Sacroiliac Joint Pain Relief at Home | How to Test, Fix and Strengthen SIJ Pain

How to Identify and Self Treat Sacroiliac Joint Pain In this video I show how to tell if your sacroiliac joint is the source of your pain and a simple routine to help stabilise and recover. Signs of SIJ Pain Pain is usually on one side at the low back or glute and feels worse when arching backwards, standing or walking. To test if a belt may help, press your hands onto the bony points at the front of your pelvis while arching gently. If this reduces the pain, a pelvic support belt can help while you strengthen. Exercises to Reduce Pain and Improve Stability 1. Side Leg Raises Core lightly engaged. Avoid arching. 30 reps each side, twice daily. 2. Inner Thigh Lift Top knee crossed over. Lift the lower leg slowly. 30 reps each side, twice daily. 3. Piriformis Stretch Bring the knee to the chest to stretch the glute on the opposite side. Hold 30 seconds, repeat 2 to 3 times each side. Sleep Setup Side sleeping with a pillow between the knees reduces strain. Avoid stomach sleeping and avoid sinking into soft bedding. Pelvic Belt A pelvic stability belt can reduce excessive movement in the joint while you strengthen. The slim roller style belt is often the most comfortable and supportive. ⸻ Chapter Timestamps 00:00 What sacroiliac joint pain feels like 00:28 Quick test to confirm SIJ involvement 01:05 Why a pelvic support belt can help 01:45 Exercise 1 Side leg raises 02:32 Exercise 2 Inner thigh lift 03:25 Exercise 3 Piriformis stretch 04:10 Best sleep position for SIJ pain 04:50 How to use a pelvic stability belt 05:30 Wrap up and next steps Serola Belt: https://www.serola.net/product/serola... Andrew is a Chiropractor, Personal Trainer and Clinical Pilates Instructor at Advanced Health 4/107 Plenty Rd, Preston VIC 3072 www.advanced-health.com.au MEDICAL DISCLAIMER The information in this video is provided for general educational purposes only and is not intended to constitute or replace professional medical advice, diagnosis, or treatment. This content does not consider your personal health situation and does not establish any patient–practitioner or therapeutic relationship with Advanced Health or its practitioners. The exercises, demonstrations, explanations, and recommendations presented may not be suitable or safe for every individual. Always seek personalised advice from a registered health practitioner — such as your chiropractor, physiotherapist, or GP — before acting on any information contained in this video, especially if you have existing symptoms, injuries, or medical conditions. Advanced Health makes no warranties regarding the accuracy, completeness, or applicability of the information provided and does not guarantee specific outcomes or improvements. Individual responses vary. To the fullest extent permitted by Australian law, Advanced Health and its representatives disclaim all liability for any loss, injury, or damages arising from the use or misuse of this content. By viewing this video, you acknowledge and accept full responsibility for your own health decisions, agree to seek appropriate professional assessment when required, and understand that this content is intended for general information only. By watching this video, you also agree to indemnify and hold harmless Advanced Health (and its representatives) from any losses or injuries arising from your use or misuse of this content. Use of this video is entirely at your own risk.