Yoga for SI Joint Pain
Written and reviewed by The Kriya Yogi
The sacroiliac joint is meant to move only a small amount, and pain here often comes from too much unstable movement rather than tightness. This sequence favours symmetrical, controlled positions over deep, asymmetrical stretches.
Why SI pain is different from muscular back pain
The SI joints connect the sacrum to the pelvis and normally move only a few millimetres. When the surrounding ligaments and muscles do not control that small range well — often after pregnancy, a fall, or repetitive asymmetrical loading — the joint can become painful with movements that load one side more than the other, like single-leg standing poses or deep asymmetrical lunges.
How to practise
Favour symmetrical, two-legged positions and controlled core engagement over one-sided deep stretches. When single-leg work is included, keep the pelvis level and avoid letting one hip drop or rotate.
What to avoid
Avoid deep asymmetrical hip openers like pigeon pose and wide-legged forward folds with uneven weight, which can shear the joint. Avoid activities that combine bending and twisting the low back at the same time, a common irritant for SI pain.
How often
Gentle stabilising work most days, in short sessions, tends to help more than occasional deep stretching sessions, which can further destabilise an irritated joint. Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.
The sequence
- 01
- 02Setu Bandha SarvangasanaBridge Pose
Bridge with feet and knees hip-width, building symmetrical glute strength.
- 03PhalakasanaPlank Pose
Plank on the knees if needed, to build core stability that supports the SI joint.
- 04MalasanaGarland Pose (Yogi Squat)
A supported, symmetrical squat rather than a one-sided hip stretch.
- 05Supta Baddha KonasanaReclining Bound Angle Pose
Reclined and supported, keeping both knees evenly supported by blocks.
- 06
- 07ApanasanaKnees-to-Chest Pose
Both knees to chest together, rather than a one-sided knee hug, to keep the pelvis symmetrical.
- 08ShavasanaCorpse Pose
A pillow between the knees can keep the pelvis in a neutral, symmetrical position.
For seated or floor-based work, use a clean, stable surface with enough support for comfort.
Cautions
- See a doctor if pain is severe, one-sided, and follows pregnancy or childbirth, for a proper pelvic assessment.
- See a doctor if there is numbness or weakness in a leg alongside the SI-area pain.
- Avoid deep one-sided hip stretches like unsupported pigeon during a flare.
- Avoid combined bending-and-twisting movements of the low back.
- If a sacroiliac belt has been recommended by a clinician, continue using it during practice unless advised otherwise.
What the evidence supports
SI joint pain is under-researched compared with general low back pain, and there is little yoga-specific trial evidence. Physiotherapy literature generally supports pelvic stability and symmetrical strengthening work, which is the reasoning behind this sequence rather than a claim of proven yoga-specific benefit.
Questions about si joint pain
+ Is yoga good for SI joint pain?
+ What yoga poses should I avoid with SI joint dysfunction?
+ Can pregnancy cause SI joint pain that yoga can help?
+ Why does one side of my lower back hurt more than the other?
+ Does core strength help SI joint pain?
Keep reading
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.