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Sacroiliac (SI) joint pain: 9 exercises to relieve discomfort

Discover SI (sacroiliac) joint pain exercises recommended by physical therapists to reduce discomfort and ease your daily routine.

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Last Updated: Mar 11, 2026
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Table of Contents

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1. Hip Thrust

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2. Supine Glute Stretch

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3. Seated Hamstring Stretch

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4. Monster Walk

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5. Dead Bug

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6. Bird Dog

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7. Side Plank From Knees

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8. Quadruped Lateral Flexion

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9. Seated Glute Stretch

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Table of Contents
9 SI Joint Pain Exercises 
1. Hip Thrust
2. Supine Glute Stretch
3. Seated Hamstring Stretch
4. Monster Walk
5. Dead Bug
6. Bird Dog
7. Side Plank From Knees
8. Quadruped Lateral Flexion
9. Seated Glute Stretch
Personalizing Your SI Joint Pain Stretches
Benefits of SI Joint Pain Exercises 
How Hinge Health Can Help You
References 

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