How to Relieve Your SI Joint Pain at Home

January 4, 2025

By: Vanessa Macedo RMT, PTA

 

What is Your SI Joint?

Your sacroiliac or SI joint is located in the pelvis. The SI joint links the iliac bone to the sacrum. The SI joint absorbs shock between the upper body, pelvis and legs. The SI joint naturally has a small amount of movement in any direction due to the stabilization of strong muscles and ligaments that surround the joint. The main movement in your SI joint is rotation which decreases with age and increases in pregnancy. 

Fun fact: the SI ligaments are less stiff in women than men, which allows the mobility and movement needed for childbirth.

What Can Cause SI Joint Pain?

Pain at the SI joint can be caused by too much movement or too little movement. Having too much movement in your SI joint can cause the pelvis to feel unstable and lead to pain. Pain with too much movement is mostly felt in the lower back and hip area and can travel into the groin. Having too little movement in your SI joint can cause muscle tension, pain, and may limit mobility. Pain with too little movement is mostly felt on one side of the low back or buttocks area and can travel down the back of the leg. 

Inflammation of the SI joint can also cause pelvis pain and stiffness. SI joint dysfunction can cause inflammation or inflammation can occur with normal movement of the joint. SI joint pain is more common in young and middle-aged women, in pregnancy, or in someone who has recently given birth. 

 

Symptoms

  • Low back pain that feels dull, aching, and can be mild to severe. The low back pain is mostly felt on one side but can be felt on both sides.

  • Pain that travels to the hips, buttocks, and groin. The most common areas to feel SI joint pain is the buttocks and upper back or the side of the thigh. 

  • Pain in the buttocks and back of the thighs that can feel hot, sharp, stabbing, and can include numbness and tingling but rarely extends below the knee. 

  • Stiffness and reduced movement in the low back, hips, pelvis and groin.

  • Pain that becomes worse when putting pressure on the SI joint such as climbing stairs, running, jogging, lying or putting pressure on one side. 

  • Instability in the pelvis and low back which might make the pelvis feel like it will buckle or give way when standing, walking or moving from standing to sitting. 

  • When the SI joint is aggravated, it can cause inflammation which causes pain and stiffness. 

 

Who Has an Increase Risk of Having SI Joint Pain? 

  • Having walking difficulties such as having one leg longer than the other or scoliosis which can place uneven pressure on one side of the pelvis which then causes wear-and-tear on the SI joint.

  • Pregnancy or recent birth due to gaining weight, hormonal changes which causes the ligaments in the SI joint to relax, and changes in the pelvis from childbirth. Sometimes, the ligaments may remain loose after childbirth which can cause SI joint pain and instability. 

  • Previous low back surgery which can displace or put pressure on the SI joint. 

  • Stress on the SI joint from repeated activities such as sitting, standing, contact sports, regular heavy lifting, or labor-intensive jobs.

 

How Can I Relieve my SI Joint Pain at Home?

Stretches and exercises can reduce SI joint pain. Some of the best exercises and stretches for SI joint pain include:

  • Bridge

  1. Start by laying on your back on the floor.

  2. Keep your legs hip width apart and bend your knees so that your feet are flat on the floor and keep your arms by your sides with your palms facing down.

  3. Breath in and pull your tummy into the ground to engage your core. While breathing out, lift your buttocks and hips off the ground and try to keep your hips level. 

  4. Breathe in at the top of the movement and then return to the floor while breathing out. 

  • Hip abduction on all fours

  1. On your hands and knees, place your hands underneath your shoulders and your knees underneath your hips.

  2. Breath in and pull your tummy into your spine to engage your core. While breathing out, lift one bent leg away from your body, out from your hip.

  3. Slowly lower your leg back to its starting position and repeat on the other side.

 

  • Alternate arm and leg (bird dog)

  1. Start on the floor on your hands and knees, place your hands underneath your shoulders and your knees underneath your hips.

