The SI Joint The sacroiliac joints connect your spine to your pelvis, transmitting forces between upper and lower body. When they dysfunction, distinctive symptoms appear. SI joint problems are commonly misdiagnosed as other conditions. These five signs indicate SI joint dysfunction. The 5 Signs 1. Pain at the Dimples in Your Lower Back SI joints sit beneath the dimples visible on most people's lower backs. Pain localized to these spots suggests SI involvement rather than general lower back issues. 2. Pain That Worsens With Single-Leg Activities Standing on one leg, climbing stairs, getting in and out of cars: activities that load one SI joint preferentially aggravate SI dysfunction. 3. Asymmetric Lower Back or Hip Pain SI dysfunction typically affects one side more than the other. Unilateral symptoms suggest SI involvement versus central spine issues. 4. Pain That Changes With Position Changes Moving from sitting to standing, rolling over in bed, changing positions: these transitions stress SI joints. Pain with transitions suggests SI involvement. 5. Pain That Refers Into Buttock or Leg SI dysfunction can refer pain into the buttock and down the leg, mimicking sciatica. The referral pattern from SI joint differs subtly from true sciatic patterns. Start your 14-day free trial for SI joint programs. SI Joint Mobility Exercises Hip CARs JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Hip Flexor Stretch JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. 90/90 Position JME 143 Either extend one foot in front of the other or find a slightly elevated surface for your foot. Bend at the hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the starting position. Addressing SI Dysfunction SI joint problems often reflect hip or lumbar spine dysfunction that transfers stress to the SI joint. Addressing the entire region, not just the SI joint itself, produces better outcomes. Start your 14-day free trial and address SI dysfunction with simplmobility.