15 Natural Home Remedies for Sacroiliitis Joint Pain

Home remedies for sacroiliitis can make a big difference for people who struggle with daily joint pain.

Individuals experiencing aching or stiffness due to sacroiliitis may find simple, natural ways to manage their symptoms at home.

This guide covers easy and doctor-approved options that may help improve comfort and mobility.

Understanding sacroiliitis and its associated joint pain is the first step toward finding relief.

Learning about natural solutions can help people take control of their health and reduce pain without relying only on medication.

Butterfly stretch to loosen hip muscles

The butterfly stretch is a helpful exercise for individuals with sacroiliac joint pain.

This stretch targets the inner thighs and hips, which can become tight in individuals who spend a lot of time sitting or those experiencing lower back pain.

To do the butterfly stretch, sit on the ground with your legs bent and the soles of your feet together.

Keep your back straight and gently press your knees toward the floor.

This position can help improve joint flexibility and ease tension in the lower body.

Some physical therapists recommend incorporating the butterfly stretch into a daily routine to support home treatments for sacroiliac joint pain.

Tight muscles in the hips and groin can pull on the pelvis, contributing to discomfort; therefore, loosening them may offer some relief.

The butterfly stretch is gentle and does not require special equipment.

Many people include it along with other SI joint pain stretches to help maintain movement and reduce stiffness in the affected area.

Try this stretch regularly, especially with guidance from a healthcare provider, to support treatment options for sacroiliac joint dysfunction and improve comfort during daily activities.

Knee-to-chest stretch for lower back relief

A knee-to-chest stretch can help ease lower back pain associated with sacroiliac joint dysfunction.

This simple stretch focuses on the lower spine and helps relax tight muscles in the affected area.

To perform the stretch, lie flat on your back.

Slowly bring one knee up toward your chest, using your hands to hold it in place.

Keep the other leg straight on the floor for support.

Hold the position for 20 to 30 seconds and then switch sides.

This stretch may also reduce tension in the hips and help improve flexibility around the sacroiliac joint.

A physical therapist may recommend incorporating the knee-to-chest stretch into a daily routine to support joint health and manage sacroiliitis pain.

People with chronic pain should talk to a healthcare provider before starting new exercises.

Always stop if you notice increased symptoms of sacroiliitis or other signs of damage.

Figure 4 Stretch to target the SI joint

Figure 4 stretch is a gentle exercise that helps people with sacroiliac joint pain.

This stretch focuses on improving joint flexibility and reducing discomfort in the lower back and hips.

You can do this movement at home, and it is often part of physical therapy programs for sacroiliitis pain.

To perform the Figure 4 stretch, lie on your back and bend both knees.

Cross the ankle of one leg over the opposite knee, forming a “4” shape.

Hold the thigh of your bottom leg and gently pull it toward your chest.

You may feel a stretch in the gluteal muscles and around the sacroiliac (SI) joint.

Physical therapists often recommend the Figure 4 stretch to help manage lower back pain and alleviate symptoms of sacroiliac (SI) joint dysfunction.

This position can be adjusted for comfort, making it a safe home remedy for many people.

If you feel severe pain or discomfort, stop the stretch and contact a healthcare provider for an accurate diagnosis.

Trunk rotation stretch to improve mobility

The trunk rotation stretch is a helpful exercise for individuals experiencing sacroiliac joint pain.

It helps increase flexibility in the lower spine and can support daily activities by reducing stiffness.

This stretch also targets the muscles around the lower back and hips, which often become tight due to sacroiliitis pain.

To perform this stretch, lie on your back with your knees bent and your feet flat on the floor.

Keep your shoulders on the ground and slowly lower your knees to one side.

Hold this position briefly before bringing your knees back to the center and then to the other side.

Many physical therapists recommend trunk rotations to improve joint flexibility and manage symptoms of SI joint dysfunction.

Always move gently and stop if you feel severe pain.

If symptoms worsen, consult a healthcare provider for an accurate diagnosis.

The trunk rotation stretch can be a useful home treatment for SI joint pain.

