SI Joint Pain In Pregnancy: Causes And Home Treatment Options
Key Takeaways:
Hormonal And Postural Shifts: Sacroiliac joint pain during pregnancy is commonly due to hormonal changes, weight gain, and postural shifts, all impacting the pelvis and lower back.
At-Home Relief Strategies: Practical home treatments such as gentle movement and positioning adjustments can help alleviate discomfort and stabilize the pelvis.
Preventive Awareness: Awareness of the causes and symptoms of SI joint pain is key to managing it effectively throughout pregnancy.
Pregnancy brings remarkable changes to your body, but not all of them are comfortable. One common source of discomfort is sacroiliac (SI) joint pain, which is a deep, often nagging pain felt where the spine meets the pelvis. This condition is particularly common during pregnancy due to the physical and hormonal shifts your body undergoes.
At Blair Mauri Pelvic Health, Blair specializes in addressing these complex pelvic changes with personalized, in-home therapy designed to support you through each trimester and beyond. If you're navigating sacroiliac joint pain in pregnancy, there are gentle, practical strategies you can use at home to feel more stable and supported.
Common Causes Of SI Joint Pain During Pregnancy
Sacroiliac (SI) joint pain during pregnancy is far more common than most expectant mothers realize. Your sacroiliac joints (where the spine meets the pelvis) play a key role in absorbing shock and providing stability. During pregnancy, they’re under more stress than usual due to several overlapping changes in your body. This discomfort can range from a dull ache to sharp, shooting pain in the lower back, buttocks, or hips. If you’re experiencing sacroiliac joint pain in pregnancy, understanding the “why” can make you feel less alone and more in control of your care.
Hormonal Shifts That Loosen Support Structures
During pregnancy, your body produces higher levels of relaxin, a hormone that loosens ligaments to prepare your pelvis for childbirth. While this increased mobility is essential for delivery, it also means the ligaments around the SI joints become less stable. This can set the stage for subtle shifts, joint irritation, and pain, especially with repetitive movement or prolonged standing.
Postural And Muscular Changes Add Pressure
As your belly grows and your center of gravity shifts forward, your posture naturally adjusts, often resulting in increased pressure on your pelvis and lower back. The muscles that typically support your pelvis and spine, including the deep core and pelvic floor, may be stretched or weakened, leading to more strain on the SI joints.
Previous Injuries Or Underlying Conditions
If you’ve experienced lower back, hip, or pelvic injuries in the past, or live with conditions that affect joint function, you may be more prone to developing SI joint pain in pregnancy. These pre-existing issues can make your joints more sensitive to the added demands of pregnancy, leading to earlier or more intense discomfort.
When Symptoms Start To Appear
All of these changes can make SI joint pain a common issue, especially in the second and third trimesters. You may feel aching in the lower back, buttocks, or hips, with pain that can radiate down one or both legs. Discomfort often worsens with prolonged standing, walking, or turning over in bed.
Why Awareness Matters
These symptoms are a normal response to your body preparing for birth—but that doesn’t mean you have to suffer through them. You deserve to have compassion for yourself and your changing body. Recognizing that your experience is rooted in real, physiological changes can help you approach solutions with greater confidence.
For many, working with a licensed Pelvic Floor Therapist like Blair Mauri offers a thoughtful, body-informed path forward. With a combination of movement guidance, hands-on care, and practical tools during her at-home Pelvic Floor Therapy sessions, Blair helps you build strategies that support your comfort and mobility throughout pregnancy.
Symptoms Of SI Joint Dysfunction During Pregnancy
Sacroiliac joint pain in pregnancy can sneak up on you—one day you wake up with a twinge, and the next, activities that used to be second nature feel uncomfortable or even overwhelming. The SI joint connects your spine to your pelvis, so dysfunction here can cast a wide net in terms of symptoms and discomforts. Some of the most common signs include:
Lower Back Or Buttock Pain: This discomfort feels like a deep, aching sensation around the “dimples” at the base of your spine that may radiate into your hips or thighs.
Sharp Jolts With Movement: Sudden actions like getting out of bed, rolling over, or standing up from a chair may trigger sharp jolts through your pelvis or lower back.
Pain From Prolonged Standing Or Walking: Any activity that keeps both feet on the ground or requires shifting weight from side to side can aggravate the SI joint.
