SI joint pain is a common symptom in individuals dealing with lower back issues. It’s often caused by compression around the sacroiliac joint, which limits the pelvis’s ability to move and function properly.

When SI joint pain is present, two common pelvic patterns are usually at play:

1. Bilateral External Rotation + Forward Tilt
   The pelvis is pushed forward and externally rotated on both sides due to increased tension along the backside.

2. Rotational Imbalance
   The pelvis is rotated, typically toward the right side, creating asymmetry in movement.

In both cases, the pelvis struggles to internally rotate, which leads to compensation patterns like an excessive lower back arch, rib flare, or hyperextended knees—rather than true hip internal rotation.

To relieve tension and restore proper motion through the SI joint, we can use two targeted exercises:

• Pelvic Decompressor
  This drill drives internal rotation on both sides of the pelvis, helping to open space and promote the motion that’s often restricted. It’s ideal when external rotation is present bilaterally.

• Cable Chop
  This movement creates space on the backside of the pelvis while encouraging rotation toward the opposite side. It’s effective when there’s a unilateral pelvic rotation.

Both exercises are powerful tools to reduce SI joint pain and improve the pelvis’s ability to absorb and transmit force efficiently.

To dive deeper into biomechanics check out my self-paced Foundations course!