How To Pop Your Own Si Joint And Get Relief From Sacroiliac Pain

woman exercising si joint-how to pop your own si jointAre you looking for ways on how to pop your own si joint and relieve your si joint pain? Well, here is everything you need to know about how to pop sacrum back in place.

Sacroiliac joint dysfunction, also known as si joint dysfunction, is one of the most common causes of lower back pain in some people. The pain experienced is usually dull or sharp. It starts at the sacroiliac joint, although it’s said to radiate to the buttocks, thighs, groin, upper back, through the leg to the foot. In some people, standing up can trigger the pain, and it’s often felt either on one side or both sides of the lower back.


Si joint pain can make day-to-day activities such as getting in and out of a car, rolling over the bed, or exercising difficult. If you have been experiencing si joint pain for a while, you might want to consider using a sacroiliac belt.

A sacroiliac belt is a special belt that helps alleviate pain from sacroiliac joint pain, in addition to providing exceptional support. We have a few Best Sacroiliac Belt Recommendations for you.


In addition to using a sacroiliac belt, popping a si joint that is out of place can also help a great deal. In this article, you’re going to learn about how to pop your own si joint back in place.

Also learn about the Best Si Joint Pain Sleeping Position.


How to Pop Your Own Si Joint-What is a Sacroiliac Joint?

Before we learn how to pop your own si joint back in place, let’s first understand the anatomy of the sacroiliac joint.

The sacroiliac joint is basically the joint between the sacrum and the ilium bones of the pelvis. These bones are connected by strong ligaments, making the joint extremely stable. In human beings, the sacrum supports the spine, and in turn it’s supported by an ilium on both sides.



how to pop your own si joint


The si joint is an incredibly strong, weight transferal synovial plane joint characterized by irregular elevations and depressions that produce the interlocking of the two bones. In addition to the strong ligaments connecting the sacrum and ilium bones, the sacroiliac joint is also surrounded by some incredibly strong muscles. These muscles include the quadratus lumborum, erector spinae, abdominal obliques, piriformis, psoas, hamstrings, and gluteal muscles.

Although these muscles surround the si joint, they do not act on it directly to produce active movements. Instead, movements are indirectly produced by gravity, and by these muscles acting on the lower limbs and the trunk.
NB: In women, the si joint in women is considerably less stiff compared in men. The reduced stiffness allows the mobility necessary for childbirth.

What are the Functions of Si Joint?

Like most lower extremity joints, one of the main functions of si joint is to transfer weight between the axial and lower appendicular skeletons. In other words, the si joint transmits all the forces of the upper body to the pelvis and the legs. The joint also provides shock absorption (which may depend on the amount of available motion at the joint) for the spine.

Like all lower extremely joints, the si joint provides a “self-locking” mechanism that helps with stability during the push-off phase of walking.

Si Joint Dysfunction Signs and Symptoms


how to pop your own si joint

Sacroiliac joint dysfunction usually involves a painful misalignment of the lower spine and the pelvis. When a si joint dysfunction occurs, you may develop sacroiliac pain or discomfort which may affect one or both sides of the si joint. Si joint pain can also radiate down from the groin area, right through the leg, and to the foot.

Si joint dysfunction falls into two categories including;

• Hypermobility or instability- If your si joint moves too much, its considered as hypermobile

• Hypomobility or stiffness- If your si joint moves too little, it’s said to be hypomobile

Si joint pain often starts when the joint becomes inflamed due to various reasons. You may develop si joint pain or discomfort due to repetitive movement of the joint, pregnancy, childbirth, excessive stress on your lower back, physical activities like jogging, running or falling down accidentally. Poor sitting, standing, and poor sleeping position can also cause sacroiliac joint pain.

You’re probably wondering how si joint pain during pregnancy can develop. Well, during pregnancy, your body releases certain hormones, like the relaxin hormone, that cause your joints to loosen up and move more. This leads to changes in the way si joint moves. The change often occurs as the body prepares for childbirth.

Here are the signs and symptoms associated with si joint dysfunction;

• Mechanical sacroiliac joint dysfunction usually causes a dull, unilateral lower back pain

• Pain in the sacroiliac joint is often a mild to moderate ache around the posterior superior iliac spine (PSIS) region or the dimple

• Pain is one sided or the other, but it can occasionally be both-sided

• Si joint may become more intense and sharp while doing normal activities such as lifting your knee towards the chest during stair climbing or when standing up from a seated position

• When the pain of si joint dysfunction is severe, it may be radiated into the groin, hip, occasionally down the leg, and rarely below the knee

• Si joint pain can radiate from the joint down to the buttocks or back of the thigh and rarely to the foot

• Leads to low back pain and stiffness (which is often unilateral) that tend to increase with prolonged walking or prolonged sitting

• Pain of the sacroiliac joint is also known to occur during sexual intercourse, although it’s not entirely specific to si joint issues

It’s important to note that the pain is not exactly an accurate indicator as there are situations that mimic si joint dysfunction. It’s therefore important to confirm through a medical checkup.

