13 Ways to Ease SI Joint Pain

2. Pain Medication

Pain medication can help reduce discomfort from sacroiliac (SI) joint problems. Doctors usually start with over-the-counter options, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen, which can lower pain and reduce swelling in the joint. If these medications do not provide enough relief, a doctor may prescribe stronger NSAIDs.

Short-term use of muscle relaxants can help calm tight muscles around the lower back and pelvis when spasms contribute to the pain. For ongoing or severe pain, corticosteroid injections directly into the SI joint may be considered. These injections typically combine a local anesthetic with a steroid, reducing inflammation and temporarily blocking pain signals.

Opioid medications are sometimes used for severe acute pain but are limited due to potential risks, including drowsiness, dependence, and constipation. Patients should inform their doctor about existing health conditions, such as diabetes or stomach issues, before starting any medication.

3. Diet Change

Extra body weight and increased inflammation can worsen sacroiliac (SI) joint pain. Managing these factors through diet can support joint comfort and daily movement. Starting with whole foods helps address both inflammation and nutrient support. Vegetables, fruits, whole grains, beans, nuts, and lean proteins such as fish or skinless poultry provide fiber, vitamins, and minerals that strengthen muscles and support joint function.

Healthy fats from olive oil, seeds, and fatty fish supply omega-3s, which promote joint health and can replace less beneficial solid fats. Cutting back on processed foods, sugary drinks, and refined carbohydrates further helps reduce inflammation and maintain steady energy levels.

These choices also support weight management, which is important because even modest weight loss reduces pressure on the lower back and pelvis, easing strain on the SI joint during walking, standing, and sitting. Drinking enough water helps maintain healthy cartilage and soft tissues around the joint, promoting mobility and resilience.

4. Acupuncture

Extra pain in the sacroiliac (SI) joint can sometimes be managed with acupuncture, a treatment where very thin needles are inserted just under the skin or into muscle at specific points, often around the lower back, hips, or nearby areas. The needles stimulate nerves in the skin and muscles, which trigger the body to release natural pain-relieving chemicals. These chemicals may reduce pain signals and relax tight muscles surrounding the joint.

A typical session lasts 20 to 60 minutes. During this time, the person usually lies on a table while several needles are inserted and left in place for several minutes. Mild tingling or a dull ache may be felt, but strong pain is uncommon.

Acupuncture treatment usually involves multiple sessions, as noticeable improvement in pain may appear only after a few visits. When performed by a trained professional, acupuncture is generally safe. Mild side effects can include slight bruising, temporary soreness, or brief lightheadedness.

5. Steroid Injections

Persistent pain in the sacroiliac (SI) joint that does not improve with rest, exercise, or oral pain medication may be treated with steroid injections. These shots deliver anti-inflammatory medicine directly into the joint to reduce swelling and calm irritated nerves. The injection usually contains a corticosteroid and a local anesthetic.

The anesthetic provides short-term numbness, while the corticosteroid gradually reduces inflammation over several days, helping to lower pain signals. Pain relief may last weeks or months, although results vary by person. Doctors often use imaging guidance, such as X-rays, to ensure accurate needle placement and reduce risks.

The procedure is typically brief, and most patients go home the same day. Common side effects include mild soreness or bruising at the injection site, while rare risks may include infection, temporary leg numbness, or nerve injury. People with diabetes may notice temporary changes in blood sugar after the shot.

6. Spinal Cord Stimulation

Persistent sacroiliac (SI) joint pain that does not improve with exercise, physical therapy, injections, or anti-inflammatory medications may be treated with spinal cord stimulation. This therapy uses a mild electrical current to change how pain signals travel to the brain.

The process begins with a trial phase. Thin wires are placed under the skin near the spine and connected to a small external battery. Over several days, this trial allows doctors to determine whether the device effectively reduces pain.

If the trial is successful, a small generator is implanted under the skin of the abdomen or buttock. The device sends continuous electrical pulses to the spinal cord, which do not cure the underlying pain but reduce its perceived intensity.

Patients can adjust the stimulation using a handheld controller. Some devices are rechargeable, while others require battery replacement after a few years. Possible risks include infection, bleeding, nerve injury, movement of the wires, or uncomfortable tingling.

7. Multivitamins

People with sacroiliac (SI) joint pain may use multivitamins to fill small gaps in their diet. While they do not cure joint problems, they provide a combination of vitamins and minerals that support overall health. Vitamin D helps the body absorb calcium, while magnesium and vitamin K contribute to bone strength.

Strong bones support the pelvis and lower back. Some multivitamins also contain B vitamins, which help convert food into energy. Adequate energy can make it easier to stay active, and gentle movement may reduce joint stiffness. A balanced diet with fruits, vegetables, whole grains, dairy, beans, nuts, and lean proteins provides most nutrients.

When diet falls short, a multivitamin can help cover small gaps. High doses can cause side effects—for example, too much vitamin A or iron. People taking anti-inflammatory or long-term medications should review supplement use with a healthcare professional to avoid interactions.