  2. Engage your core by tightening your stomach muscles by pulling your belly button in towards your spine. 

  3. Keeping your back and neck straight, raise one arm off the floor and hold it straight out in front of you and raise your opposite leg off the floor by keeping your leg straight. 

  4. Then alternate by raising your other arm and opposite leg off the floor. 

  • Clamshell 

  1. Lie on your side with a pillow under your head. Keep your feet and knees together and your knees bent.

  2. Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.

  3. Slowly lower your knees back down.

  4. Switch to your other side.

  • Inner thigh squeeze

  1. Lie on your back on the floor.

  2. Place a soft ball or rolled up pair of socks between your knees.

  3. Breathe in, squeeze your tummy muscles and bring your tummy into your spine.

  4. Breathe out while gently squeezing your knees together and then release. 

  • Knee to chest stretch

  1. Lie on your back on the floor.

  2. Breathe in, engage your core by tightening your stomach muscles and bringing your tummy into your spine.

  3. Bend one leg to your chest.

  4. While breathing out, place your hands under your thigh and behind your knee, and pull your leg toward your chest.

  5. Breathe in while holding the stretch and breathe out when returning your leg to the floor.

  6. Repeat on the other side. 

  • Lower trunk rotation

  1. Lie on your back on the floor. Bend your knees and keep your feet flat on the floor.

  2. Breathe in and pull your tummy muscles into your spine to engage your core. Lift your pelvis slightly so that your lower back presses into the floor.

  3. While keeping your shoulders down onto the floor and your knees together, breathe out and slowly roll as far as your can to one side.

  4. Breathe in while returning to the starting position and repeat on the other side.

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Dr. Brendan Carney Kilian

Chiropractor | Clinic Director

Dr. Brendan Carney Kilian graduated from the University of Waterloo with an Honours Bachelor of Science (Kinesiology – Pre-health Professions Option) in 2002 and from the Canadian Memorial Chiropractic College in June 2006, Magna Cum Laude with Clinic Honours. Dr. Carney Kilian has completed certification training in the area of strength and conditioning with the NSCA and has over twenty years experience in the fitness industry. He has special interests in musculoskeletal injury rehabilitation, weight management, and individualized program design. Dr. Carney Kilian has taken additional training as a Certified Golf Performance Therapist, a Spine certified Active Release Techniques® (ART) Provider and has completed the Contemporary Medical Acupuncture Course through McMaster University.. From his small town roots, Dr. Carney Kilian emphasizes a patient-centered approach that stresses patient education and long-term successes. 

Dr. Carney Kilian opened In Motion: Health – Wellness – Fitness to provide an innovative Pain Management, Rehabilitation and Injury Prevention solutions for the residents of Sarnia-Lambton.
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Dr. Jane Pilkey

Chiropractor

Dr. Jane received her Honours Bachelor of Kinesiology from McMaster University and went on to graduate from the Canadian Memorial Chiropractic College in 2011. She furthered her education by becoming a Contemporary Medical Acupuncture Provider in 2013. Dr. Jane takes special interest in prenatal and pediatric care and is working towards obtaining a residency in pediatrics through the ICPA.

Dr. Jane is an evidence based practitioner that focuses on a patient-centered approach to care; she emphasizes patient education and promotes an active lifestyle to help keep patients both pain free and fully functional. She maintains professional affiliations with the Canadian Chiropractic Association and the Ontario Chiropractic Association in addition to being a registered service provider for the Department of Veterans Affairs, RCMP, and WSIB. 

Originally from Sarnia, Jane was born into an active family and grew up a competitive figure skater, swimmer, soccer player, and golfer. Her love of sport and volunteer work as a coach and athletic trainer with various teams has resulted in immense experience dealing with athletic injuries. She looks forward to her future with In Motion and helping her clients to remain active.
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Dr. Joel Simpson

Chiropractor

Dr. Joel Simpson was born and raised in Corunna. He attended Western University where he received an Honours Specialization Bachelor of Arts (Kinesiology) in 2010. From there he graduated from the Canadian Memorial Chiropractic College in 2016.

