Advanced Health Chiropractic and Remedial Massage Preston
Sacroiliac Joint Pain Relief | Chiropractor Preston
Understanding Sacroiliac Joint Pain
If you have pain on one side of your lower back or glute, especially when standing, walking or arching backwards, it could be your sacroiliac joint (SIJ).
These large joints sit between the base of your spine and your pelvis and help transfer load from your upper body into your legs.
When irritated or unstable, the SIJ can cause sharp or aching pain that radiates through the buttock or hip and may flare when you bend backwards, kneel, or stay standing too long.
How to Self-Test at Home
You can do a quick home test to see if your pain may come from the SIJ:
- Place your hands on the bony points at the front of your pelvis (the ASIS).
- Gently press them together while slowly arching your lower back.
- If the pain reduces when you apply pressure, a pelvic stability belt may help support the area while you strengthen it.
This test mimics what the belt does — compressing the pelvis slightly to stop the joint moving too much.
Why Strengthening Matters More Than Stretching
Many people focus on stretching or soft-tissue work but forget that pelvic stability depends on strong hip and core muscles.
Too much movement around the SIJ can keep irritation going.
These three simple exercises will help strengthen and balance the muscles around your pelvis.
Exercise 1 – Side Leg Raises
Lie on your side with your body in line, stomach drawn in, and avoid arching your back.
Lift the top leg about 45 degrees and lower slowly.
Perform 30 reps on each side, twice per day.
This activates the side hip stabilisers to reduce excessive motion in the SIJ.
Exercise 2 – Inner Thigh Lifts
Lie on your side with the top knee crossed over in front so both knees are at right angles.
Lift the lower leg slowly for two seconds, keeping it straight and parallel with your torso.
Engage your core and pelvic floor as you lift.
Perform 30 reps each side, twice per day.
This strengthens the inner thigh and deep pelvic muscles, improving balance across the pelvis.
Exercise 3 – Piriformis Stretch
Lie on your back with a small towel or pillow under your head for support.
Bring one knee toward your chest until you feel a stretch through the glute on the opposite side.
Hold for 30 seconds and repeat 2–3 times each side.
This helps ease tightness that often accompanies SIJ irritation.
Best Sleep Position for SIJ Pain
Your sleeping position can either help or aggravate your recovery.
- Avoid sleeping on your stomach, as it forces the lower back into extension.
- Avoid soft beds that let your hips sink and twist the pelvis.
- The best option is side-lying, with your hips bent about 45 degrees and knees at 90 degrees, using a small pillow between your knees to keep the hips level.
This simple change can significantly reduce overnight irritation and morning stiffness.
Using a Pelvic Stability Belt
A pelvic or sacroiliac belt can support the joint while you strengthen.
The goal is to apply gentle pressure across the pelvis, drawing the ASIS points together and holding the sacroiliac joint in a more stable position.
Many people find the roller-style belt the most comfortable and effective option due to its slim fit and strong Velcro closure.
(You can view a similar product such as the Serola Belt online.)
When to Get Professional Help
If pain continues or radiates into the leg, it’s best to be assessed by a qualified chiropractor or remedial massage therapist in Preston.
At Advanced Health, we combine:
- Chiropractic adjustments to restore normal joint mechanics
- Remedial massage to release muscle tension
- Dry needling and clinical Pilates-based rehabilitation to rebuild core and pelvic stability
This integrated approach helps your body recover safely and prevent recurrence.
Final Advice
Do the three exercises twice a day, sleep in the correct position, and use a belt short-term to stabilise your pelvis.
Over time, this combination can reduce pain and restore proper movement through the sacroiliac joint.
📍 Advanced Health Chiropractic & Remedial Massage Preston
4/107 Plenty Rd, Preston VIC 3072
🦴 Helping Preston, Thornbury, Coburg, and Reservoir residents move better and live pain-free.