When incorporated into a daily routine, this stretch can help promote better mobility and may offer relief from mild discomfort.

Applying ice packs to reduce inflammation

Applying ice packs is a simple way to manage sacroiliac joint pain at home.

When applied over the affected area in the lower back, ice helps reduce swelling and discomfort associated with this condition.

Many people use ice as a first step before trying other options such as physical therapy or pain relievers.

A cold compress can help decrease inflammation around the sacroiliac joint, especially after physical activity or during periods of increased pain.

Experts typically recommend applying an ice pack to the lower back for no more than 15 minutes at a time.

Repeat this several times a day if needed.

Wrap the ice pack in a thin towel to avoid skin irritation.

People should watch for signs of damage, like redness or numbness, when using ice packs.

If ice therapy does not provide sufficient relief or if the pain becomes severe, a healthcare provider may recommend alternative methods.

Using heat therapy to relax muscles

Using heat therapy is a common way to ease sacroiliac joint pain and help the muscles around the lower spine relax.

Applying a heat pack or warm towel for about 15 to 20 minutes can increase blood flow and help loosen stiff muscles.

This may reduce some of the discomfort caused by SI joint dysfunction, especially during daily activities.

People often use heat therapy several times a day for chronic pain or muscle spasms.

Warm showers or baths are another option for those with lower back pain related to sacroiliac joint inflammation.

Experts agree that heat therapy is easy to use at home and can be part of a broader treatment method for sacroiliac pain.

It is often used in conjunction with other home remedies or under the guidance of a healthcare provider.

Those with severe pain, recent traumatic injury, or other health conditions should talk with a doctor before starting new home treatments.

Heat therapy may help alleviate discomfort while enhancing joint flexibility and reducing the pain associated with movement.

Daily low-impact exercises like walking

Daily low-impact exercises, such as walking, can help reduce SI joint pain and improve mobility.

Walking is gentle on the lower body and does not put added pressure on the affected joints.

It also supports joint flexibility and circulation in the sacroiliac area.

Many people with sacroiliitis pain find that regular walking helps them maintain mobility without exacerbating their symptoms.

These activities can also help alleviate muscle stiffness and promote a healthier lower back.

A physical therapist can recommend the best way to walk and stretch safely for people with sacroiliac joint dysfunction.

They often recommend walking in comfortable shoes and maintaining proper posture to prevent excessive stress on the lower spine.

Stretching before and after a walk can help alleviate lower back pain.

Gentle stretching can also increase comfort and range of motion.

If walking causes severe pain or does not provide sufficient relief, consult a healthcare provider.

Wearing an SI joint brace for support

Wearing an SI joint brace can help ease sacroiliac joint pain.

These braces help stabilize the pelvis and reduce movement at the sacroiliac joints, potentially lowering pain levels during daily activities.

Some people with chronic pain find SI joint braces helpful if other home treatments aren’t enough.

The brace provides gentle compression to the affected area, which may help with inflammation or soreness caused by sacroiliac joint dysfunction.

A physical therapist may recommend this option if symptoms of sacroiliitis persist or recur.

Using a brace can also make it easier to move in different positions without hurting the lower spine as much.

Braces are often just one part of a plan that may also involve physical therapy or stretching exercises.

Losing excess weight to decrease joint stress

Losing excess weight can help reduce pressure on the sacroiliac joints.

Extra body weight adds to the load on the lower spine and often exacerbates sacroiliac joint pain.

This added stress can lead to more discomfort with movements and daily activities.

People with sacroiliitis pain sometimes experience more severe pain or joint inflammation if they are overweight.

By achieving a healthy weight, they may reduce their risk of chronic pain in the affected area, especially after prolonged periods of standing or walking.

A physical therapist may recommend strengthening exercises in conjunction with weight loss.

Gentle movement and regular activity can improve joint flexibility and support the lower back.

Weight loss is an important option to discuss with a healthcare provider, especially for individuals with other health conditions, such as autoimmune diseases or inflammatory arthritis of the spine.

Combining home remedies, such as stretching and maintaining proper posture, with weight management can provide more relief.

