Best SI Joint Pain Relief Exercises: 10-Minute Pelvic Stability Workout

Fitness, Postnatal, Prenatal

Pelvic pain is common BUT not a mandatory part of pregnancy. You may have been told that the only solution to pelvic pain is to give birth… and then you’re several months postpartum and you STILL have pelvic pain. What gives?!

The issue is that the underlying reasons for the pelvic pain were not addressed!! And the good news is, you can address and RELIEVE pelvic pain even during pregnancy!

What are the common causes of pelvic pain??

Pelvic Position: the pelvic joints need to FORM close on themselves during movement. This is how they stabilize! If the pelvic position is off or “stuck” which prevents the pelvic joints from stabilizing during movement, it can cause pelvic pain.
- Solutions: Address pelvic balance! How well aligned is the pelvis and how well balanced are the muscles that support the pelvis.
Muscular Coordination: the muscles and fascial lines taht support the pelvic joint provide FORCE closure on the joints during movement. But if the muscles supporting the joint are not well coordinated, it can cause pelvic pain.
- Solution: Improve the coordination of the myofascial slings, particularly the posterior oblique sling for SI joint pain.

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10-Minute SI Joint Pain Relief Workout: Improve Pelvic Stability

In this workout, we are addressing the PELVIC BALANCE and MUSCULAR COORDINATION to support relief from pelvic girdle pain! When approaching this workout, its important to note that most of us will have a similar type of asymmetry!

For most of us, the left hip rotates more forward as the right hip rotates backwards. This means that the left inner thigh and hamstring tend to be weaker compared to the right, and the right quad and glute tend to be weaker compared to the left. So in this workout, we are targeting this imbalance!

For this workout you’ll do:

3 Rounds:
- 30 seconds or 10 per side of:
  - All Fours Hip Shift with Mini Band: this exercise helps to reset the pelvic position and releases pelvic floor tension!
- 30 seconds or 10 reps on the RIGHT:
  - Bulgarian Split Squat: this exercise strengthens the quad and glute muscles, which if you recall is weaker on the right! This will help PULL the right pelvic half FORWARD to improve pelvic balance.
- 30 seconds on the LEFT:
  - Copenhagen Plank: this exercise strengthens the inner thigh, which tends to be weaker on the left side. This will help pull the left pelvic half BACKWARD to aid in pelvic balance.
- 30 seconds or 10 per side of:
  - Step up with banded row: this exercise strengthens the posterior oblique sling which helps to stabilize the back pelvic joints!

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You do NOT need to wait til you give birth for relief from pelvic pain–you can absolutely find relief NOW during your pregnancy. Hope these exercises give you a good start on finding relief, they have surely helped me throughout my pregnancies with managing my own pelvic pain for a pain-free pregnancy!

Mamastefit: the number one thing I recommend to all my pregnant friends. I did the prenatal fitness program via team builder app and the childbirth education classes. Both were highly valuable, but the fitness program is what my husband and I attribute to my really fast and smooth postpartum recovery. The fitness program allowed me to feel limber and strong in my pregnant body. The program allows you to go at your own pace, your own chosen weights, and the ability to shorten/lengthen the workout day depending on how your body is feeling that day. The exercises were also great ones that I would not have thought of to do on my own. The childbirth education classes had a lot of great information and I was able to implement many of the labor movements and breathing exercises during labor. 10/10 would recommend and will absolutely be using their program again and again!

I just wanted to say thank you so much for all of your incredible content! I used your childbirth edu and prenatal fitness programs during my pregnancy and felt empowered to take on an unplanned induction. As a pelvic PT, I knew I wanted education that covered physiology and hospital birth interventions in a lot more specific detail and I felt the mamastefit program was comprehensive and easy to digest with the format you have. I will definitely use the prenatal fitness plan again for a future pregnancy and will totally recommend it to patients as well!

I had my final postnatal appointment and my midwife says she has never seen such a healthy postpartum pelvic floor, in fact if she didn't know better she would have guessed that I hadn't had any children. The whole team was amazed at my overall physical recovery which I attribute to your programming and the nutritional guidelines from Lily Nichols. They are recommending your program to more of their clients because of my great results. Thank you!

Prepare for Your Birth with MamasteFit Prenatal Fitness Programs

If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!

MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!

Our prenatal fitness programs are offered in several formats:

40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.