourage them to join you in your stretching routine, providing support and motivation.

By incorporating SI joint pain pregnancy stretches into your daily routine, you can maximize the benefits and effectively manage SI joint pain during pregnancy.

Other Treatment Options for SI Joint Pain during Pregnancy

While SI joint pain pregnancy stretches can be highly effective in relieving discomfort, there are other treatment options to consider. These can include:

1. Physical therapy: A qualified physical therapist can provide targeted exercises and techniques to alleviate SI joint pain and improve overall strength and stability. Physical therapists are great for addressing muscular imbalances including the piriformis muscle, pelvic floor muscles and other soft tissues that support the back of the pelvis.
2. Chiropractic care: Chiropractors can perform adjustments and manipulations to realign the SI joints and relieve pain. They can also help address other concerns such as low back pain, SI joint dysfunction and check the alignment of the pubic bone and pelvic bones. I highly recommend seeing a perinatal chiropractor throughout your pregnancy <<– Here’s why!
3. Supportive devices: The use of a sacroiliac belt (SI belt) or support belts specifically designed for pregnancy is a great way to provide additional stability and reduce SI joint pain. It can also give those hip stabilizing muscles (lower back muscles, abdominal muscles and pelvic muscles) a break so your SI joint ligaments don’t have to work so hard. I personally used one throughout all three of my pregnancies and found it to be extremely helpful!
4. Wear supportive footwear: Here are some tips on how to find the best shoes for pregnancy back pain!
5. Rest and relaxation: Giving your body adequate time to rest and recover is crucial. Try to incorporate periods of rest throughout the day and prioritize quality sleep at night.
6. Heat and cold therapy: Applying heat or ice packs to the affected area can help reduce inflammation and provide temporary pain relief.
7. Epsom Salt baths: Taking a 20 minute soak not only helped me relax after a long day, but it also helped with leg cramps that I experienced throughout the night. Try to take a few baths throughout your pregnancy from first trimester to third trimester. 

Remember to consult with your healthcare provider before trying any new treatment options to ensure they are safe for you and your baby.

Conclusion

SI joint pain during pregnancy can be challenging, but with the right techniques and practices, relief is attainable.

By understanding the causes and symptoms of SI joint pain, incorporating stretching into your daily routine, and exploring other treatment options, you can effectively manage discomfort and promote a healthier, more enjoyable pregnancy.

Remember to consult with your healthcare provider for personalized advice and guidance throughout your pregnancy journey. Embrace the power of stretching and take control of your SI joint pain today!

If you’re experiencing SI joint pain during pregnancy, consult your healthcare provider for personalized guidance and try incorporating these easy SI joint pain pregnancy stretches into your daily routine for relief. Remember to listen to your body and prioritize your well-being throughout your pregnancy journey.