how to pop (SI) joint

How to Pop Sacroiliac (SI) Joint and Get Fast Relief from Pain 

Sacroiliac (SI) joint  is the joint that attaches your spine to the pelvic area. There is a joint on either side of the spine. These joints work by supporting the weight of the upper body when you are standing and walking by shifting the weight between your two legs.


sacroiliac joint

Have you experienced lower back pain after a fall, car or work accident, or after child birth? This pain is referred to as Sacroiliac joint pain. In this article we look at how to pop sacroiliac (si) joint. 

So, what is sacroiliac joint pain? The SI joint pain can either be dull or sharp. It starts in the pelvic area and can move down to your buttocks, upper back, groin, and thighs. 

The pain can be made worse by bad postures while standing or walking or conditions such as arthritis. Other people experience the pain in the morning from lying in one position for long, but the pain gets better during the day.

Pro Tip: You can get the best back brace/ Si joint belt here. More on the Si joint belt below.

Let’s get started…

How to Realign Sacroiliac (Si)Joint

Some SI joint issues should be checked by a medical doctor especially where the pain is debilitating. However, most of the time, it is easy to reset SI joint yourself.

Before going through the exercises to reset your SI joint, keep in mind that the joint requires strong muscles to stay stable. The sure way to keep yourself from getting the problem is leading an active lifestyle or foam rolling.  You need to make your core muscles strong by working them out

7 Best SI Joint Exercises 

1. Bed sacroiliac joint self-adjustment

You can deal with low to medium SI joint pain using this method

What to do:

  • Start by laying down on a comfortable surface with your head facing up. You can have a pillow to lift the head a little higher than the rest of the body.
  • Then bring the knee on the painful side up to the length of your hip and bend the knee. Hold the leg with both hands.
  • Flex the hip to the inside as you hold the leg. In that position, relax the other leg by straightening it up and laying it down on the bed.
  • Work on extending your hip from the pelvic joint by pushing the knee away from your chest. Ensure that the knee is straight.
  • As you do so, ensure that you resist the movement of the knee by both of your hands. In essence, you will be pushing the leg and trying to pulling it in the opposite direction.
  • After doing so for about forty seconds, hold the activation for about ten seconds.


Repeat the procedure for about five times with each time bringing the knee closer to your chest. You will feel a little pain or discomfort.

However, with each try, you will feel the pain getting lower than the former. You can try the method as many times as you feel the discomfort.

You can also use the technique to work your lower back and outer thigh muscles after a long day of walking or standing.

2. Standard bridging on a pillow

This version of standard bridging exercise not only helps you to pop the SI joint, but it also helps strengthen the gluteus maxi muscles which are in charge of holding the joints together.

When a table press and hip squeeze are added to the exercise, they combine the crossing forces that enable easy alignment of the sacroiliac joint.

What to do:

  • Start by preparing a comfortable but a firm surface to do the exercise. You can place a mat on the floor for the exercise.
  • Lay on the mat with your head facing up. Fold up your pillow and place it between the thighs. Then place the hands on the mat with the palms down on the side of each hip.
  • Start by pulling the belly button to your spine. This happens when you pull in the air and move your stomach muscles. After doing this, do the following steps at the same time.
  • Squeeze the pillow that you placed between your thighs using both thighs.
  • Press the mat with the palms in the position you had placed them at the start of the exercise.
  • Lift the hips while still pressing onto the pillow to the point that they form a straight line with the trunk. Ensure that the feet are placed firmly on the ground during this exercise.
  • Maintain the squeeze and palm pressure as you bring down your thighs slowly.


You can try the procedure for about ten to fifteen times as you feel comfortable. The ideal frequency is about twice a day. Do the procedure for about three weeks in a row to strengthen the gluten maxi muscles

Here are some common causes of sacroiliac joint pain.

3. Clamshell exercise

The clamshell exercise does a great job in activating the muscle around your pelvis which in turn stabilizes your core muscles and keeps the sacroiliac joint in place. Here is how the exercise is done.

What to do:

  • Start by laying on the side. (You will perform the exercise on both sides. Therefore, whichever the side that you start with is okay). You can spread a mat on the floor to lay on it.
  • For the best results, press the heel and back against the wall to prevent compensation as you move your limbs.
  • Start by bending the knees to 90 degrees.
  • Ensure that the feet are in the same line as your trunk. Then, without lifting your trunk, lift off the top knee off your bottom knee while keeping the feet placed on top of each other.
  • Move the knee until you cannot move the knee any further. Then, move it back slowly to its place on top of the other knee.
  • Repeat the exercise for as many times as you can or until you start to feel a burn in the hip. Change position and start moving the other leg


If you are starting, do a few exercises and gradually increase the frequency of the exercises over a period.

If you feel pain when you lift your knee, decrease the magnitude of your lift. Keep increasing the magnitude of the lift until you are comfortable with the full hip rotation.

 4. Bird dog exercise

bird dog pose

The bird dog exercise works out the lower back and your abdominal muscles. They help you gain stability in the lumbar spine.

