Did you know  that eight out of 10 Americans will experience back pain at some point in their lives. When you add in shoulder, hip, and other joint pain, we’re all going to deal with pain at some point.

 But even after physical therapy, chiropractic, and massage — at least 6 of those 8 will be back in pain within two years.

Why?

Because those treatments address the body — with no regard for the brain.

Your brain directs how you stand, move, and hold alignment, operating unconsciously—just like your heartbeat. When it misinterprets signals from your body, it can lead to imbalances that place pressure on areas like the sacroiliac (SI) joint, a key stabilizer between your spine and pelvis. If this joint becomes misaligned due to postural issues, no amount of massage or bodywork alone will correct the cause of the pain.

What Causes SI Joint Pain?

The sacroiliac (SI) joint connects your spine to your pelvis, playing a critical role in stability. When subjected to uneven weight distribution or imbalances, the SI joint can become “stuck,” leading to inflammation and pain. Key contributors include:

• Foot Posture Issues: Imbalanced feet can cause the pelvis to tilt or rotate, increasing strain on the SI joint.
• Weak Core Muscles: A weak core destabilizes the pelvis, making it harder for the SI joint to support the body.
• Brain-Body Communication Errors: If the brain receives inaccurate signals from the feet or eyes, it may direct the body to adopt imbalanced postures, worsening pain over time.

Understanding these root causes allows us to address SI joint pain effectively and move beyond simply managing symptoms.

Treat the Cause, Not the Symptoms

Traditional treatments often rely on manual therapies, medication, or even surgery, but these approaches only address symptoms. Addressing postural misalignments at their source is the key to long-term relief from SI joint pain.

The Posturepro Method takes a brain-based approach by working with sensory inputs from the feet, eyes, and spine to correct imbalances, providing a foundation for better posture. This causative approach realigns posture by addressing how the brain communicates with the body. Once your structure is realigned, strengthening exercises can help to maintain healthy range of motion.

Causes of Sacroiliac Pain

Many people don’t realize that SI joint pain often stems from postural imbalances in the body. The muscles around the sacroiliac joint provide stability, but if there’s uneven tension between the left and right sides, it can pull the pelvis out of alignment, leading to pain.

These muscle imbalances are influenced by the brain’s interpretation of sensory feedback, especially from the feet. When the brain receives information about how we’re standing or moving, it directs muscle activity to maintain balance. If that sensory input is off—say, from foot instability—then the pelvis may start to tilt or rotate as the body compensates.

Assessing Foot Stability and Its Impact on the Pelvis

To get a sense of how foot posture affects your pelvis, try this simple test: Stand up straight with both feet on the ground. Now lift one foot off the floor and notice any movement in the supporting foot. Does it roll inward or outward? Repeat on the other side. You might find that each foot behaves differently, which can reveal imbalances that may be influencing your pelvis and SI joint.

These small shifts in alignment can lead to symptoms from mild muscle tension to more intense pain radiating down the leg in severe cases.

Exercises to Unlock and Support Your SI Joint.

1. Balance Your Foot Posture

Improving foot posture is foundational for SI joint health. Poor foot alignment destabilizes the lower body, straining the SI joint. Try the following:

• Therapeutic Insoles: Posturepro’s insoles stimulate foot receptors, promoting muscle tone, alignment, and stability.
• Foot Proprioception Exercises: Practice balancing on one foot or using a balance board to activate foot receptors.

2. Gentle Movements to Release SI Joint Tension

Simple exercises, like the Pubic Symphysis Release and Knee-to-Chest Stretch, help release tension in the SI joint. These gentle movements reduce strain and can unlock stuck joints.

3. Posturepro’s Brain-Based Alignment Technique

Our brain-based alignment approach corrects SI joint imbalances by recalibrating how sensory inputs from the feet, eyes, and jaw influence posture. This unique method improves alignment and reduces strain on the SI joint.

4. Strengthen the Core

A strong core stabilizes the pelvis, reducing the likelihood of SI joint misalignment. Incorporate exercises like Planks and Glute Bridges to build strength and support pelvic stability.

5. Targeted Stretches for SI Joint Relief

Stretching muscles around the SI joint releases tension and aids alignment. Effective stretches include:

• Figure Four Stretch: Lie on your back, cross one ankle over the opposite knee, and gently pull the opposite thigh toward your chest.
• Side-Lying Quad Stretch: Lie on one side, bend the top knee, and pull the ankle toward your glute.

Reset Your SI Joint with 3 Popular Movements

1) Pubic Symphysis

While in the supine position with your knees bent and your feet flat on the floor, place a softball or rolled up pair of socks between your knees. Very gently squeeze for a count of 5 and then slowly release. Do about 3-5 of these, but let your pain be your guide. In other words, stop if it hurts.

Taking the tension out of your quadriceps muscles may help alleviate some of your SI pain. In the image above, the model is demonstrating the easiest type of quadriceps stretch, where you lie on one side and grasp your foot, ankle or even your shin behind you, then gently pull it toward you.

If you can’t reach, consider using a strap or belt around your foot to extend the reach space.

This position is not for everyone. If you are not used to exercising and you have SI joint pain, you may want to forego the side lying quad stretch as the position, more so than the stretch itself, may stress the joint. The side lying stretch is for beginners.

Stretching the outer hip muscles,1 which are the opposing muscles to the inner thighs, may indirectly have the same effect as adduction, albeit in a less intense way. Plus, it can help release chronic tension that may be at least partially responsible for routine SI joint misalignment.

Pull your knees to your chest. If you’re back is up for it, which in part may be a matter of strong ab muscles, try the double knees to chest exercise.

References:

Day, B. L., Steiger, M. J., Thompson, P. D., & Marsden, C. D. (1993, September). Effect of vision and stance width on human body motion when standing: Implications for afferent control of lateral sway. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1143881/

Kavounoudias, A., Roll, R., & Roll, J. P. (2001, May 01). Foot sole and ankle muscle inputs contribute jointly to human erect posture regulation. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278585/

Oyarzo, C. A., Villagrán, C. R., Silvestre, R. E., Carpintero, P., & Berral, F. J. (2014). Postural control and low back pain in elite athletes comparison of static balance in elite athletes with and without low back pain. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23963269

Shaikh, A. G., & Zee, D. S. (2017, December 19). Eye Movement Research in the Twenty-First Century-a Window to the Brain, Mind, and More. Retrieved from https://link.springer.com/article/10.1007/s12311-017-0910-5

Wang, Z., & Newell, K. M. (2012, September 19). Asymmetry of foot position and weight distribution channels the inter-leg coordination dynamics of standing. Retrieved from https://link.springer.com/article/10.1007/s00221-012-3212-7

Nejati P, Safarcherati A, Karimi F. Effectiveness of Exercise Therapy and Manipulation on Sacroiliac Joint Dysfunction: A Randomized Controlled Trial. Pain Physician. 2019;22(1):53-61.

Tamer S, Oz M, Ulger O. Effects of sacroiliac joint mobilization on hamstring muscle flexibility and quadriceps muscle strength. Orthop J Sports Med. 2014 Nov; 2(3 Suppl). doi:10.1177/2325967114S00174