What is “SI Joint” pain?

Most often overlooked cause of low back pain…

The first time I experienced SI joint pain was during my third trimester when pregnant with my first son.

This wasn’t a huge surprise because as your body prepares for labor, hormones help relax the pelvis and loosen the ligaments around the SI joint.

But with that extra mobility can come instability, strain, and pain.

And to be honest? 😢 The pain has come and gone over the years.

If you’ve ever had an ache right at your low back or booty that doesn’t quite feel like typical back pain, you may have experienced sacroiliitis:

👉 Irritation of the SI joint, where your sacrum (the base of your spine) meets your pelvis.

SI joint pain can be incredibly frustrating, but it doesn’t have to sideline you.

Here’s what works.

And it all starts from the ground up…with your feet and your balance.

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Why This Matters

SI joint pain is an often-overlooked cause of low back pain, accounting for an estimated 15-30% of chronic low back pain cases. And because midlife women are among the most likely to experience hip and pelvic pain, learning to recognize and address SI joint issues can make a huge difference in staying active and comfortable.

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FITNESS SIMPLIFIED

The key to managing SI joint pain is understanding what irritates the joint and building more stability around your pelvis.

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Fitness Tip to Relieve SI Joint Pain

Keep Your Pelvis Level and Strengthen It

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SI joint pain often flares when the pelvis becomes “off kilter”, placing extra strain on the ligaments that support the joint.

But your real life requires much more than that!!

Common triggers include:

😢 Standing with one hip popped out

😢 Crossing your legs

😢 Leaning to one side while sitting

😢 Spending lots of time on uneven ground

Start paying attention to your pelvic posture throughout the day and gently correct these positions when you notice them.

Then, focus on strengthening your glutes, core, and hip muscles.

The stronger the muscles around your pelvis, the more stable it becomes and the less stress your SI joint has to absorb.

✨ And the better your back and hips will feel!

Ready to be more proactive with some exercises focused on relieving SI joint pain? Try these 👇 today!

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Four Exercises to Relieve SI Joint Pain

Deep Belly Breathing (8-10 slow reps): Fully exhale (about 6 seconds) and add a gentle pelvic tuck if it feels good
Glute Bridges (8-10 reps): Push through your heels and add a small pelvic tuck before lifting
Bear Crawls (5 reps or short hold): Neutral spine + strong exhale as you hover knees off floor

Extra Tip: Sharp pain all of a sudden and need some instant relief? Try slowly exhaling to brace your deep abdominals while gently squeezing your glutes.

Did You Know...

Chronically tight hip flexors and adductor (inner thigh) muscles can pull on your pelvis and create unnecessary pressure on your SI joint.

The key is to NOT to push through the pain, but also to NOT stop moving. Move your legs and hips as much as you can through pain free ranges of motion to avoid locking up.

SI joint pain often shows up alongside sciatica, as both of these conditions can stem from similar problems in the pelvis and lumbar spine region.

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NUTRITION SIMPLIFIED

Feeling bored with your usual healthy meals? Sometimes the easiest way to eat better is simply letting the seasons inspire your plate.

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Nutrition Tip of the Week

Eat What’s In Season

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One of the joys of summer is that healthy eating becomes so much easier!

Aim to finish meals feeling satisfied and comfortably full

Farmers' markets and grocery stores are overflowing with colorful PROduce at its peak for flavor, freshness, and nutrition.

Think of seasonal produce as nature’s way of helping you add more variety to your meals.

Some summer favorites to enjoy:

The secret to successfully hitting this target?

🍅 Tomatoes

🥒 Cucumbers

🍉 Watermelon

🍓 Strawberries

🌿 Basil, mint, and dill

🌱 Beets and okra

And if you’re feeling stuck in a dinner rut, tray swapping traditional pasta for spaghetti squash this week like my recipe below. 👇

It’s a delicious way to add more PROduce to your plate while keeping meals fresh, satisfying, and fun.

Summer Spaghetti Squash‍

More ideas to slow down

Fresh local berries on top of cottage cheese with a dash of cinnamon and some seeds for crunch
Arugula salad topped with seasonal apples, peaches or pears, spicy pecans, grilled chicken and a balsamic vinaigrette
Steak fajitas with a freshly made pico de gallo and guacamole

MINDSET SIMPLIFIED

As women, we’re often quick to notice what’s not working and overlook the progress we’ve made. 😢

But each little win matters!

🏆 Did your hip feel a bit better after doing your exercises? Celebrate that!

🏆 Did you add more fresh produce to your meals this week? That’s a win!

🏆 Did you simply have a day where your body felt good and you enjoyed moving? High Five!

Progress isn’t always substantial.

More often, it’s found in the small improvements that quietly add up over time.

So instead of focusing on what’s frustrating or still needs fixing, start looking for evidence that you’re moving in the right direction.

Those little victories build confidence, fuel motivation, and remind you that your efforts are paying off.

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Mindset Tip of the Week

Celebrate Small Wins

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THE TAKEAWAY

SI joint pain can be frustrating, but don’t let it overshadow the progress you’re making. By strengthening and supporting your body, nourishing it with seasonal foods, and celebrating each victory along the way, you’re building a stronger, healthier, and more resilient version of yourself.

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Keep Your Pelvis Level and Strengthen It
Eat What’s In Season
Celebrate Small Wins

ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST Ep 244. How to Get Relief From Sciatica, SI Joint and Deep Hip Pain

‍SELF CARE SIMPLIFIED PODCAST Ep 298. Debunking Myths & Finding Relief from Sciatica, SI Joint and Chronic Pain

SELF CARE SIMPLIFIED PODCAST Ep 344. SIMPLE Nutrition Tips to Shape Up for Summer

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SPECIAL RESOURCE

If your hips feel weak, your back feels cranky, or your core just doesn’t feel supportive anymore, then I have the routine for you! Join me while we build strength and stability to keep your body feeling strong, steady, and pain-free.