Pelvic Instability: You might notice that your legs feel wobbly or like your pelvis isn't quite supporting you during certain movements.
Difficulty With Stairs Or Dressing: Motions that require coordination between your pelvis and spine—like climbing stairs, standing on one leg, or getting dressed—may feel awkward or painful.
Evening Flare-Ups: SI joint discomfort often worsens gradually, making evenings particularly challenging after a day of activity.
You don’t have to check every box to be experiencing SI joint dysfunction. Your symptoms might come and go or flare up only during specific activities. Listening to your body and recognizing these patterns is the first step toward finding relief and support.
Home Treatment Options For SI Joint Pain
Managing SI joint pain during pregnancy is all about gentle approaches that respect your body’s changing needs while empowering you to regain comfort and confidence. While every person’s journey is unique, there are several safe, effective home treatments you can try to ease discomfort and support your body’s natural healing abilities.
1. Pelvic Floor Therapy At Home
Pelvic floor therapy is a gentle, targeted way to address SI joint pain at the root by improving how your core, hips, and breath work together to support your pelvis. With Blair Mauri’s at-home Pelvic Floor Therapy services, you can access expert care tailored to your changing body without leaving your living room. Her approach focuses on relieving pain, building stability, and restoring confidence through movement, breathwork, and education. Whether you’re early in pregnancy or deep into the third trimester, Pelvic Floor Therapy can be a safe and empowering part of your routine.
2. Gentle Movement And Supportive Positioning
A large part of Pelvic Floor Therapy is finding safe ways to move that don’t overwork your body. Low-impact activities like walking, prenatal yoga, or light swimming can help reduce stiffness without overloading the SI joint. When you move, do so mindfully—take breaks, listen to your body’s cues, and aim for positions that feel supportive. When sitting, use cushions or a lumbar roll; when lying down, try placing a pillow between your knees to ease pressure on the pelvis. These seemingly small adjustments can make a huge difference in how comfortable you feel.
3. Pelvic Support Belts
A maternity or SI joint support belt can help stabilize the pelvis and ease discomfort during walking, standing, or other daily movements. These are most helpful when fitted correctly—snug but not restrictive. If possible, it might be helpful to ask your partner or a friend to help you adjust your belt.
4. Intentional Movement And Breathwork
Practices like gentle pelvic tilts, diaphragmatic breathing, and 90-90 sitting can reconnect you to your core and pelvic floor in a safe, low-strain way. Blair emphasizes mindful movement techniques in her Pelvic Floor Therapy sessions to help relieve tension and improve coordination between the pelvis, core, and breath.
5. Heat Or Cold Therapy
A warm compress or cold pack on the lower back, hips, or sacrum can reduce tension and inflammation. Use what feels best for your body. Just make sure to wrap the pack in a towel and limit use to 15–20 minutes at a time.
6. Modify Everyday Movements
Awareness of body mechanics can go a long way. When lifting, squat from the knees instead of bending at the waist. If you’re on your feet a lot, look for opportunities to rest or use a stool for support. Even the way you get out of bed—rolling to your side first—can reduce strain on the SI joint.
When To Reach Out For Additional Support
If your pain is persistent or worsens over time, it may be a sign that your body needs more individualized care. Blair Mauri offers in-home pelvic floor therapy throughout Brooklyn Heights, Park Slope, Cobble Hill, Dumbo, and Tribeca—providing hands-on support that meets you where you are. Whether your goal is to release tension, improve posture, or move more easily, Blair’s work is grounded in empathy and expertise. You deserve relief that supports your entire pregnancy journey. You don’t have to navigate this alone—compassionate care is closer than you think.
Lifestyle Modifications For Pain Relief
Living with sacroiliac joint pain in pregnancy doesn’t mean you have to put your life on pause. There are simple, empowering changes you can incorporate into your daily routine to help manage discomfort and keep you moving with greater ease.
Move Mindfully: Gentle movement is key. Aim for regular walks, light stretching, or prenatal yoga—always tuning into your body’s cues. Avoid sudden twists or wide-legged stances that may aggravate the SI joint. When getting out of bed or a car, keep your knees together and move your legs as a unit.