How to Pop Your Own Si Joint- Best Exercises to Pop Your Own Si Joint Back in Place

To pop a si joint that is out of place and keep it functioning properly, there are certain sacroiliac joint exercises you can perform. These exercises will allow for normal, painless motion, especially if you find yourself limited by your si joint pain.

How to Pop Your Own Si Joint

1. Lying Tailbone Twist

• This exercise involves lying on your back with one leg stretched out and the other bent with your foot flat on the floor.

• Now move your bent knee so it falls over the stretched out leg while turning your shoulder on the side of the bent leg, in the opposite direction from your bent leg.

• Slowly and gently push into the stretch. You may feel a “pop” sound signifying that that si joint has gone back into place

• Repeat this exercise a few times a week. Your pain will gradually disappear

2. Resisted Bicycle Motion

• Lie on your back, raise your legs, and bend your knees towards your chest until they are perpendicular to the floor

• With your hands at least 4 inches apart, hold one knee right from the front (the side that is closest to your shin and the other from the back, which is the side that is closest to your thigh.

• While maintaining this position, alternate pushing both knees into your hands

• Perform each rep for at least 3 seconds

• Repeat the exercise with your knees 1 foot apart and in the next one, 2 feet apart.

• Perform these exercises at least 3 times a week and monitor their effectiveness in reducing your sacroiliac joint pain

3. Ball Squeeze

• Lie on your back with both of your knees bent

• Place a ball between your knees, keep your hands flat on the floor, and raise your torso

• Now squeeze the ball for about 10 seconds. Perform 5 repetitions

• Doing this will not only help pop si joint back in place and relieve si joint pain, but it will also strengthen your abs and glutes.

4. Single Knee Out

• Lie on your back and bring one of your knees towards your chest, just a little past 90-degrees

• Now hold onto the knee with both your hands and then push out toward your feet

• Hold that position for about 10 seconds

• Perform about 5 sessions with 5 repetitions each

5. Seated Piriform Stretch

• Sit on a very study chair and then cross your affected leg over the knee of the opposite leg, then rest your foot on top of the knee

• With your back straight, slowly lean forward until you feel a slight stretch in your hip

• Hold this position for about 30 seconds

• Repeat at least 5 times

6. Bridge

One of the best, proven ways to pop si joint and to relieve pain is to focus on strengthening your gluteal muscles, both the major and minor glutes. This is because these muscles are tied into the sacrum and by strengthening them, you will be supporting your si joint.

To perform the Bridge exercise;

• Lie on your back and bend your knees. Then place your arms and palms on flat on the floor

• Slowly, squeeze your buttocks and then raise your hips off the ground so as to bring your torso into a straight, diagonal line

• Hold this position for about 10 second and then lower your back to the floor slowly

• Repeat the exercise 10 times and perform about 5 reps a few days a week for better results

7. Yoga-Inspired Cobra Pose

Also known as Bhujangasana, the yoga-inspired cobra pose can help pop your si joint back in place, especially if your si joint is too mobile. It’s also great if you’re experiencing sacroiliac joint pain. To perform this exercise:

• Lay on your stomach

• Next, slide both your hands beneath your shoulders and push yourself up while extending your arms and raising your body off the floor. Your pelvis and legs should be on the ground

• Hold this position for about 20 seconds and the lower yourself back slowly

• Perform 5 sessions, each session with 5 reps

These si joint exercises will provide great relief for your si joint pain, so you should definitely try them.

NB: Be sure to consult your doctor before performing these exercises. Your si joint pain maybe as a result of a serious medical condition that might not respond well to these workouts.

Here is a video explaining some of the best exercises you can do to pop your si joint pain:

How to Pop Your Own Si Joint- Wrapping It Up

Si joint pain can be a debilitating condition and must therefore be treated or dealt with before it gets worse. These are great exercises on how to pop your own si joint that you can incorporate to help pop your si joint back into place.

Also read: Best Mattress for Si Joint Pain and Best Mattress for Pressure Points


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Melanie Green

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