Dr. Joel has completed his certification as a  strength and conditioning professional with the NSCA, Functional Movement Systems and Selective Functional Movement Analysis. Dr. Joel focuses on patient centred care utilizing short term and long term goals. This is done through a variety of treatment techniques in order to keep patients pain free but also maintain an active lifestyle in the future.
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Amanda Sargent

Registered Massage Therapist

A local girl, Amanda Sargent was born and raised in Sarnia and attended Lambton College. Prior to becoming a Registered Massage Therapist in 2003, Amanda spent time in the healthcare setting as a nursing student and a personal support worker. Amanda has gained experience working as part of a multi-disciplinary healthcare team, at Canada’s leading facility for comprehensive healthcare assessments, and in a small family chiropractic office. Amanda has additional training in fascial release, advanced lumbar spine techniques, and Neuromuscular Integration and Structural Alignment (NISA). Amanda has special interests in pregnancy and deep tissue massage. She is excited to be back home to serve her local community as a member of In Motion’s Health Team.
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Jenn Van Horne

Registered Massage Therapist

Born in Sarnia, Jenn was raised and currently resides in Corunna.  She graduated from SCITS high school and then from the 3 year massage therapy program at Lambton College in 2007.  During that time she took special interest in treating those with chronic pain.  Jenn has taken courses in soft tissue release and deep tissue massage.  She is experienced in treating MVA injuries, clients in severe, chronic pain, pregnant and elderly clients as well as repetitive strain and sports injuries.  She incorporates the use of hydrotherapy into treatments whenever indicated to aide in fully releasing the tissue.
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Shelley Dixon

Registered Massage Therapist

I am a new resident of Sarnia as of August 2023. I grew up in Ingersoll, then made London my home in the early 90's. The youngest of 6 children, my parents were always encouraging us to be active and live healthy lives. I attended Fanshawe College after high school for Fitness & Health Promotion and worked at the YMCA for many years teaching Aerobic Classes and Personal Training. In my mid 20's I ran two marathons and competed in several Triathlons. Nowadays, I enjoy Yoga, walking, cycling and lifting weights.

It wasn't until I was in my 30's that I decided to go back to school for Massage Therapy at D'Arcy Lane. During my 18 plus years as an RMT, I've had the opportunity to expand my knowledge by taking such courses as: Acupressure, Ultrasound Therapy, Deep Tissue Manipulation and Thai Massage.

I have a daughter and son, and a granddaughter. My partner has two daughters and a son. Family is very important to us. I never visited Sarnia until I met my partner who was born and raised here. Over the years, and our many trips to Sarnia for family functions and outings with friends, I came to love the area. Being so close to the water is truly a perk. Now, I find myself saying "I can't believe I actually live here".

As soon as I stepped through the doors of In Motion, I knew I found my new work home. Such a comfortable environment, and a group of talented individuals who truly love what they do was evident.  As part of the In Motion Team I am excited to be working alongside other like-minded Healthcare Professionals. I am eager to learn some new skills and help my clients attain their optimal health goals.  I also look forward to meeting you soon.
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Vanessa Macedo

Registered Massage Therapist | Physiotherapist Assistant

Vanessa Macedo was born and raised in Sarnia. She attended and graduated from the two-year Massage Therapy program at Lambton College in 2023. Prior to becoming a Registered Massage Therapist, Vanessa attended and graduated from the two-year Occupational Therapist Assistant and Physiotherapist Assistant program at Lambton College in 2021.

As an Occupational Therapist Assistant and Physiotherapist Assistant student, Vanessa has gained knowledge in human movement and therapeutic exercise. As a Registered Massage Therapist, Vanessa has experience in the treatment of traumatic brain injuries, motor vehicle accidents, individuals with developmental and physical disabilities, and a variety of soft tissue dysfunctions. Vanessa utilizes General Swedish and Non-Swedish techniques, specialized massage techniques, hydrotherapy, and therapeutic exercise in the treatment of a variety of conditions and ailments when indicated. 

