SI Joint pain | Sacroiliac Joint Dysfunction Treatment and Exercises

Stride Strong PT’s Formula

• Determine origin of pain: low back or SI Joint – which would determine course of manual therapy and joint therapy.

• Joint manual therapy to improve symmetry the immediate core strengthening with progression to maintain symmetry, alignment and posture.

• PT guidance and recommendations to alter postures in sitting, standing and bad computer workstation ergonomics that exacerbate the pain.

SI Joint Pain and Sacroiliac Joint Dysfunction

The Sacroiliac (SI) joint is the joint between your sacrum and your pelvis bone. The SI joints need to hold up the entire weight of the body, waist-up, and can have large amounts of stress on them with prolonged walking, standing and running. It is not a joint that moves as much as the hip or the spine, but it does have minute degrees of motion. Hence, it could “get stuck or jammed” from doing certain activities: landing on one leg too hard after a jump or leap, falling or landing a foot in a ditch while running, falling on one side of your hip. Prolonged, poor sitting posture (slouching!) can also cause it, as can pregnancy hormones and childbirth.

Here is what to look for:

  • One-sided pain in the buttocks and/or belt-line area
  • Aching or pinching pain at the SI joint
  • Pain worse with prolonged driving/sitting, prolonged standing. Pain is alleviated with walking/running/being active
  • Tightness and/or pain in low back muscles of the same side
  • Hamstring tenderness
  • Numbness/tingling sensations resulting from Sciatica

Here is what you can do:

  • Heat therapy if you feel that your muscles are tight and in spasm; place them around the area that feels tight
  • Cold pack therapy if you feel the joint is aching as this could be a result from inflammation
  • Avoid slouch-sitting and put a cushion at the small of your back for support (this could be done in the car also)
  • Sit up, stand and walk straight with good posture and avoid activities that involve stooping over (washing dishes, gardening) or leaning to one side while sitting (e.g. leaning on the center console in your car)
  • See your Physical Therapist if issues don’t resolve

Here is how Physical Therapy can help you:

  • Manual therapy to correct joint alignment of the pelvis, and soft tissue massage to the muscles that are tense and in pain
  • Proper abdominal and hip strengthening exercises to make sure the corrected alignment stays
  • If the joint is inflamed, an anti-inflammatory patch is very helpful
  • Proper posture coaching so you don’t continue to strain your SI joint

By Alice Holland, DPT.
Alice’s Google + page.

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Alice Holland, DPT

Doctor of Physical Therapy, Director at Stride Strong Physical Therapy
Alice earned her Doctorate of Physical Therapy from USC in 2007, and have practiced Physical Therapy for 12+ years in the Outpatient Orthopedic Setting. Certified in ASTYM, she also has been a featured expert on Physical Therapy on numerous publications including health.com, healthline.com and yahoo.com.
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Latest posts by Alice Holland, DPT

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
Joyce Heideman
Joyce Heideman
08:28 11 May 18
After foot surgery I went to Stride Strong for therapy with Alice Holland. She helped me reach my full mobility again by continuously introducing new and challenging exercises. The entire staff is friendly and professional. They are always on time and do not rush. I look forward to doing 1/2 marathons again and riding my recumbent trike. Thank you Stride Strong for your care and high level of expertise.
Suad Daher
Suad Daher
20:48 28 Feb 18
The best physical therapy ever. Both JP and Sydney were a great PT, they helped me understand how I can help treat my injury and how it may have caused. And also they informed about so many techniques that I can use to help my injuries or any other injuries I get in the near future. They are both friendly and nice to talk too, and verbunformative. And there is also Krystal, she is the best front desk receptionist ever, she is nice and friendly and can easily manage your schedule based on the patients comfort if they want to schedule or not. She can help and she replies fast to any patients email. And she is easy to talk to. Thank you Stride Strong Physical Therapy.
Amanda O'Rourke
Amanda O'Rourke
21:38 15 Jun 18
In just a month I've seen great progress! I've been incorporating the exercises taught to me into my daily workout routine. Im very happy with my continued results.
Albert Szal
Albert Szal
23:43 10 Jun 18
Mary Szal here: I've had three sessions with Brittany at the Hillsboro location. I can say that she has been the most effective and instructive physical therapist I've ever experienced. Her personality, energy, knowledge and results are top notch.
Osa Phiangdae
Osa Phiangdae
00:05 22 Mar 18
Awesome place for PT. Hillsboro location has plenty of parking and very spacious. I had the pleasure to work mostly with Dr. Alice Holland and JP. I came in with a shoulder injury and thank goodness they understood what I was going through. They are the best of what they do, I would recommend Stride Strong to anyone who needs PT.
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