Healthy changes to diet and daily routine can be a key part of managing this painful condition.

Using pillows between the legs while sleeping

Using pillows between the legs while sleeping can help people with sacroiliac joint pain find more comfort at night. This method keeps the legs spaced about hip-width apart, which supports better alignment for the hips and lower spine.

It may help people who struggle to get enough relief from sacroiliitis pain during sleep. A pillow between the legs can prevent the upper knee from twisting and pulling on the lower body.

This position may reduce pressure on the sacroiliac joint and lower back. It can help ease pain and improve rest for those with chronic pain.

Health professionals suggest this as one of several home remedies. Maintaining a level position for the hips and knees can make sleeping easier for individuals with SI joint pain.

People with similar symptoms or other health conditions, such as inflammatory arthritis of the spine, may also find this method useful.

Activity modification to avoid pain triggers

Activity modification plays a key role in reducing sacroiliac joint pain. Making changes to daily activities can help prevent flare-ups and limit strain on the affected joints.

Proper posture can help alleviate pressure on the lower spine and reduce discomfort during daily routine tasks. It is helpful to stand and sit up straight, avoiding slouching.

Lifting heavy objects or twisting the upper body can exacerbate symptoms. People should use correct lifting techniques and ask for help with heavy loads.

Keep objects close to your body and bend at the knees, rather than at the waist. A physical therapist can teach safe movement techniques and suggest modifications for activities that cause SI joint pain.

These experts develop specific exercises and stretches tailored for each person’s needs. Learn more about the benefits of modifying activities and using proper posture to prevent SI joint pain.

Practicing good posture throughout the day

Practicing good posture throughout the day can help reduce sacroiliac joint pain. When people sit or stand with their shoulders back and spine aligned, they lessen the stress on the lower back and hips.

Poor posture is a common cause of low back pain and can exacerbate the symptoms of sacroiliitis. The way a person moves or sits can strain the affected area if their posture is not correct.

Some physical therapists suggest changing positions often during daily activities. Avoiding prolonged periods of sitting or standing helps maintain lower body flexibility and supports the joints.

Small adjustments, such as using a footrest or adjusting chair height, can make a big difference. Focusing on ergonomic workspaces also helps prevent SI joint pain from getting worse.

Simple stretching or strengthening exercises are often part of treatment options for chronic pain. Learning about proper posture and using reminders during daily activities can help reduce flare-ups.

If pain becomes severe or changes in posture don’t bring enough relief, consult a healthcare provider to check for other possible causes of sacroiliac discomfort.

Resting the joint during flare-ups

Resting the sacroiliac joint during flare-ups can provide needed relief from sacroiliac joint pain. Reduce daily activities that contribute to stress in the lower back and lower body.

Allowing the body time to heal may help calm inflammation in the affected area. During rest, try different positions, such as lying on your back with a pillow under your knees or resting on your side with a cushion between your knees.

Proper posture is key, even while lying down, to avoid putting extra strain on the SI joint. These simple changes may reduce pain and support joint flexibility.

Short periods of rest may be incorporated into a treatment method. Experts often recommend balancing rest with physical activity and therapy to regain strength and prevent joint stiffness.

A healthcare provider or physical therapist can help decide the best way to manage flare-ups. They can provide guidance on safe rest to prevent muscle spasms or further injury.

Gentle yoga poses focusing on the hips

Gentle yoga poses that focus on the hips can help alleviate sacroiliac joint pain and discomfort. These movements increase joint flexibility and reduce muscle spasms in the lower body.

Many people with sacroiliitis find that poses like the cat-cow stretch, child’s pose, and seated spinal twist make daily activities easier by loosening tight hips and relieving tension around the lower spine.

Practicing these poses can improve symptoms of sacroiliitis. A physical therapist often recommends gentle hip stretches for SI joint pain relief, as they help maintain proper posture and provide safe home treatments.

People who experience chronic pain from sacroiliac joint dysfunction may add these stretches to their self-care plan. Yoga may not replace other treatment options, such as medication or physical therapy, but it can work well in conjunction with them for many individuals.

