Sacroiliac pain is a common but often misunderstood cause of lower back and pelvic discomfort. These joints sit where your spine meets your pelvis and support your body through walking, standing, and bending. When they become irritated or overloaded, everyday movements can quickly become uncomfortable.
Key Takeaways
- Sacroiliac pain often feels like lower back, hip, or buttock pain
- Causes include muscle imbalance, injury, inflammation, or pregnancy-related changes
- Physiotherapy and targeted exercises are effective for recovery
- Good posture and regular movement help prevent flare-ups
- Early assessment reduces the risk of chronic pain
What Is the Sacroiliac Joint
The sacroiliac joints connect the sacrum to the pelvis and help transfer weight into the legs. They move only slightly, but even small changes in mobility can cause irritation or pain. Inflammation of these joints is known as sacroiliitis.
Symptoms of Sacroiliac Pain
People with sacroiliac pain may feel:
- Low back pain slightly off to one side
- Pain in the buttocks or hips
- Discomfort after sitting or standing too long
- Stiffness in the morning
- Pain when climbing stairs or rising from a chair
These symptoms often overlap with other conditions, which is why proper assessment is important.
What Causes Sacroiliac Pain
Common causes include:
- Muscle imbalance or uneven posture
- Sudden injury or repetitive strain
- Age-related changes or arthritis
- Inflammatory conditions
- Pregnancy or postpartum changes
How Sacroiliac Pain Is Diagnosed
A physiotherapist assesses movement, posture, pain patterns, and specific joint tests to identify sacroiliac involvement. Imaging is sometimes used, but not always necessary.
How to Manage Sacroiliac Pain
Most people improve with conservative care:
Targeted exercises
Strengthening glutes, hips, and core improves stability.
Mobility work
Gentle movements reduce tension around the joint.
Posture correction
Balanced alignment reduces load on the joint.
Activity modification
Short-term changes help prevent irritation.
Medical referral when needed
Inflammatory cases may require further evaluation.
Daily Habits That Help Prevent Sacroiliac Pain
- Avoid leaning on one leg
- Take movement breaks during long sitting
- Use supportive seating
- Strengthen your hips and core regularly
- Increase activity gradually
Physiocare Can Help
If you are experiencing sacroiliac pain or are unsure what is causing your lower back or hip discomfort, Physiocare can help you with a personalised assessment and treatment plan. Our physiotherapists focus on restoring healthy movement, improving stability, and supporting long-term recovery.
Q&A
No. It can feel similar, but the source of the pain is the sacroiliac joint rather than the spine.
Yes. Some people feel pain in the buttocks, groin, or the back of the thigh.
It may improve temporarily, but guided physiotherapy usually leads to faster and more stable recovery.
No. Gentle movement is usually more helpful than full rest, unless advised otherwise.
Yes. Uneven weight bearing or stiffness around the hips can put extra load on the joints.