Vanessa is registered with the College of Massage Therapists of Ontario (CMTO) and the Registered Massage Therapists Association of Ontario (RMTAO). Vanessa is excited to be starting her career and helping our local community as a member of the In Motion health team. 
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Jamey Mihalich

Registered Massage Therapist | Rehabilitation Assistant

“Jamey graduated from the Massage Therapy program in 2011 and practiced for 10 years in Sarnia, Ontario. She then embarked on a new adventure, relocating to Nova Scotia to expand her career in both Massage Therapy and as a Rehabilitation Assistant.

Driven by a lifelong fascination with the human body and its natural healing abilities, Jamey intuitively gravitated towards massage therapy. She deeply enjoys building meaningful connections with her clients while providing effective and personalized treatments.

In her role as a Rehabilitation Assistant within a hospital setting, Jamey cherished the opportunity to connect with patients, encouraging movement and strength to help them maintain the highest possible quality of life.

Throughout her career, Jamey has consistently worked in multidisciplinary clinics, enriching her knowledge and expanding her skillset through diverse perspectives. Her practice incorporates a variety of techniques, including Swedish, deep tissue, cupping, and myofascial release, to deliver well-rounded treatments.

In the realm of Rehabilitation, Jamey prioritizes a fun and engaging approach to therapy, ensuring positive experiences for all her clients.

Outside of work, Jamey finds joy in exploring Ontario's diverse hiking trails, discovering new cafes, indulging in her love of reading, and cherishing quality time with family and friends.”
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Kristi Kleinsmith

Personal Trainer | Physiotherapist Assistant

In 2000 Kristi earned herself a full tennis scholarship to Northern Illinois University where she spent four years playing tennis for the Huskies and earning her Bachelor's of Science Degree, with Honours, in Preventative and Rehabilitative Exercise Science. A minor in Exercise Gerontology was also achieved. She continued her education for two years on graduate assistantship and received her Master's of Science in Education focusing on Exercise Physiology and Fitness Leadership. Kristi has also obtained an American College of Sports Medicine certification (Certified Health and Fitness Specialist).

Kristi has experience working with people of all ages and fitness levels. She has experience working in different fitness industries such as corporate fitness, commercial fitness, and exercise gerontology. Kristi was a university professor at Northern Illinois University and Lambton College where she taught health and fitness, weight training and conditioning, tennis, volleyball, and badminton classes.

In 2018, Kristi became a Functional Patterns, Human Foundation Practitioner. This new system of personal training develops the human body as a whole organism. Learn how to correct your dysfunctions by assessing your current posture and gait cycle. Correct your biomechanics and bring the body into a state homeostasis and have it remain there for a lifetime. 

Her interests include spending time with her family outdoors, whether it is hiking, biking, swimming, kayaking, or skating. Her family likes to visit the local fruit, vegetable, and animal farms in the area. Discovering the Pinery Park and other parks in the area create new adventures and experiences. She is constantly learning more about how to be a healthy human for a lifetime and wants to share this knowledge with her family, friends, and clients.

Get ready to be motivated, encouraged, and challenged to your full potential. Let her ambitious and uplifting attitude guide you through various workouts and classes.
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Adam Gray

Chiropodist

Adam was born and raised in Sarnia.  He attended the University of Waterloo for his 4 year B.A, and after completing his studies, completed a 3½ year Podiatric Medicine program, at the Michener Institute of Applied Health Sciences/ University of Toronto Campus.  In addition, he has completed 3 years of internship in the Greater Toronto Area in various hospitals and private clinics. 

