In this instructional video Lindsey Baumgren of NourishMove Love shares a seven‑move routine designed to alleviate unilateral sacroiliac (SI) joint pain, especially for postpartum, hypermobile, or post‑injury individuals. She begins by explaining the anatomy of the SI joint and her personal history of three pregnancies, a knee injury, and strength‑training overload that led to instability. The routine starts with low‑back foam rolling to release muscle spasms, then progresses through a series of resistance‑band and body‑weight exercises: a banded glute bridge with hip abduction (outer glutes), a ball‑squeeze glute bridge targeting adductors, single‑leg glute bridges for unilateral hip stability, a side‑plank with clamshell (hip rotation and isometric hold), banded squats for pre‑workout activation, a half‑kneeling hip‑shift mobility drill, and finally the advanced hip‑airplane balance exercise. For each move Lindsey provides cueing, hold times (typically 5‑second holds, building toward 10 seconds), set/rep suggestions, and progression tips (e.g., adding lighter or heavier bands). She emphasizes the importance of strengthening the muscles that support the pelvis to create SI joint stability, notes common pain patterns (low back, butt, hip, worsening at night), and encourages viewers to adapt the routine to their side of pain. The video ends with calls to subscribe, links to her band products, and references to additional hip, ankle, and knee mobility playlists.
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Hi, I'm Lindsey Baumgren of NourishMove Love. And these si joint pain relief exercises have been a game changer for me and I want to share them with you. So today we're just going to walk through the SI joint exercises I've been doing because I've personally been dealing with a lot of single sided SI joint pain, specifically right here on this side. I have had three babies and I think just the postpartum pregnancy, all those experiences paired with jumping right back into strength training, having a knee injury, a lot of one sided work experience just caused some instability as I have a hypermobile SI joint. So really we're talking about if you reach right here, you can touch and you can feel like two little knobs right here and that's your SI joint. So it's where your sacrum and your ilium bones meet in your pelvis right here. So I've been having specifically on this side because this hip seems to be hyper mobile. So I've been working on some strengthening and stabilizing exercises to help build up the muscles around this joint and create more stability in my hips. So if you're having hip hip pain, give these exercises a try and hopefully they help out. So first and foremost, before I get started, I typically grab a foam roller and I just do a nice little foam roll specifically of my low back right here. Because SI joint pain can cause muscle spasms to the surrounding muscles. It's just really good to loosen up those muscles. So every morning I've been doing some good foam rolling of my low back specifically because it gets especially worse after a night of sleep. And then I jump into these exercises. I'm going to grab a mini loop resistance band so you can do these without a band. Adding a band is definitely going to increase the intensity and increase the engagement of the muscles we want to work. So I have a nice heavy band here I've worked up to. You can always start with a lighter band. I'll link my bands below in the description of this video. But basically we're just doing a banded glute bridge. We're going to lift and hold and then we're going to do some abduction where we go out. So you're going to open and hold. You're just going to hold this abduction, just opening and holding, creating resistance into this band, activating my outer glutes and hips hold. You can start with a five second hold and then release and lower, reset, tuck the tailbone, lift, open the band and hold again. You can do this for around 5 second holds. That's what I'll have you do right here. Bring it back down. Let's do it again. Lift, open the band, stretch, hold for 5, 4, 4, 3, 2 and 1. Now you could gradually increase this and work up to a 10 second hold. We're gonna do one more five second hold. You're gonna push into that band and hold. Hold for 5, 4, 3, 2 and 1. Awesome job. So then I'm gonna come up, that's exercise one. And then we're gonna do opposing muscle group, which is your inner thighs or your adductors. I'm gonna grab a ball. You could use any ball you have at home. Like a volleyball, a kids ball. Okay, we're going to go into a glute bridge. Same thing, but I'm going to this time squeeze the ball for 5, 4, 3, 2, 1. Release and reset again. Tuck the tailbone. Lift and squeeze for 5, 4, 3, 2, 1. Nice work. So we, last time we were working the outer glutes. This time we're working the inner thighs. Right. Both of these muscles are very integral in supporting your pelvis. So that's why we're trying to strengthen them. It'll help create more stability in your pelvis, which is really what we're striving for. So squeezing that ball, activating the inner thighs or the adductors, gently release and do it again. Lift