If you’ve ever felt that deep, achy, sometimes sharp pain right around the back of your pelvis or one side of your butt, you’re not alone. SI joint pain is common during pregnancy—but that doesn’t mean it has to become your new normal.

And I get it—I’ve experienced SI joint pain during pregnancy myself. I also understand how this can linger into postpartum.

Think of this routine as something you can come back to when your SI joint is feeling cranky, your pelvis feels stiff or unstable, or you simply need a few minutes of intentional movement.

A quick note: This routine is intended for general exercise and education—it is not designed to diagnose or treat a medical condition. If your pain is recurring, persistent, or worsening, 1:1 coaching or a pelvic health physical therapist may be a helpful next step.