SIJ PAIN (Sacroiliac Joint Pain)
Physiotherapy for Pelvic & Posterior Hip Pain in St Albans
Pain around the back of the pelvis — often felt near the “dimples” at the top of the buttock — is frequently linked to the sacroiliac joint (SIJ). It may feel achy, sharp or unstable, and can make walking, bending or lifting uncomfortable.
Many people with SIJ pain aren’t sure whether it’s coming from the spine, the hip, the SI joint or the deep glute muscles. At Redrock Physio in St Albans, we help you understand the pattern behind your pain and guide you through a clear treatment plan.
What Is SIJ Pain?
The sacroiliac joints connect the spine to the pelvis. They don’t move much, but they play a crucial role in transferring load between your upper and lower body.
When the load isn’t shared well — due to weakness, stiffness, pregnancy changes or asymmetrical movement — the SIJ and surrounding tissues can become irritated.
SIJ pain is common in:
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Postpartum women
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People with hypermobility
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Those with glute weakness
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Runners
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People with previous low-back pain
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Anyone doing a lot of lifting or twisting
How We Assess Postpartum Back Pain
Your first session includes a calm, focused look at:
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Abdominal activation and core control
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Hip strength and pelvic stability
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Rib and thoracic mobility
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Glute function (often underused postpartum)
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Lifting and movement patterns
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Any impact from C-section or instrumented delivery
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Breathing mechanics
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How tiredness and routine affect your symptoms
You’ll leave with a clear explanation and a practical plan that fits your life as a new mum.
The Redrock Approach
We focus on calm, clear assessment and a practical plan that rebuilds confident movement. Treatment often includes:
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Hands-on treatment to ease guarding around the SIJ and glutes
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Pelvic and hip stability work to improve load-sharing
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Glute strengthening (a key factor in long-term improvement)
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Rib and thoracic mobility to reduce compensation
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Reformer Pilates for controlled, supportive strengthening
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Movement and lifting technique for everyday tasks
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Postpartum-specific guidance if relevant
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A personalised video exercise plan you can follow at home
Most people improve steadily with a mixture of stability, strength and movement retraining.
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Common Symptoms
People with SIJ-related pain may notice:
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Pain near the “dimples” at the top of the buttock
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Sharp twinges when bending or standing up
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Pain during walking, especially uphill
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Discomfort turning in bed
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Pain after lifting or carrying
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Aching around the back of the hip or outer glute
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Symptoms that sometimes mimic sciatica but stay above the knee
These symptoms shift depending on how the pelvis and hips are loading.
Common SIJ Patterns
These patterns help explain why SIJ pain develops and what keeps it irritable.
SIJ Pain vs Sciatica
SIJ pain can feel sharp and may refer into the buttock or outer thigh, but it usually does not travel below the knee.
If you notice tingling, numbness or symptoms into the calf or foot, see our Sciatica page too.
Frequently Asked Questions
Why does my pain feel worse when I stand on one leg?
Standing on one leg loads the SIJ and surrounding gluteal muscles more. If these areas are irritated or weak, the pain becomes sharper or more noticeable.
Do I need a scan?
Usually not. SIJ pain is diagnosed clinically through movement and load-testing. Imaging is rarely helpful unless symptoms suggest a spinal or structural issue.
Can SIJ pain improve with strengthening?
Yes — strength and control are the most effective long-term solutions. We progress exercises gradually so you can move with confidence again.
Related Pages
You may find these pages helpful:
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Postpartum Back Pain
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Spinal Triage Service
Book SIJ Treatment in St Albans
If pain around the back of your hip or pelvis is stopping you walking, lifting or sleeping comfortably, we can help. Our team will guide you through a clear, tailored plan.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA
Telephone
01727 309 915
