Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
How SI joint pain shows up
It typically appears as a localised ache to one side at the very base of the spine, near the dimple above the buttock. It can be aggravated by sitting for long periods, standing on one leg, climbing stairs or rolling over in bed. Because the area overlaps with other causes of low-back and hip pain, an assessment can help clarify what is going on.
What tends to help
Staying gently active, avoiding prolonged static positions, and building strength and control around the hips and core usually help. Varying your sitting and standing, and not staying locked in one posture, eases the load on the joint. As with most back-related pain, gentle movement is generally better than rest and protection.
How massage fits in
Massage to the muscles around the low back, buttock and hip can ease the tightness that often accompanies SI joint pain, supporting comfort alongside movement and strengthening. It is part of the picture rather than a cure. If pain spreads down the leg with numbness or weakness, or follows a fall, get it assessed before relying on massage.
Key takeaways
- SI joint pain is a deep ache to one side at the spine base
- Long static positions often aggravate it
- Gentle movement and hip and core strength help
- Leg numbness, weakness or a fall warrant assessment
Frequently asked questions
Is SI joint pain the same as sciatica?
No. Sciatica is nerve pain travelling down the leg, while SI joint pain is usually a more localised ache at the base of the spine. They can feel similar, so assessment helps.
Should I avoid activity with SI joint pain?
Usually gentle activity helps more than rest. Avoid only the movements that clearly aggravate it, and vary your positions rather than staying still for long.