and hold. Last 5, 4, 3, 2 and 1. Nice work. Now we're going to advance it and go into a single leg. So this exercise has been really helpful specifically for my SI joint pain. So I'm going to drive this heel into the ground. I'm going to lift into a single leg glute bridge and I'm going to put my hands on the opposing leg and push as hard as I can for 5, 4, 3, 2, 1. Reset and do it again. Lift. Driving the heel, toes, point up and push. Really about pushing into this right again. Now we're creating hip stability down here and up here. Opposing forces of that hip making it really work. And then I'm just going to do the same thing on the other side. Heel drives into the ground. Lift and push. Push for five, four, three, two, one. One more time on this leg. Lift. Go. Five, four, three, two, 1. And take it down. Nice work. From here I'm going to roll over onto my side and I'm just going to go into an isometric modified plank side plank option to add a lift right here option. Okay, so now I'm making this hip work and this hip work, if you wanted to intensify this even further, you would simply add again, one of those resistance bands. You would want to go with a lighter band. And then you could do clamshell open. So you could hold it here and open. Nice. So I'm working on the rotation of this hip while this hip is working on an isometric hold. So isometric hold right here for this hip. And then taking this hip through its side. Range of motion or abduction. Right, right there. Nice. So I'm going to simply do that and then I'm going to switch sides and do the same thing on the other side. Right here. Open and open again. You want to make this harder. You can add one of those resistance bands. I would go definitely for a lighter weight. Right there. Nice. You're going to go for 5, 4, 3, 2 and 1. And then we're going to come up to a standing position. I'm going to take this heavy band again. I've loved doing this, especially before any of my workouts. I put this band on right above my ankles. Okay. You don't want it directly on the ankles. A nice heavy band. And just go into some good banded squats. It's a great way to activate all the muscles I want working when I am doing workouts. Even through that SI joint. Right. My SI joint isn't so uncomfortable that I can't work out through it. But I want to make sure the proper muscles are activated during my workouts. So this one is a definite must. Before most of my workouts, I am doing this move. Right. I'll do maybe like five sets or not five sets. I'm sorry, I said that wrong. Like three sets of 10. I've even done three sets of 20 just to get a nice good leg warm up in and make sure those muscles are truly really working. All right. And then a mobility move I have added to my routine. You can do this with just your body weight or you can add a weight. Okay. Come into a half kneeling position. This leg's going to kick out to a 45 degree option again to add a weight. If you want to, you can do it without weight. I'm just going to hip shift and back. I'm just shifting that weight. Right. Opening the hip, but shifting the weight, forcing the hip to take the load out here and then back here. So truly both hips are working. This one is really stabilizing me. And this one is going through that range of motion. Right. So same thing, other side. And again, you might notice one side is trickier or Harder than the other side. Totally normal. Especially if you're dealing with single sided SI joint pain. The pain often occurs in the low back, the growing the hip or even the butt right. And often gets worse at night specifically that's when I struggle with. It is at night time when my body shuts down and I'm resting. Nice work and do one more this side and then I'm going to take it up and show you the final move. And this is definitely a more advanced move that I've just started working up to. I'm starting to find good hip stability again. That pain is decreasing. Started adding hip airplanes so I'm going to balance on one leg again. This is my side that is working. A work in progress for me. Come out to an airplane slowly going to try and rotate open into a side airplane and then slowly rotate back. You can see this is a very challenging exercise. Something I'm still working on hip airplanes and then rotating back. Then I'd want to do the same thing on the other hip even if I'm not having SI joint pain on this side. Really good. Still challenge yourself and work through these hip airplanes. Again, a very challenging move to try and do and talk through but a very good move as you slowly work up to a pain free place with your SI joint pain. So again, these seven moves have really helped me and I hope they help you if you're dealing with any hip pain or discomfort or SI joint pain. And thanks so much for joining in and I do have a lot more mobility workouts for the hips, the ankles, the knees and all Those things@nourishmovelove.com have a great day. I hope you found those exercises helpful. If so, hit subscribe to my YouTube channel and I've loaded up my hip mobility routine for you right here. Otherwise you can find all of my mobility routines in this playlist right here. Have a great day.
