Written by

Gina Conley, MS

June 11, 2025

Relieve Right SI Joint Pain with Targeted Mobility and Strength Training

Fitness, Postnatal, Prenatal

Welcome to the MamasteFit Blog! If you’re experiencing right-sided sacroiliac (SI) joint pain, you’re not alone—and we’re here to help.

SI joint discomfort is a common complaint, especially during and after pregnancy. Today, we’re breaking down why it happens and guiding you through a targeted workout that addresses muscular imbalances and helps you find relief.

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Understanding SI Joint Pain

The SI joints are located on the backside of your pelvis, where the sacrum meets the iliac bones on either side. When you walk, your pelvis naturally shifts slightly to transfer load from your upper body to your legs. If this shift becomes imbalanced—say, you’re spending more time on your right side—that joint can become overworked and painful.

There are two key mechanisms for pelvic stability:

Form Closure: How well the bones of your pelvis align and compress.
Force Closure: How the muscles support the joints and keep them stable during movement.

If you’re favoring your right leg, you may be overloading those muscles. Over time, they fatigue, space opens up in the joint, and pain settles in.

The Fix? Balance the Load

To reduce right SI joint pain, we focus on:

Releasing tightness in the right side (especially the shoulder and inner thigh)
Strengthening the left side to redistribute your weight more evenly

This workout does exactly that—with a combination of mobility and strengthening exercises that improve your pelvic symmetry.

What You’ll Need For The Workout

Long resistance band (preferably with an anchor point)
Elevated surface (bench or box)
Light to medium weight (dumbbell or kettlebell)
Optional: Yoga block or cushion for modified planks

Mobility to Release Right-Side Tension

1. Side-Seated Side Body Opener (90/90 Position)

Start by lying on your side with your top knee kicked behind into a 90-degree angle. Sink your ribcage towards the floor and breathe deeply into the side body. Alternate sides.

💡 This stretch helps to release compression in the ribcage and set the tone for better weight distribution.

2. Half Lunge Rock

In a lunge with feet perpendicular, push your front knee out and rotate your torso towards the back leg. Feel a deep stretch in your inner thigh.

🧘 Inner thigh tension on the right can pull your pelvis into imbalance—this helps release it.

3. Side Angle

From the lunge position, raise your arm overhead and side-bend through the rib cage. Focus on keeping the ribs down to avoid compensation through the spine. Optional to come off the knee and straighten the leg, keeping the legs perpendicular to each other.

Strength Training to Rebalance and Support

Circuit Style: Repeat up to 3 Rounds (Approx. 30 min)

1. Step-Up with Band Row (Right Foot Up)

Step onto a box with your right foot, row with your left hand. Think: weight in the foot, row as you come up, belly toward thigh as you lower.

🔁 Helps teach your body to control load through the left side while stabilizing with the right.

2. Step-Up with Band Pull-Down (Left Foot Up)

Same as above but switch legs and pull the band straight down with the right hand.

🎯 Focuses on activating your upper back (especially your right lower trap) and maintaining hip extension.

3. Staggered Stance RDL

Hold a weight in the opposite hand of your front foot. Lower slowly into a single-leg deadlift motion with the back leg as a kickstand.

💪 Targets hamstrings and glutes while teaching hip stability—especially on the left.

4. Archer Press

Step forward and press a band diagonally across your body while twisting your torso.

🔄 This movement integrates rib cage and pelvis rotation, critical for pelvic stability.

5. Copenhagen Planks

Place your top leg on a bench or block, lift your body into a side plank. Modify by leaving your lower leg on the ground or lifting it for a challenge.

💥 Inner thighs (adductors) play a huge role in stabilizing your pelvis—don’t skip these!

What Makes This Workout Special?

This workout is part of our Pelvic Stability Program—available for all phases of motherhood. Whether you’re prenatal, postpartum, or years into parenting, these exercises are crafted to meet you where you are.

No equipment? We’ve got variations.
Need a lighter version? There’s a novice-level.
Ready to level up? We’ve got that too.

Check out our full library of on-demand workouts and use code YOUTUBE10 for 10% off any of our fitness programs!

Final Thoughts

By restoring pelvic balance and teaching your body to shift weight evenly, we can often resolve right SI joint pain without aggressive intervention.

Stick with this workout, pay attention to how your body responds, and gradually increase your strength and mobility. And remember: your journey is your own. Do what feels right, skip what doesn’t, and always listen to your body.