Is Your Sacroiliac Joint Causing Your Lower Back Pain?

One of the reasons back pain is such a common medical complaint (most people will experience it at least once in their lives) is because it has so many different potential causes. Most people are familiar with the common ones, like a strained back muscle or a herniated disc.

But sometimes, back pain isn’t really back pain–at least not how we generally conceive it. While you might experience pain or discomfort in your lower back, the actual source of the pain might be a little lower, in your sacroiliac joint.

At MMA & Sports Rehab, our team of physical therapists understands that the best way to resolve back pain is to determine where that pain is coming from. Thanks to our comprehensive assessments, we can help you determine if your lower back pain is actually a symptom of problems with your sacroiliac joint –and then provide you with a targeted treatment to help resolve it.

The Sacroiliac Joint: What It Is and What Can Go Wrong

The sacroiliac (SI) joint connects your spine to your pelvis. You have two of them, one on each side. They’re connected to the sacrum, a small triangular bone at the base of your spine.

The SI joints allow you to transfer weight between your upper and lower body. However, the joints themselves don’t move all that much, and they’re located fairly deep in your pelvic structure, surrounded by strong ligaments and muscles.

There are two reasons why your sacroiliac joint might cause your pain:

Occurs due to biomechanical issues in your SI joint. It’s particularly common during pregnancy, as the sacroiliac joint is “loosened up” in preparation for childbirth (hypermobility). However, an overly restricted sacroiliac joint can also cause issues (hypomobility).

refers to an SI joint inflammation due to osteoarthritis, hormonal changes during pregnancy, or injury.

Both conditions can cause similar symptoms. The biggest difference between the two is the presence of inflammation, as there are no inflammatory processes with SI joint dysfunction.

Issues with Your SI Joint? How to Tell

It can be difficult to determine if you’re struggling with SI joint issues or lower back pain, as they can cause similar symptoms. If you’re struggling with any pain or discomfort in your back or buttocks, your best bet is to schedule an appointment with our physical therapists. We can help you get to the bottom of things.

That said, here are some of the common signs of SI joint issues:

You experience pain directly over your buttocks.
The pain seems to stem from deep inside your body.
You’ll notice pain when sitting, lying down, or climbing stairs. In fact, you may have trouble sitting for long periods due to the pain.

Treating SI Joint Pain: What To Expect

We’ll begin with a comprehensive physical exam to help us determine the exact source of your pain, including confirming if the SI joint is involved at all. Once we understand your unique situation, our experts will develop your customized treatment program. Here’s what you might expect:

Pain Management: We’ll find a solution that suits your needs. Spinal mobilizations and other manual therapy techniques can help if your pain stems from immobility. Hot and cold therapy can help manage pain and inflammation.
Mobility Exercises: If applicable, we can guide you through targeted exercises to improve the flexibility and mobility in your SI joint.
Strengthening Exercises: One of the best ways to address SI pain is to strengthen your core and gluteus muscles, both of which support and stabilize the SI joint. Our therapists will develop an exercise program appropriate to your needs and ensure you perform all exercises correctly.
Prevention Tips: Finally, we’ll work with you to help you adopt a physically active lifestyle, which can help reduce and prevent SI dysfunction.

**What’s Causing Your Back Pain?**

You don’t have to put up with persistent pain, whether it’s in your back, buttocks, or radiating down your leg! The physical therapists at MMA & Sports Rehab will dig down deep to determine the underlying source of your pain, no matter what it is.

Ready to get started? Call us to schedule an appointment today!

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A Special Thanks from MMA Sports Rehab

“We now have 415 Google 5-star reviews and more than 700 5-star reviews. We want to show our gratitude to our well-wishers, friends, family, community, and our beloved patients for their continued trust with their health care/rehab. We love you, and we are here because of YOU! Thank You!!!” – MSR Family

???? Dr. Ujjwal’s Tips: How to Beat SI Joint Pain (and Get Your Hips Happy Again!)

Ever felt that nagging ache in your lower back or butt when you stand up, walk, or roll out of bed? Yep… that could be your SI joint (a small but mighty joint where your spine meets your pelvis) throwing a little tantrum.

Don’t worry — with a few smart moves and habits, you can calm it down and keep it happy! Here are my top 5 tips to feel better and move better ????

