Sacroiliac Pain Explained

If you’ve ever felt a deep, nagging ache in your lower back, hip, or even down into your leg, your sacroiliac joint (SIJ) may be the source. SIJ pain is incredibly common yet often overlooked — and getting the right assessment can make all the difference.

What Is the Sacroiliac Joint?

Your sacroiliac joint sits at the base of your spine, connecting your sacrum to your pelvis. It helps to transfer load between your upper body and legs. When these joints become irritated, stiff, or unstable, they can create pain that feels sharp, achy, or radiating.

Which Muscles Can Be Involved?

SIJ pain is rarely just about the joint itself. Surrounding muscles often play a major role:

• Erector Spinae — weakness or tightness can change pelvic stability

• Gluteus maximus — one of the main stabilisers of the SIJ

• Piriformis — can tighten and refer pain into the hip or leg

• Iliacus & psoas (hip flexors) — tension can tilt the pelvis and stress the joint

• Quadratus lumborum (QL) — often compensates when the pelvis isn’t moving well

• Hamstrings — tension can pull on the pelvis and affect SIJ alignment

When these muscles aren’t working together smoothly, the SIJ can become overloaded — leading to pain with walking, standing, bending, or even sleeping.

Exercises That Can Help

Gentle, targeted movement is one of the best ways to support SIJ function. Here are a few commonly helpful exercises:

Glute bridges  

• Helps activate and strengthen the glutes to stabilise the pelvis.

Clamshells  

• Great for improving hip stability and reducing SIJ strain.

Hip flexor stretch  

• Releases tension that can pull the pelvis forward.

Piriformis stretch  

• Eases deep glute tension that often contributes to SIJ discomfort.

Pelvic tilts  

• Encourages mobility and reduces stiffness through the lower back and pelvis.

QL stretch  

• Helps reduce compensatory tightness on one side of the lower back.

Every body is different — so the most effective exercises depend on what’s actually driving your pain. Please consult with your therapist to determine which exercises are suitable for you and how to perform correctly.

How We Can Help

At Body Align, we take a whole‑body approach to SIJ pain. During your session, we may assess:

• How your pelvis moves

• Which muscles are overworking or underworking

• Postural patterns contributing to strain

• How your lower back and hips are sharing load

Your treatment may include:

• Musculoskeletal assessment

• Remedial massage 

• Myofascial release

• Dry needling

• Joint mobilisation

• Corrective exercises tailored to your body

• Education on movement patterns that support long‑term relief

Our goal is to help you move with confidence again — feeling freer, more stable, and supported in your day‑to‑day life.