Yoga Poses for SI Joint Health

Yoga Poses for Alleviating SI Joint Pain

Lower back pain can get in the way of everyday activities and even lower your quality of life. Fortunately, introducing yoga and dynamic stretching into your routine can help to provide some relief. Try some of these poses and stretches to relieve tension in your lower back and give your sacroiliac (SI) joint a break.

The Seated Spinal Twist

The seated spinal twist is a yoga pose that supports your spinal mobility and flexibility. It also helps to strengthen supportive muscles in the back and core, helping you to improve your posture to effectively prevent lower back pain.


Follow these steps to perform the seated spinal twist:

  • Start in a seated position with your back straight and your legs outstretched in front of you.
  • Bend your left knee, crossing your left foot over your right thigh.
  • Bend your right knee, bringing your right heel close to your left glute. Be sure to keep your left foot planted firmly on your yoga mat.
  • Reach your left arm behind you, touching your fingers to the mat. Simultaneously twist the trunk of your body and raise your right arm.
  • Bending your right elbow, hook your right arm behind your left knee. Gently deepen this twist with each exhale.
  • Hold this pose for about 30 seconds and repeat the other side.

Bound Angle Pose

The bound angle pose is another great pose for stretching the hips and lower back, effectively alleviating lower back pain and discomfort. It also helps to improve circulation and blood flow!


Follow these steps to perform the bound angle pose:

  • Start in a seated position with your back straight and your legs outstretched in front of you.
  • Bend your knees and press the soles of your feet together, allowing your thigh and knees to drop to the sides.
  • Gold your big toes together using your hands, pressing them together and down into your yoga mat.
  • Sitting up as straight as you can, hold this pose for 3 to 5 minutes.

Staff Pose

While the staff pose is excellent for strengthening your back muscles and improving your posture, which can help to prevent and alleviate lower back pain.


Follow these steps to perform the staff pose:

  • Begin in a seated position with both legs outstretched in front of you.
  • Bending your left knee, place the bottom of your left foot against your inner right thigh. The outside of your left leg should be touching your yoga mat.
  • Turn your torso to face your right leg.
  • On an exhale, bend at the waist toward your right leg, being sure to keep your spine stretched and soldiers relaxed.
  • Reach your hands toward your feet, grabbing hold of your right ankle or right foot if you can.
  • Hold this pose for about 20 to 30 seconds.
  • Repeat this pose on the other leg.

Minimally Invasive Spine Surgery in Minnesota

When it comes to aches and pains, discomfort that affects your back can be more than just an annoyance—it can negatively affect your quality of life and your independence. At Inspired Spine, our experienced and knowledgeable spinal surgeons are dedicated to relieving your chronic back pain with the least invasive treatment possible.


To schedule a free consultation with one of our spine surgeons, call (952) 225-5266 today.

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