???? 1️⃣ Wake Up Those Glutes and Core!

Your SI joint loves support — and your glutes and deep core muscles are its best friends.
Try this: Glute Bridge! Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips like you’re making a straight line from shoulders to knees. Hold 5 seconds, repeat 10–15 times.
???? Feel the burn? That’s your stability kicking in.

???? 2️⃣ Stretch Those Tight Hip Flexors

Sitting too much? Your hip flexors might be pulling your pelvis forward, putting stress on your SI joint.
Try this: Half-Kneel Stretch. One knee down, the other foot forward. Gently shift your hips forward till you feel a stretch in the front of your hip. Hold 30 seconds each side.
Simple, but game-changing.

???? 3️⃣ Don’t Stay Still Too Long

Your body isn’t built for sitting (or standing) all day! Stiff hips = cranky SI joint.
???? Set a reminder every 20–30 minutes: stand up, stretch, or do a few pelvic tilts. Bonus: sip some water while you’re at it — hydration helps movement!

???? 4️⃣ Watch That Posture

Crossing one leg, leaning on one hip, or slouching might feel comfy… but your SI joint disagrees.
Quick fix: Stand tall, equal weight on both feet, shoulders relaxed. Sit evenly on both hips — your SI joint will thank you later.

???? 5️⃣ Build Balance and Stability

Once things calm down, it’s time to make that area strong and steady!
Try this: Bird-Dog. On hands and knees, reach opposite arm and leg out, keeping your spine steady. Hold 5 seconds, repeat 10 times each side.
This one’s great for coordination and pelvic control.

???? Dr. Ujjwal’s Final Word:

Your SI joint pain improves fastest when you mix mobility + stability + consistency.
Do these little routines daily for a couple of weeks — your back (and mood) will feel lighter! If pain still sticks around or shoots down your leg, come see your physical therapist for a full check-up.

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Our Patients Get Great Results

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Clinic News

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A special highlight was getting the chance to present on proper posture and tips to improve it—because your health starts with the basics! ????????‍♂️
Great food, great people, and an even greater community. We’re proud to be part of it all. ????

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Get Back to Your Best Self at MMA Sports Rehab

Rediscover your strength and get back to your best self at MMA Sports Rehab! Schedule your next appointment today and experience the top-notch care that helped you before.

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Gluten-Free Chocolate Ganache Tart

Delight in the rich, silky decadence of this Gluten-Free Chocolate Ganache Tart—an indulgent treat everyone can enjoy this holiday season. With its crisp crust and smooth, chocolatey center, it’s the perfect dessert to make your celebrations a little sweeter.

Ingredients:

1 cup shredded sweetened coconut
1 cup salted gluten-free pretzels, crushed into small pieces
1/2 cup rice flour
1/2 cup coconut oil, melted
3 Tbsp. brown sugar
2 Tbsp. unsweetened cocoa
1 cup coconut milk
6 oz. vegan dark chocolate, finely chopped
Pomegranate seeds, for garnish (optional)

Directions:

Preheat oven to 375°F. Grease 9” tart pan with removable bottom. In large bowl, combine shredded coconut, pretzels, rice flour, coconut oil, sugar, and cocoa. Transfer to prepared tart pan. With hands, firmly press mixture into bottom and up side of pan in even layer; place on cookie sheet. Bake 10 minutes. Cool completely on wire rack. In small saucepan, heat coconut milk on medium until just bubbling at edges, whisking occasionally. Place chocolate and pinch salt in medium heatproof bowl. Pour hot coconut milk over chocolate. Let stand 5 minutes. Gently whisk until smooth. Pour into tart shell. Refrigerate, uncovered, 2 hours or until set. To serve, top with pomegranate seeds, if desired. Can be made up to 2 days ahead. Once set, cover with plastic and keep refrigerated.

Staff Spotlight: Dr. Bri, Senior Staff Therapist, Strength and Conditioning Head

She has a passion for working with athletes as she was a competitive track and field sprinter up until she graduated from college. Outside of work, She loves coffee, the beach, and her cat Cookie, and dog Candy, she enjoys weightlifting and hiking in her free time.

Oh Yeah! She loves eating every few hours to fight her metabolism and get ready for her jiu jitsu training 😉