Practice Supportive Posture: Focus on keeping your pelvis neutral, especially when sitting or standing for longer periods. Use a small pillow or rolled towel behind your lower back for extra support. Sit evenly on both sit bones, avoiding crossing your legs, which can put uneven stress on the SI joint.
Prioritize Rest (But Not Too Much): Rest is essential, but prolonged stillness can increase stiffness. Alternate between activity and short periods of rest, finding a balance that respects your energy levels and pain thresholds.
Sleep Smart: Try side-sleeping with a pillow between your knees and ankles to maintain pelvic alignment. Many also benefit from a body pillow or pregnancy wedge to support the belly and stabilize the pelvis overnight.
Footwear Matters: Choose low-heeled, supportive shoes with good grip to encourage alignment and stability. Steer clear of unsupportive or slippery footwear like flip-flops, which can increase joint strain and reduce balance.
Each of these changes is a form of self-care rooted in body awareness. Remember, small adjustments can add up to meaningful relief from sacroiliac joint pain during pregnancy. Listen to your body, and don’t hesitate to adjust these recommendations to honor what you need day by day.
Final Thoughts
SI joint pain during pregnancy is a real, daily challenge that can affect how you move, sleep, and connect with your changing body. At Blair Mauri Pelvic Health, compassionate care is at the heart of everything Blair does. By understanding the root causes of SI joint pain and learning the right home treatment options, you can take meaningful steps towards relief, resilience, and healing.
Don’t hesitate to reach out. Your path to wellness, comfort, and confidence is possible, and every effort you make is a step towards healing and reclaiming the activities that matter most to you. Together, we can help you get back to participating fully in all areas of your life.
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Frequently Asked Questions About SI Joint Pain During Pregnancy
How does weight gain during pregnancy impact SI joint pain?
Weight gain during pregnancy is natural and essential for your growing baby, but it can place additional stress on your sacroiliac joints. As your body changes, your center of gravity shifts, and your pelvis may become less stable. The added weight and hormone-induced ligament relaxation can lead to increased SI joint pain for some people. The key is to support your body with gentle movement, targeted strengthening, and seeking professional guidance when needed.
Can a maternity belt help with SI joint pain?
Yes, many pregnant individuals find relief from SI joint pain by wearing a maternity or pelvic support belt. These belts help stabilize your pelvis, reducing strain on the SI joints as you go about your day. For optimum results, combine belt use with exercises and lifestyle modifications suggested by a Pelvic Floor Therapy specialist like Blair Mauri. She’s also happy to answer any of your questions and help you decide whether a belt is beneficial for your unique needs.
Are there any specific sleeping positions recommended for SI joint pain?
Absolutely. Sleeping on your side with a pillow placed between your knees can help align your pelvis and reduce pressure on the SI joints. You might also find additional comfort by placing a small pillow under your bump or behind your back to support your body and prevent rolling.
How can I differentiate SI joint pain from other types of back pain?
SI joint pain during pregnancy tends to be localized right above your buttocks, on either side of your lower back, and may radiate into your hips or thighs. You might feel it more when standing on one leg, climbing stairs, or rolling over in bed. Unlike general lower back pain, SI joint discomfort is typically sharp, stabbing, or aching and associated with specific pelvic movements. If you suspect that you have symptoms of SI joint pain, Blair Mauri can help you distinguish SI joint pain from other back issues and guide you in managing it effectively.
At what stage of pregnancy is SI joint pain most common?
SI joint pain can occur at any point during pregnancy, but many people notice it most in the second and third trimesters. This is when hormonal loosening of the ligaments and growing baby weight amplify pelvic changes. If you notice discomfort, early intervention and support can have a big impact on your comfort and well-being.
What should I avoid doing if I have SI joint pain while pregnant?
To protect your SI joints, try to avoid activities that place uneven pressure on your pelvis, like standing on one leg, excessive twisting of your torso, or carrying heavy items on one side. Prolonged sitting or standing in the same position can also aggravate discomfort. Be especially mindful with stairs, deep squats, or movements that strain your lower back. Most importantly, don’t ignore what your body is telling you. Pain is a signal, not something to push through. Supportive care, such as evidence-based Pelvic Floor Therapy with Blair Mauri Pelvic Health, can help you move more comfortably and confidently throughout pregnancy.