As a registered Chiropodist, his specialization includes, but is not limited to: lower limb, foot, and ankle injuries (sports medicine); dermatological and nail care; soft-tissue surgeries; nail surgeries; arch pain; biomechanical assessments, footwear, and orthotics; diabetic consultation/treatment; prescriptions for NSAID’s, antibiotics, and/or antifungals; pharmacological care and injections; compression stockings; and treatment using therapeutic modalities (TENS, ultrasound. Etc.)
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Erika Vasconcelos

Registered Physiotherapist

Erika earned her Bachelor’s Degree in Physical Therapy in Brazil in 2008 and completed her Bridging Program at the University of Toronto in 2016. During her journey to become a registered Physiotherapist in Canada, she had the opportunity to shadow an expert in the Myofascial Release Approach by John Barnes, which sparked her passion for this technique.

In 2017, Erika began taking specialized courses in Myofascial Release, which she now uses as her primary treatment strategy, along with Neurodevelopmental Therapy (NDT), orthopedic injury management, and manual therapy. This integrated approach allows her to address a wide range of issues, drawing on her diverse training to provide comprehensive care for her patients. With experience in both acute care and rehabilitation settings, Erika has witnessed significant improvements in her patients’ chronic pain, posture, movement patterns, muscle activation, and overall functionality.

Erika takes a holistic view of her patients, believing that understanding the whole person is key to effective treatment. Her goal is to empower individuals to transform their lives and guide them on their healing journeys. She begins with a thorough assessment to identify the root causes of symptoms related to the fascial system, which are unique to each individual. From there, she employs targeted hands-on techniques to address these issues and teaches self-care strategies for managing symptoms between visits. She also introduces specific exercises to enhance strength and mobility, helping patients regain movement and overcome limitations. Finally, Erika provides personalized education to help patients learn how to use their bodies correctly, reducing pain and enabling them to participate fully in their activities.

In her free time, Erika enjoys spending time with her family, exploring the outdoors, and staying active. She has a strong interest in neuroscience and emotional intelligence, fascinated by how the brain functions and its impact on the body’s interpretation to signals, judgement, behavior, movement, and overall well-being. Additionally, Erika is passionate about women's health and is eager to explore this area further in her career.
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Jodi Rawcliffe

Office Manager

I was born in Michigan, raised in Corunna, ON.  I have more than 20 years of client relation experience and more than 10 years of managerial experience working for NCO.  In 2012 when NCO closed I was lucky enough to have the opportunity to go back to school.  I enrolled in the Medical Office Administration Program at Lambton College and graduated in 2014 at the top of my class.  While attending Lambton College I was the Campus Program Coordinator for the Ministry of Health campaign - Leave the Pack Behind, which focuses on Smoking Cessation for students.  I also gained experience working in a medical office environment as a work study and co-op student in the Lambton College Wellness Centre.I am married to my husband, Steve and we have 2 children – Alexis and Jaxon.  Alexis is currently attending the University of Ottawa and hopes to become a dentist.  Jaxon is an avid lacrosse and football player. I also have 2 furbabies – Chihuahuas, Martini and Skye.We love travelling, playing with our dogs, and watching Jaxon play lacrosse and football.
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Erica Verberne

Client Relations

I was born and raised half in London, and the other half on a farm in Strathroy. I have worked in the administrative/customer service industry for 15+ years. In recent years, I have enjoyed the financial/accounting side to administration, but overall enjoy meeting new people and building on my customer service expertise. 

Among COVID downtime, I decided to become a First Aid/CPR instructor, and enjoy teaching to help build a safer community.

I love travelling, and have spent a year backpacking through New Zealand, as well as numerous trips to Key West. I have visited 16 countries so far and hope to continue exploring with my spouse, Adam, and my 3 children.
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Alexis Rosandich

Client Relations

I was born in Sarnia, raised in Corunna. After graduating from SCITS highschool in 2013, I enrolled at the University of Ottawa. There, I received my Bachelor of Health Sciences and graduated in 2017.
I have two children, Scarlett, 3, and Sebastian, 2, who I have stayed home with since they were born.
In my free time I enjoy cooking and baking, especially experimenting with new recipes. I also love to read and I aim to read at least one book a week for the entire year!
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Stefanie Senior