8. Rest

Sacroiliac Joint Dysfunction can worsen when the sacroiliac (SI) joint stays irritated, so short periods of rest allow the joint to calm and reduce stress, easing pain. Activities that trigger symptoms such as heavy lifting, long walks, running, or prolonged standing should be avoided.

Lying on a firm surface helps relieve pressure on the lower back and hips, and using a pillow between the knees when lying on the side or a small pillow under the knees when lying on the back helps keep the hips aligned and reduces strain.

Rest should be balanced with gentle movement, like light stretching or short walks, to maintain muscle strength and prevent stiffness. Listening to the body is important because stopping activity early if pain rises can prevent flare-ups and allow the joint to recover safely. Changing positions every so often can also help because staying in one position too long may increase joint stiffness.

9. Cushions

Prolonged sitting increases pressure on the sacroiliac (SI) joint, which can worsen discomfort. Cushions help reduce this pressure and limit strain on the lower back, easing joint stress during long periods of sitting. Firm, supportive cushions keep the hips level, while wedge-shaped cushions tilt the pelvis slightly forward, promoting a natural spinal curve and lowering SI joint pressure.

Donut-style or coccyx cushions, with a cut-out section, reduce direct pressure on the tailbone and nearby joints, which can be especially helpful during flare-ups. Cushion material also affects support, as memory foam molds to the body and distributes weight evenly, while gel cushions provide steady support and stay cool.

Proper placement ensures balanced support and maximum pressure relief. The cushion should sit flat on a stable chair, with both feet resting on the floor and knees at hip level or slightly lower.

10. Red Light Therapy

Red Light Therapy may help when persistent pain or inflammation affects the sacroiliac (SI) joint. It uses low-level red or near-infrared light to reach tissues under the skin. The light penetrates the tissue and may help cells produce more energy, supporting tissue repair and healing.

Increased cellular energy and repair may reduce inflammation and swelling, which lowers pressure around the SI joint. Reduced joint pressure may ease pain and stiffness. During treatment, the device is applied to the skin for 10 to 20 minutes per session, a few times per week. The light does not cause heat or burn when used correctly.

Red light therapy is noninvasive and does not require medication. Side effects are rare but may include mild skin redness. People should follow device instructions and consult a healthcare provider if they have skin conditions, are pregnant, or take medications that increase light sensitivity. Results often develop gradually, so several sessions may be needed before changes in comfort become noticeable.

11. Growth Hormone Therapy and Stem Cell Injections

Persistent sacroiliac (SI) joint pain that does not improve with rest, physical therapy, or anti-inflammatory medications may be treated with advanced therapies such as growth hormonetherapy or stem cell injections. These treatments aim to support tissue repair rather than only reduce pain.

In growth hormone therapy, synthetic growth hormone injections regulate cell repair and tissue building, which may support healing in damaged ligaments around the SI joint. This therapy is usually reserved for patients with low growth hormone levels, and careful screening is necessary because growth hormones can affect blood sugar, cause swelling, and influence joint stiffness. Research is ongoing regarding its effectiveness for joint pain.

Stem cell therapy involves collecting special cells from the patient’s bone marrow or fat tissue. These cells may aid tissue repair and reduce inflammation. A doctor injects them directly into or near the SI joint using imaging guidance. While research is still developing, some patients report reduced pain and improved movement.

12. Arnica Oil and Other Topicals

Arnica oil may help manage persistent sacroiliac (SI) joint pain or soreness when applied to the lower back or upper buttock area where pain is felt. Arnica oil may help reduce mild swelling and soreness in the area. Topicals act on the skin’s surface and do not cure joint problems but may lower local pain signals, which can make daily movement more comfortable.

Capsaicin-containing products may cause a brief burning sensation at first, which usually improves after several days of regular use. Hands should be washed after application, and contact with the eyes should be avoided. Topical nonsteroidal anti-Inflammatory drugs may reduce local inflammation with fewer systemic side effects than oral medications but can irritate the skin in some individuals.

Anyone with sensitive skin, open wounds, or allergies should test a small area first and stop using the product if redness, rash, or itching develops. Applying topicals after gentle heat or a warm shower may help the area feel more relaxed before movement.

13. Light Stretching and Mobility Work

Pelvic Tilt and other light stretching can help when tight muscles in the hips, lower back, and thighs increase stress on the sacroiliac (SI) joint. Light stretching relaxes these muscles, reducing stiffness and joint stress. Stretches should be slow and controlled, feeling mild to moderate rather than sharp, to prevent pain flare-ups.

Holding each stretch for 20 to 30 seconds allows muscles to lengthen, and steady breathing promotes relaxation. Repeating each stretch two to three times gradually improves flexibility and comfort. Mobility exercises, such as pelvic tilts, gentle trunk rotations, and knee-to-chest motions, move the joint through a safe range of motion without heavy strain and help prevent stiffness.

Consistency is more important than intensity; short daily sessions are generally more effective than long, infrequent sessions. Stopping before pain increases helps protect the joint and makes regular movement easier to maintain. Doing these movements after a short walk or warm shower may help the muscles loosen more easily.