Kinesiology PhysiotherapybyAbby Physio

Glute & SI Joint Pain: How Physiotherapy Can Help You Feel Better

If you’ve ever felt a nagging ache or sharp pain in your lower back, hips, or buttocks—especially on one side—you might be experiencing issues with your sacroiliac (SI) joint. This small but mighty joint connects your spine to your pelvis and plays a huge role in keeping your body stable when you move.

Did you know? The SI joint bears up to 70% of the load when you walk, run, or jump! That’s why even small imbalances or stiffness here can cause significant discomfort.

At Abbotsford Sports & Orthopaedic Physiotherapy, we help you unlock movement, reduce pain, and get back to doing the things you love.

What Does Glute and SI Joint Pain Feel Like?

Here are some common signs to watch for:

  • A deep ache or sharp stabbing pain in your lower back or one side of your buttock

  • Difficulty or pain when sitting for long periods, or when standing up from a chair

  • Stiffness or a feeling like your hips are “locked” or out of place

  • Weak or tight glute muscles that make certain movements uncomfortable

  • Pain that flares up after walking, climbing stairs, or exercising

What Causes This Pain?

Your SI joint and glutes are part of a complex system, so a few things can cause trouble, including:

  • Muscle imbalances: Weak glutes or core muscles and tight hip flexors can throw off your pelvic alignment

  • Poor posture or repetitive movements: Sitting too long or improper lifting technique

  • Trauma or injury: Like a fall or car accident

  • Pregnancy and hormonal changes: Which loosen pelvic ligaments

  • Wear and tear: Arthritis or inflammation over time

Simple Self-Care Tips to Try at Home

While professional assessment is key, you can try these strategies to ease pain and promote healing:

1. Gentle Glute Activation

Try lying on your back with knees bent and feet flat. Slowly lift your hips up into a glute bridge, hold for 3 seconds, then lower. Repeat 10 times. This wakes up your glutes and supports your pelvis.

2. Hip Flexor Stretch

Kneel on one knee with the other foot forward. Gently push your hips forward until you feel a stretch at the front of your hip. Hold 20–30 seconds per side to reduce tightness that may strain your SI joint.

3. Mind Your Posture

Avoid sitting for long periods. When you do sit, keep your feet flat, shoulders relaxed, and hips level. Standing desks or frequent breaks to move can help too.

4. Heat Therapy

Applying a warm pack to the lower back or buttock area can ease muscle tension and improve blood flow.

How Physiotherapy Can Take Your Recovery to the Next Level

At Abbotsford Sports & Orthopaedic Physiotherapy, we don’t just treat symptoms — we address the root causes of your pain with:

Manual Therapy

Hands-on techniques to restore joint movement and release tight muscles.

Targeted Strengthening

Personalized programs that focus on strengthening your glutes, core, and hips to stabilize your pelvis.

Dry Needling & Soft Tissue Release

Techniques that ease deep muscle tension and trigger points.

Movement Retraining

Teaching you the best ways to move during everyday activities to prevent future flare-ups.

Advanced Modalities

Shockwave therapy, LASER, or TENS for pain relief and faster healing when appropriate.

Pelvic Floor Physiotherapy

If pelvic stability is involved, our pelvic health specialist provide expert care to support your deep core muscles.

Why Choose Abbotsford Sports & Orthopaedic Physiotherapy?

  • Multidisciplinary team combining physiotherapy, chiropractic, massage, and kinesiology

  • Tailored treatment plans focused on lasting recovery

  • Friendly, patient-centered approach with ongoing education

  • Convenient Abbotsford location and easy online booking

Ready to Take the Next Step?

Don’t let glute or SI joint pain stop you from living your best life. Call 604‑855‑5157 or book online at abbyphysio.com today to schedule your assessment.

Let us help you get strong, stable, and moving with confidence once again!