Three essential steps if you have SIJ pain

  • Have you been diagnosed with SIJ pain yet can’t seem to find a solution?
  • Are you having difficulty lifting or even rolling in bed?
  • Do you experience low back or pelvic pain with walking, pushing a shopping trolley or running?
  • Do you have pelvic pain after pregnancy that is just not resolving?

Here at Synergy Physio we have been extensively involved in developing expertise in the management of SIJ problems and offer expert treatment for SIJ and pelvic pain.

SIJ pain is normally felt in the lower back or buttock region to one side of the spine. SIJ pain can be a very common condition not only through pregnancy but also throughout a woman’s life.

There are be many causes of sacro-illiac joint pain and each person we treat can have different contributing factors that we need to address, which means treatment and recovery is very tailored and not a recipe one-size-fits-all approach!

The most common reasons and contributing factors can include:

  • Weakness in the pelvic floor muscles
  • Weakness in the gluteal and pelvic support muscles
  • Asymmetry in pelvic joint mobility
  • Trauma such as a heavy fall onto the buttock, falls from a horse or even a difficult labour or delivery.
  • Daily postural habits
  • Even external factors such as old ankle sprain or lifting technique!

It is essential that you have an assessment with the physiotherapist who has expertise in pelvic pain to help determine why you have developed your symptoms so that an accurate treatment plan can be made that is tailored just to YOU.

If you’ve been diagnosed with pelvic pain here are our three essential steps to help you move forward.

Number one

Learn to accurately contract and engage your pelvic floor muscles to support your lower back and pelvis while you were moving. It is very common for women to make mistakes when they are engaging the pelvic floor muscles, which means the pelvis does not have a support needs. Like to know the most common mistakes when lifting a pelvic floor? Watch this video here.

Once you have learnt the accurate way of contracting the key can be to gently engage these muscles prior to movement. Which means before you roll over in bed, before you get out of the chair or a car, a gentle contraction which can help support the joint.

Sometimes a one on one physiotherapist consultation is required to help you get this muscle system working accurately! Here at Synergy Physio we also offer ultrasound assessment of your core and pelvic floor to help determine your strength, endurance and accuracy of contraction. We are often amazed at how many women get it wrong!

Number two

Get stronger in your hips and gluteals. There are many exercises that can be prescribed for your gluteal muscles to help you improve your strength and stability around your pelvis. However not all gluteal exercises are the same, and some gluteal exercises can actually make you feel worse! Like to know which gluteal exercise to avoid? Click here.

Number three

Seek assessment early. As there are so many contributing factors to pelvic pain is essential that you have an assessment with a qualified physiotherapist with expertise and pelvic pain early in order to start moving forward!


The Synergy Physio team love to help you with your health! We offer expertise in womens health, pelvic, hip and back pain and offer biomechanical assessment and a thorough treatment plan to help guide you to recovery.

Have you recently had a baby and wanting to return to exercise? Read this essential guide here

Contact us today on 07 5448 3369 or simply book online 





By |2022-01-28T16:51:10+10:00March 4th, 2021|back pain, physiotherapy, pregnancy, women's health|0 Comments

About the Author:

Nichole is a physiotherapist, yoga and mindfulness meditation teacher. She passionate about women's health, physiotherapy and education- all to benefit you and your health! She lectures regularly at physiotherapy and orthopaedic conferences on the management of hip and pelvic pain. Her expert knowledge has also been shared on popular podcasts and online learning platforms including The Yoga Physio, Clinical Edge online learning, Physioedge podcast, My Hip Pain Relief and World Health Webinars. She looks forward to sharing her expertise and inspiring you toward better health- mind body and heart.

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