Low Back and SI Joint, Phase 1 · Exercise 5 of 5 LB-1 #5

SI Joint Mobilization (optional)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Loosen the SI joint

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Only if your provider assigned it. Do this only if: You feel pain or stiffness right where your low back meets your buttock on one side, often worse with rolling over in bed or standing up from sitting. Skip if: You have shooting pain down a leg, numbness, weakness, or any of the red flag symptoms in the warning signs section.

Dose1 time a day, 2 to 3 minutes on each tender side

You needA medicine ball (inflated with slight give is best), or a foam roller

A demonstration video for this exercise is coming. Use the steps and photos below.

Why it helps

The sacroiliac (SI) joint is where your spine meets your pelvis. After a crash, it often gets stuck on one side, which causes pain right at the dimple of your low back. Slow, gentle pressure with breathing helps the ligaments stretch and the joint loosen.

How to do it

Lie on your back with knees bent. Feet tucked in close to your buttocks, as close as feels comfortable, and about shoulder-width apart.
Place the ball or foam roller under your SI joint. (This is the area right where your low back meets your buttock, on one side of your spine.)
Slowly roll your body weight onto the ball. Stop right at the point where it feels tender but NOT painful. Do not roll off the joint.
Stay on that spot. Belly breathe slow and deep (Exercise 1) for 2 to 3 minutes.
Slowly come off. Do the other side if it is also tender.

Too hard? Try this

Use a softer ball or a folded pillow if a medicine ball is too firm. Or shorten the time to 1 minute on each side and build up.

Too easy? Try this

Stay on the same spot, but pick up the leg on the SAME side as the joint you are stretching and place it in a figure-four position: ankle on top of the opposite thigh. This puts more weight on the SI joint. Roll back onto the tender spot and breathe for 2 to 3 minutes.

Common mistakes

You roll over the spine bones in the middle.
You press into a painful spot, not just a tender one.
You hold your breath instead of belly breathing.
You stay too long and the area gets more sore.

You should feel

Deep, dull pressure on the tender spot.
Slow, steady belly breathing.
The joint area loosening over the 2-3 minutes.

You should not feel

Sharp pain in your low back or buttock.
Pain shooting down the leg.
Numbness in the leg.

Stop right away if

Sharp pain shooting down a leg during or after.
Numb or tingly leg or foot.
Loss of bladder or bowel control.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program