Always consult a healthcare provider to ensure yoga is safe for your specific health conditions and symptoms.

Prolotherapy as a natural injection treatment

Prolotherapy is a treatment that utilizes natural solutions, such as dextrose, to stimulate the body’s healing process. A healthcare provider injects this solution into the ligaments or tendons around the sacroiliac joint.

This process may help strengthen weak areas and reduce sacroiliac joint pain for some patients. Doctors sometimes recommend prolotherapy for those with chronic or severe pain who do not get enough relief from other home remedies or physical therapy.

While prolotherapy does not involve steroid injections or surgery, it requires an accurate diagnosis and professional supervision. Some people use prolotherapy instead of pain relievers or anti-inflammatory medications to avoid long-term side effects.

People with sacroiliac joint dysfunction may need several sessions before noticing improvement. More research is needed, but it is considered one of several non-surgical treatment options for SI joint pain.

Patients should talk to a healthcare provider if considering prolotherapy. The treatment may not be suitable for everyone, especially those with certain health conditions.

Discuss the possible risks and benefits of any new treatment for sacroiliitis pain before starting it.

Frequently Asked Questions

Managing sacroiliitis often involves home remedies, such as stretching, lifestyle modifications, and dietary adjustments. Knowing which activities help and which may worsen symptoms can improve comfort and lower pain.

How do you treat sacroiliitis naturally?

Many people find relief through gentle stretching exercises, such as the butterfly stretch and figure 4 stretch. These stretches can loosen the hips and relax the lower back.

Applying ice packs helps reduce inflammation in tender areas. Eating anti-inflammatory foods, such as berries and turmeric, may provide additional support.

Improving posture, using heat, and getting enough rest are also common home remedies for sacroiliac joint pain.

What aggravates sacroiliitis?

High-impact activities, such as running or jumping, often exacerbate sacroiliitis pain. Sitting or standing for long periods without changing positions can also aggravate symptoms.

Sudden twisting or heavy lifting can put extra pressure on the SI joint, potentially increasing discomfort.

What should you not do with sacroiliitis?

Avoid heavy lifting, deep squats, and fast twisting motions. High-intensity workouts and contact sports can exacerbate symptoms.

Do not ignore pain or push through activities that trigger discomfort.

How to calm an SI joint flare-up?

Rest the affected area and use cold packs to control swelling and pain during a flare-up. Gentle stretches, such as the knee-to-chest stretch and trunk rotation, can help soothe tight muscles.

Some find that using heat, such as warm compresses, is beneficial once the immediate swelling has faded.

What supplements are good for sacroiliitis?

Omega-3 fatty acids and turmeric may help fight inflammation. Vitamin D supports bone health.

Magnesium is sometimes used to alleviate muscle tension, but there is insufficient evidence to support its specific impact on sacroiliitis.

How to self-release a SI joint?

Gentle movements, such as the figure 4 stretch or trunk rotation stretch, may help relax the SI joint area. Use slow, controlled exercises instead of quick, forceful actions.

Avoid trying to “crack” or force the joint on your own, as this can cause more harm.

What is the best exercise for sacroiliitis?

Low-impact exercises, such as walking, swimming, or using an elliptical machine, are generally well-tolerated. Stretches that target the hips and lower back, such as the butterfly or knee-to-chest stretch, can help alleviate SI joint pain.

Core strengthening and physical therapy also support joint stability.

Does magnesium help SI joint pain?

Magnesium may help relax muscles, but there is limited research showing a strong impact on SI joint pain. It can be used as part of a well-balanced diet, but should not be the main treatment for sacroiliitis.

How do you reset your sacroiliac joint?

Resetting the SI joint typically involves gentle movements and guided stretches, such as the trunk rotation stretch. Most doctors do not suggest forceful adjustments at home.

For severe or ongoing misalignment, seek care from a physical therapist or healthcare provider.

Is it good to walk with sacroiliitis?

Gentle walking is often safe and may help keep muscles loose. It can also improve mobility.

Short walks with frequent rests are better than long, strenuous walks. People should listen to their bodies and stop if walking causes sharp or increasing pain.