Do Kegels & Pelvic Floor Exercises Relieve SI Joint Pain?

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published July 29, 2021

Direct Answer: Yes—Kegels and pelvic floor exercises can help relieve SI joint pain. The pelvic floor works together with your other core muscles to stabilize the sacroiliac joint, and a stronger, well-coordinated core can reduce the excess movement that causes pain. Kegels alone aren't enough; they work best paired with core stability, posture, and mobility work.

Key Takeaways:

• The SI joint supports your upper body weight and can become painful when the pelvic floor and core aren't providing enough stability.
• Kegels may help relieve SI joint pain by strengthening this stabilizing system.
• Kegels only help when done correctly and coordinated with movement, not in isolation.
• Stretching, core stability work, posture exercises, and walking also help relieve SI joint pain.
• A pelvic floor physical therapist can build a personalized plan combining all of these approaches.

In a previous blog, we answered the question What is SI Joint Pain? and how it is commonly related to lower back pain.

The SI joint or sacroiliac joint supports the weight of your upper body and distributes forces across the pelvis. The pain you feel in the SI joint is not always directly happening from the joint but can be related to other problems like arthritis, trauma, genetic diseases, and pregnancy which can all influence the capacity to transfer forces well.

The Pelvic Floor

Your pelvic floor is a group of muscles (three layers) that run from the pubic bone to the tailbone, as well as the sitz bones. The nerves, muscles, and connective tissue in the pelvic floor work to provide support to the internal organs, manage continence, contribute to sexual function and stabilize the spine and pelvis.

There are several muscles that help to support the pelvis and sacroiliac joint. When these muscles are weak, they are not able to properly support the SI joint and pelvis, therefore, may be contributing to the pain and stiffness you’re feeling in your lower back. It is valuable to strengthen your core and restore movement in these muscles to relieve SI Joint pain.

So, do Kegels and Pelvic floor exercises help to relieve this pain?

The short answer is yes; from a muscular viewpoint, Kegels may help to stabilize your SI joint. The pelvic floor is the foundation of the core, and a stronger core can help manage movement.

You can strengthen your pelvic floor with Kegel and Pelvic Floor exercises. Kegel exercises help to strengthen your pelvic floor, but it is more than just ‘doing kegels.’

Kegels work when done correctly, consistently, and coordinated with movement. Before the movement, you need to learn the basics of how to contract, lift and release your pelvic floor muscles. This video will help you understand what a true kegel is, and how to do one correctly and offer you different visualizations to optimize your engagement. 

How to Do Kegel Exercises to Strengthen Your Pelvic Floor

Other exercises to help with SI Joint Pain

• Therapeutic Release/Stretch Exercises to restore muscle function
• Core stability exercises (lower back, deep abdominal and pelvic floor muscles
• Posture and balance exercises such as wall stretches, child’s pose or cat-cow.
• Active movement through walking or running
• Stretching for muscles with yoga on exercises like the Bridge

Pelvic Floor Therapists

People with low back pain will seek the help of a chiropractor or massage therapist, acupuncture, or physiotherapy.  While these practitioners can absolutely play a role, pelvic floor physical therapists can often be the missing link and can help create a plan with stretching and movement exercises to help with SI joint pain.

Frequently Asked Questions

Do Kegels help relieve SI joint pain?

Yes. When done correctly and combined with core stability work, Kegels can help stabilize the SI joint and reduce the pain caused by excess movement in the joint.

What causes SI joint pain?

SI joint pain is often related to the joint's reduced capacity to transfer force well, which can stem from arthritis, trauma, genetic conditions, or pregnancy-related changes in the pelvis.

What other exercises help with SI joint pain besides Kegels?

Therapeutic stretches, core stability exercises, posture and balance work, walking or running, and gentle yoga stretches like the Bridge can all help relieve SI joint pain.

Can a pelvic floor physical therapist help with SI joint pain?

Yes. A pelvic floor physical therapist can assess your specific pattern of dysfunction and build a plan that combines pelvic floor, core, and mobility work for lasting relief.

Is it enough to just do Kegels for SI joint pain?

No. Kegels alone are rarely enough — they need to be done correctly and coordinated with movement, along with other core and postural exercises, for lasting relief.

You may find the following blogs helpful.

What is SI Joint Pain

Pelvic Floor Dysfunction Exercises

Performing Kegels During Pregnancy

If you enjoyed this article, you might also like our episode:
The Foot To Core Connection with Dr Emily Splichal

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