SI Joint Pain in Pregnancy: Causes, Symptoms, and the Best Relief Strategies
Pregnancy is a time of incredible change, but along with the joy and anticipation, many women experience discomfort—especially in the pelvis. One of the most common pelvic issues during pregnancy is sacroiliac joint (SIJ) pain. If you’ve ever felt a sharp, aching, or burning sensation in your lower back, deep in one side of your buttock, or even radiating down your leg, your SI joints may be the culprit. At BeachMama Wellness, we help women navigate these challenges with education, hands-on care, and movement strategies that truly make a difference.
Why Does SI Joint Pain Happen in Pregnancy?
Your sacroiliac joints are located where your pelvis connects to your sacrum (the base of your spine). These joints are designed to provide stability while allowing just enough movement to support daily activities. During pregnancy, several factors contribute to SIJ pain:
Hormonal Changes – The hormone relaxin increases ligament laxity to prepare your body for birth. While this is essential for labor, it can lead to joint instability and pain.
Postural Shifts – As your belly grows, your center of gravity shifts forward, placing more stress on your lower back and SI joints.
Weight Gain – Additional weight adds pressure to the pelvis, sometimes straining the SI joints.
Asymmetrical Movements – Movements like walking, climbing stairs, or even rolling over in bed can aggravate SI joint pain due to instability.
How Can You Find Relief?
The good news? You don’t have to just “live with it.” At BeachMama Wellness, we focus on practical, effective solutions to help you feel strong and supported throughout pregnancy:
1. Support with a Serola Belt
A Serola Sacroiliac Belt is a simple yet effective tool for stabilizing the pelvis. Unlike traditional pregnancy belly bands, the Serola Belt is designed to compress the SI joints, reducing excessive movement and relieving pain. Many pregnant women find that wearing the belt during activities like walking or standing for long periods makes a noticeable difference in comfort. You can check out the Serola Belt here: Serola Sacroiliac Belt.
2. Strengthen the Right Muscles
Pelvic Floor & Core Activation – Engaging your deep core and pelvic floor muscles can provide better support to your pelvis. At BeachMama Wellness, we teach safe, effective exercises to help you feel more stable and strong.
Glute & Hip Strengthening – Strong glutes help stabilize the pelvis. Try gentle exercises like glute bridges or clam shells, which we often incorporate into prenatal movement sessions.
3. Modify Movement & Posture
✔️ Avoid standing on one leg for long periods (like when putting on pants—try sitting instead!)
✔️ Take smaller, more controlled steps when walking to minimize strain.
✔️ Use a pillow between your knees when sleeping to keep your pelvis aligned.
✔️ When getting out of bed, roll to your side first and push up with your arms to avoid unnecessary stress on your pelvis.
4. Gentle Stretching & Bodywork
Stretching can ease tension while promoting mobility in the hips and lower back. We love incorporating:
Cat-Cow Stretches to improve spinal mobility and relieve tension.
Hip Flexor Stretches to counteract tightness from postural changes.
Prenatal Chiropractic or Massage Therapy to help realign the pelvis and release muscle tightness.
When to Seek Professional Help
If your SIJ pain is persistent, interfering with daily activities, or worsening, it’s important to seek guidance from a pelvic floor therapist or a prenatal specialist. At BeachMama Wellness, we offer one-on-one pelvic floor therapy to help you move with confidence and ease throughout your pregnancy.
Final Thoughts
SI joint pain during pregnancy can be frustrating, but you don’t have to suffer through it. With the right support, strengthening, and body mechanics, you can find relief and keep moving comfortably.
At BeachMama Wellness, we’re here to help you feel strong, supported, and empowered in your pregnancy journey.