What to do:

  • You start by lying in all fours while ensuring that the neck and the spine stay in a neutral position when you look at the ground.
  • Extend your right leg slowly behind your back while at the same time stretching the left arm forward.
  • When doing so, it is essential to keep the hips and the shoulders straight to ensure that the back does not get arced during the exercise.
  • Hold on to the position for about five seconds.
  • Make at least six to ten repetitions on each side.


If you feel pain when you extend both the arms and the legs at the same time, start by stretching one leg before stretching the arms. Then, when you feel comfortable, you can stretch both the legs and the arms.

Learn how to use Inversion Therapy to strengthen your back and core muscles

5. Child pose stretch

child pose

The child pose stretch is one of the beginner poses in yoga.

The stretch works on your thighs and hips while you focus on the breathing as you work out. The stretch looks like the normal pose that an infant assumes while lying on all the fours and facing the floor. The exercise also stretches the ligaments around the pelvic joint

What to do:

  • Start by resting on your knees, and the hands stretched beyond the head with the palms open.
  • Ensure that all your knees are spread apart, and your buttocks are resting on the heels.
  • Extend the arms as far as you can reach without moving the rest of your body. The palms should continue facing down as far as you can.
  • Hold on this position for about a minute before repeating the stretches.

6. The bear walk exercise

Wrestlers mostly perform the bear walk exercise with the aim of developing the whole body strength. The exercise puts strength on the back muscles as it makes them retain the weight of the body.

In our case, this exercise helps strengthen the core muscles so that they can hold your SI joint and stabilize it.

What to  do:

  • Start by placing your hands on the ground with the palms about three feet in front of your head.
  • Ensure that the buttocks are kept in the air through the entire exercise.
  • Use one of your hands to step forward. Then use the opposite foot to step forward.
  • Repeat the same with the opposite set. Move forward in the same manner over a distance.


In the course of your movement, the lower part of your back will be put under strain. This strengthens the tendons attached to the pelvic region especially at the sacroiliac joint.

You can try this exercise with several others stated above for re-adjustment of the SI joint.

Bear walk exercise

7. Long arrow leg reach sacral reset practice

This is a yoga move that helps stretch the spinal column, the pelvis areas and the SI joint. Just as the name suggests, it involves stretching one of the legs like an arrow until you gain symmetry on both sides of the sacroiliac joint.

What to do:

  • Start by lying down on a mat or a comfortable floor surface with both the hands and legs extended the face looking up.
  • Ensure that the hands are placed with the palms facing down beside the hips. You may bring the hands onto your belly to help you feel the movements.
  • Then, point the toes of the left foot by rooting the right heel to the floor. Hold a few breaths in that position.
  • Then, start rotating the left side of the pelvis down while at the same time squeezing the right buttock until it lifts off the floor slightly. This should be done while the right heel is still pressed down and toes pointed.
  • With the left buttock still on the ground, you can turn the left foot slightly out as you hold your breath. Then, exhale, draw the belly in and lift your head. The steps above should be maintained as you do this.
  • Then, lower the head as you continue with the right butt tightening while it is still off the floor. Then, lower the right buttock as you point the right foot. Relax the leg right leg and repeat the procedure with the other side of the body.

8. Sacroiliac Belt for Pain Relief

Si belt

The SI joint belt comes with great relief if you are unable to take part in any of the exercises due to underlying conditions such as arthritis, injury to the muscles or are still healing a caesarean section wound.

The belt is worn beneath your clothing so that you can walk with it all day with ease. It provides compression to keep the SI joints stable throughout the day. The belts come in a variety of designs.

You should wear SI joint belt consistently to get the best results. Doctors recommend wearing the belt for about three to six months depending on how severe your condition is.

For the severe cases of sacroiliac joint pain, the muscles surrounding the joint may be very sensitive and tender and may not hold the belt in position.

In that case, you need a kinesiology tape instead. The tape is very popular with sports enthusiasts who need to go back to the field after an injury. It can be worn in any part of the body without causing any discomfort or pain.

The downside of the tape is that you will have to use a lot of tape. So, in the long run it is more costly than the SI joint belt.  Therefore, you need to go back to the SI belt as soon as your muscles get tender.

How to Crack SI Joint FAQs

1.Can sacroiliac (SI) joint pain be cured?

Yes, it can be cured. Try any of the above methods to pop si joint yourself. However, if your pain is too severe, please see your doctor immediately.

2. How to stretch si joint

All the exercises mentioned in our article above will help you stretch your SI joint. You can reduce the pain by using Biofreeze or Bengay.

3. Sacroiliac joint pain exercises to avoid

If you are suffering from si joint pain it is advisable you avoid some exercises that would agitate your si joint further. These exercises include:

  • Biking
  • Crunches
  • Running
  • Weight lifting


You can pop the SI joint on your own if the problem is not severe using the above methods. After that, ensure that you have an active lifestyle to strengthen the muscles around your pelvis and stabilize the joint. The above mentioned exercises are the best ways to pop si joint. 

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