Everything You Need to Know About Sacroiliac Joint Dysfunction

What is Sacroiliac Joint Dysfunction?

Sacroiliac joint dysfunction happens when the SI joint, which connects your spine to your pelvis, becomes irritated, inflamed, or moves abnormally. The joint is meant to allow just a small amount of movement for shock absorption and stability. When it becomes too stiff or too loose, it can lead to lower back pain, pelvic pain, and sometimes referred pain into the buttock or leg.

An analogy…

Think of the SI joint like a hinge on a door, if it’s too tight or too loose, the door won’t open or close properly, and things start to strain. That’s what happens when the SI joint isn’t moving the way it should.

What are other names that sacroiliac joint dysfunction can be called?

Sacroiliac Joint Pain, Sacroiliac Joint Sprain, SIJ Dysfunction, Sacroiliac Joint Inflammation, Sacroiliac Joint Injury, Sacroiliac Joint Disorder, Sacroiliitis, Sacroiliacitis

What causes sacroiliac joint dysfunction?

The SI joint sits between the sacrum (bottom of the spine) and the ilium (part of the pelvis). It’s held together by strong ligaments and muscles, and it transfers forces between the upper body and legs. Dysfunction occurs when there’s either too much movement (hypermobility) or too little movement (hypomobility) in the joint. This can irritate the joint surfaces or surrounding tissues, leading to pain and dysfunction.

What are the signs and symptoms of sacroiliac joint dysfunction?

Pain on one or both sides of the lower back, usually near the PSIS
Pain that may refer into the buttock, hip, groin, or back of the thigh
Stiffness or discomfort when standing, walking, or climbing stairs
Pain with prolonged sitting, standing, or transitioning between positions
A feeling of instability or “locking” in the pelvis
Often worsens with activities like bending, twisting, or running

What tests are used to diagnose sacroiliac joint dysfunction?

FABER Test (Flexion, Abduction, External Rotation): The practitioner places the patient’s leg in a figure-4 position (ankle on opposite knee) and gently presses down on the bent knee while stabilising the opposite hip.

Gaenslen’s Test: The patient lies on their back or side with one leg pulled up to the chest and the other leg extended off the edge of the table. The practitioner applies pressure to both legs to stress the SI joints.

How long does sacroiliac joint dysfunction take to heal?

Recovery from sacroiliac joint dysfunction depends on how long the symptoms have been present, the underlying cause, and how quickly treatment begins. Mild cases can improve within 2 to 4 weeks with manual therapy and targeted exercise. More persistent cases may take 6 to 12 weeks or longer to fully resolve. Chronic or unstable cases may require ongoing management to help prevent flare-ups and maintain stability.

How does sacroiliac joint dysfunction happen?

Prolonged sitting or standing
Uneven or excessive weight bearing, such as carrying a baby on one hip or wearing high heels
Pregnancy or postpartum changes (due to hormone-related ligament laxity)
Pelvic imbalances, leg length differences, or poor biomechanics
Falls, trauma, or lifting injuries
Weak glutes and core muscles, leading to poor pelvic stability

What treatment can help sacroiliac joint dysfunction?

Manual therapy (mobilisation or manipulation of the SI joint)
Soft tissue release of surrounding tight muscles
Exercise therapy to improve core and glute strength
SI joint taping or belt to support the joint if it’s too mobile
Posture and movement retraining for lifting, walking, and sitting

What exercises or stretches can I do for sacroiliac joint dysfunction?

Pelvic tilts and core activation (CAZ) to stabilise the lumbar spine
Glute bridges, clamshells, and resistance band work to strengthen the hips
Gentle mobility work like cat-cow or hip openers
Hip flexor and hamstring stretches
Posture training and walking drills
Controlled return to lifting, sport, or work movements

What products can help with sacroiliac joint dysfunction?

Sitting hip abduction with resistance

Sit with a resistance band tied around your knees.
Keeping your good leg still, turn the thigh of your affected leg out as far as you can without twisting the body and then steadily return to the start position.
You will feel this down the side of your hip.
Relax and repeat.

Cat and camel pose

Start on your hands and knees with your back in a neutral position.
Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine.
Hold this position.
Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back.
Hold this position, and then repeat.

Piriformis stretch

Lie on your back and bend your affected knee.
Cross this leg over your other knee, placing the outside of your ankle just above the knee of your good leg.
Let the knee on your affected leg drop out to the side, and bend the good leg, sliding your heel towards your buttocks.
You may feel a stretch through your affected buttock.
To increase this stretch, interlace your fingers behind the thigh of your good leg, and pull your thigh in towards you, lifting the foot off the ground.
To increase this stretch further still, push your elbow into the thigh of your affected leg.
Hold this position.

Bird dog

Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
Tighten the abdominal core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.
Do not allow your body or hips to rotate.
Repeat on the other side.