Fixing SI Joint Pain in Pregnancy When You Can’t Walk
Sacroiliac Joint Pain In Pregnancy: What Helps When You Can’t Walk?
If you're pregnant and suddenly can't walk without sharp pain in your lower back or hips, you're likely dealing with SI joint pain. Short for sacroiliac joint pain, SI joint pain is one of the most frustrating challenges many women face during pregnancy. Pain can show up out of nowhere and make even basic movements like walking feel impossible. But remember, you’re not alone. And, you’re definitely not broken.
SI pain during pregnancy often happens when the sides of your pelvis—the ilium—become misaligned. This misalignment can cause intense discomfort, especially when walking, rolling over in bed, or standing on one leg.
If you're wondering how to relieve SI joint pain during pregnancy so you can finally walk comfortably, the good news is: it can get better. But, you need a clear plan. Here’s how to get started.
Step 1: Learn to Move and Walk Without Irritating SI Joint Pain
Before we focus on fixing the pain, we need to stop aggravating it. If you're dealing with SI pain while walking, some simple movement changes can make a big difference.
Rest + Support Tips
Avoid long walks, stairs, and single-leg exercises like lunges (this is just temporary so you don’t irritate the SI joint more).
Be mindful of your pregnancy workout program and avoid anything that stresses the pelvis. Before we created the E+E app, I had the worst SI joint pain! I would crawl after a workout because I was unknowingly stressing the SI joint. Even though I was at a really good functional gym, it was not specific to pregnancy.
Skip standing on one leg when putting on shoes or pants—sit down instead.
Don’t cross your legs when sitting. Sit symmetrically with both feet flat, knees level, and hips supported.
Use an SI belt (aka a Serola belt) to stabilize your pelvis—but only after you’ve addressed asymmetry first (more on that in Step 3!)
Everyday Adjustments
Getting in/out of the car or bed? Keep your legs together like you’re wearing a tight skirt—move one leg, then the other. Keep them close, and scoot your feet together like wearing a mini skirt.
Use the “log roll” technique when getting out of bed: roll to your side, keep knees together, and push up as one unit.
Keep Your Feet Happy
Your feet are directly connected to your pelvis, so keep them supported!
Avoid going barefoot or wearing flip-flops.
Stick to cushioned, supportive shoes both indoors and out.
Step 2: Use Gentle Stretches to Release the SI Joint During Pregnancy
If walking is causing SI joint pain, start with non-weight-bearing movement that allows your pelvis to decompress. These calming movements can help ease inflamed SI joints during pregnancy and create space in the SI joint.
Sacroiliac Joint Pain Pregnancy Stretches to Try
Child’s Pose with Knees Wide: Releases tension around the sacrum
Pelvic Tilts on All Fours: Slowly alternate between cat/cow to find a neutral spine
Adductor Rock Backs: Helps release tight fascia around the hips and pelvic floor
Quadruped Breathwork: Inhale into your back and sides, let your belly hang, and untuck the tailbone with each breath. Exhale by lifting your baby inward and connecting to your core and pelvic floor.
These stretches are perfect for relieving SI joint pain during pregnancy because they’re soothing and low impact.
Tip: If movement hurts or feels sharp, it’s too much. These stretches should feel like relief.
Step 3: Restore Balance to the Pelvis with SI Joint Exercises
Long-term relief from SI joint pregnancy pain comes from building strength and fixing imbalances.
Often, one side of your glutes or lats (the big muscles of your backside) is weaker than the other. This imbalance can pull your pelvis out of alignment and irritate the SI joint over time. (posterior chain) The opposite butt works with the opposite arm (R lat, L gluteal)
Try These Simple Strength Tests:
Glute Test: Lie on your belly with one leg off the table. Try lifting your leg straight back. If your partner can easily push it down, that glute is weak.
Lat Test: Stand in a “Y” shape with arms overhead. Your partner pushes forward on each arm. If one arm is harder to hold, that lat is weaker.
https://www.youtube.com/watch?v=pIodSH2DRV8
Once You Find Your Asymmetry, It’s Time to Strengthen!
Once you’ve identified which side of your body is contributing to your SI joint pain, the next step is to focus on strength and balance. Many postpartum women have asymmetries from carrying babies, postural changes, and compensations during pregnancy. The good news is, targeted exercises can make a huge difference!
Here’s how to get started:
For a Weak Arm:
Create Length First: Bend over and rest your forearms on a surface, like a counter or back of a chair. Take slow, deep breaths into your back and sides. Imagine your ribs expanding with each inhale to open space through your torso. Throughout the day, think crown of head tall, collar bones wide. This will help lengthen your torso from armpit to hip bone.
Lat Pulldown: Using a resistance band or cable machine, pull down toward your chest while keeping your ribs stacked over your pelvis. Focus on squeezing your shoulder blades down and back as you pull.
External Rotation (ER) to Arm: Hold a light resistance band with your elbow bent at 90 degrees and tucked into your side. Rotate your forearm outward while keeping your elbow close to your body. Control the motion back to start.
For a Weak Butt:
Side-Lying Lateral Hip Raises: Lie on your side with hips stacked and knees straight. Lift your top leg toward the ceiling without rotating your hips forward or backward. Pause at the top, then lower slowly.
Bent Over Hip Extension: Hinge forward at your hips (keeping your spine neutral), shift weight into one leg, and extend the opposite leg straight back. Move only as far as you can without pain, focusing on squeezing your glutes, not arching your low back.
Bonus: Don't Forget Your Feet!
Healthy movement starts from the ground up, literally. Your feet absorb and distribute pressure while walking. When they’re stiff or misaligned, your pelvis takes the hit.
Here’s how your partner can help:
Release the calf with ankle pumps
Roll the pinky toe outward to lengthen
Wiggle and spread the big toe down to open the arch and improve “spring” through the foot
This helps reset your body’s natural shock absorption and helps relieve pressure off the SI joints.
Get Walking Again With SI Pain During Pregnancy
If SI joint pain during pregnancy makes walking difficult, remember: you don’t need to power through. This type of pain is common, but you can feel better with the right approach.
With alignment work, gentle mobility, and targeted strength, SI joint pain in pregnancy can improve significantly. Putting in the work will help you be able to move (and even walk!) with confidence again.
I used to deal with excruciating SI pregnancy pain—even as a physical therapist. It wasn’t until I stopped forcing traditional workouts and started listening to what my body actually needed that things changed. You deserve to move and feel better, too, mama.
—
Krystle Howald, PT, DPT
Pregnancy + Postpartum Exercise Specialist
JOIN THE EXPECTING AND EMPOWERED APP
Help relieve SI joint pain during pregnancy when you walk, sit, and stand. The Expecting and Empowered Pregnancy Workout Program gives you expert-designed workouts that support your body through every trimester and postpartum. Learn to calm and strengthen unstable SI joints to help avoid painful movements, while also prepping your body for labor and delivery. The app walks you through the right exercises at the right time of your pregnancy to help you avoid asymmetrical movements that can further aggravate the SI joint and other pregnancy pains.
SOURCES
Fiani B, et al. (2021). Sacroiliac Joint and Pelvic Dysfunction Due to Symphysiolysis in Postpartum Women. https://pmc.ncbi.nlm.nih.gov/articles/PMC8580107/