Registered Dietitian & Sports Nutritionist

Stefanie Senior is one of the leading registered dietitians and sports nutritionists in Toronto. She specializes in weight management, eating for exercise and athletic performance, and corporate wellness.Stefanie Senior, RD offers registered dietitian and sports nutrition services in the GTA and runs a private practice at Athletic Edge Sports Medicine and online via Skype for In Motion. Stefanie offers nutrition counselling, weight management programs and support groups and creates customized meal plans based on food preferences, lifestyle and goals.  Stefanie is also a professor in food and nutrition at the Centre for Hospitality and Culinary Arts at George Brown College and the in-house dietitian and spokesperson for the CBC Live Right Now campaign.Stefanie is a professional speaker who uses dynamic and interactive seminars to teach simple, powerful and sustainable strategies for achieving optimal health, energy and wellbeing. The energetic nutrition guru has appeared on CP24, CTV, Rogers Live, CBC television and radio, Canada AM and has interviewed for articles published in the Toronto Star, Canadian Living, Best Health Magazine, Chatelaine, the Huffington Post, and the Toronto Observer. Stefanie studied dietetics at the University of British Columbia and completed a post-graduate dietetic internship program at Mount Sinai Hospital in Toronto. Previous to entering the field of dietetics, she did a Bachelor of Science degree, with a major in Psychology at the University of Guelph and worked as a Personal Trainer in Vancouver, British Columbia.Stefanie has a unique approach to her practice and provides advice that is realistic, easy to follow and emphasizes stepwise change, balance and flexibility. She is a firm believer that small, gradual changes to an individual’s eating and exercising regimen coupled with patience, commitment and a positive attitude can lead to permanent lifestyle change and a happier, healthier and more fulfilling life.In her spare time, Stefanie enjoys being active, cooking, travelling and experiencing the newest restaurants and food trends in Toronto and across the globe. Stefanie is excited to join the In Motion Team to offer high quality nutrition and weight loss couseling via Skype.
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Akhy Bhushan

Registered Physiotherapist

Akhy completed his undergraduate degree in Health Sciences at UOttawa and went on to complete his masters degree in physiotherapy at McMaster University. He has taken further education and is certified in concussion management and is currently developing his skills further in the McMaster contemporary Neurofunctional Acupuncture course.

Akhy has a background in playing many competitive sports, namely soccer and martial arts. Akhy has a huge passion in helping others heal as his own injuries through life have motivated him to be a physical therapist. Akhy prioritizes finding a diagnosis and using his knowledge of anatomy and physiology to develop evidence based exercise care plans to help patients overcome obstacles to mobility. By understanding that everyone is a unique individual, with unique anatomical abilities and levels, Akhy works with each patient to ensure a plan is best suited for you. Akhy is an virtual practitioner at this location and only provides sessions via zoom online.

 

 
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Dr. Brendan Carney Kilian

Chiropractor | Clinic Director

Dr. Brendan Carney Kilian graduated from the University of Waterloo with an Honours Bachelor of Science (Kinesiology – Pre-health Professions Option) in 2002 and from the Canadian Memorial Chiropractic College in June 2006, Magna Cum Laude with Clinic Honours. Dr. Carney Kilian has completed certification training in the area of strength and conditioning with the NSCA and has over twenty years experience in the fitness industry. He has special interests in musculoskeletal injury rehabilitation, weight management, and individualized program design. Dr. Carney Kilian has taken additional training as a Certified Golf Performance Therapist, a Spine certified Active Release Techniques® (ART) Provider and has completed the Contemporary Medical Acupuncture Course through McMaster University.. From his small town roots, Dr. Carney Kilian emphasizes a patient-centered approach that stresses patient education and long-term successes. 

Dr. Carney Kilian opened In Motion: Health – Wellness – Fitness to provide an innovative Pain Management, Rehabilitation and Injury Prevention solutions for the residents of Sarnia-Lambton.