Lower Back 🙏SI Joint ❤️
- lo4306
- Nov 15
- 2 min read
SI Joint & Lower Back Relief
When the low back whispers, it is the body asking for steadiness and space. Yoga becomes the bridge, lengthening what grips, waking what sleeps, and aligning the pelvis. With each pose, imagine your sacrum gliding freely.
The sacrum is the triangular bone at the base of your spine that fits between the two sides of your pelvis (the ilia). The sacrum and the pelvis meet at the SI joints — tiny joints that don’t move much, but easily get inflamed.
Tight glutes, piriformis, QL, or hip flexors can make the sacrum feel “jammed,” creating SI pain.
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Quick Cue That Helps SI Joint & Low-Back Pain
Hug your sit bones slightly inward and lengthen your tailbone gently toward your heels.
This stabilizes the sacrum, tones the deep core, and decreases shear at the SI joint.
🧘♀️
5 Poses That Help
Supported Bridge Pose (block under sacrum)
Knee-to-Chest Pose (single-leg variation for SI stability)
Supine Figure-4 Stretch (glute + piriformis release)
Sphinx Pose (gentle lumbar decompression)
My Favorite ❤️
Prone Belly Twist (Safest SI-Friendly ) to make it a little bit more challenging just extend the arm out to the side. Image below.
Why it works
Being on your stomach stabilizes the front of the pelvis and keeps the sacrum supported. This prevents the “open-book” shearing motion that many supine twists can create. The twist comes mostly from the mid-spine, which gently releases the tissues around the sacrum without pulling the SI joint apart.
How to Do It!
Lie on your stomach with your forehead on your hands.
Bend one knee to 90° (heel pointing toward the ceiling).
Slowly drop that bent knee out to the side, like a frog leg.
Let your hip roll only slightly so the twist happens in your low ribs, not your pelvis.
Keep both hip points heavy toward the floor.
Classes
Sunday Restorative Alex
Monday Yogalates Sheila
Tuesday Gentle Sheila
Wednesday Flow Lo
Thursday Strong Jen
Friday Flow Lo
❤️❤️💗
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