Low Back Pain and The S.I. Joint
Low back pain is often rooted in an imbalance within the pelvis. When the pelvis is out of alignment, it can put strain on the sacroiliac (S.I.) joint—the place where the sacrum (the triangular bone at the base of your spine) connects to the iliac bones of the pelvis on either side. These joints don’t move much, but they play a vital role in stabilizing your spine and transferring weight between your upper body and legs. When the SI joints are irritated or misaligned, they can cause sharp or aching pain in the lower back, hips, or even radiate into the legs. This misalignment can also affect the quadratus lumborum (QL) muscles, deep core stabilizers in the lower back that often become tight or overworked in response to instability or discomfort in the pelvis.
1.) After your massage, I recommend incorporating these two gentle adjustments into your daily routine—especially when you're in pain—to support healing and long-term relief. Over time, the lower back can become compressed (a condition called stenosis), especially as we age. To decompress and stabilize the area, I suggest this simple exercise at least three times a week—and daily if you're experiencing acute pain. Watch here.
2.) Follow this with a Passive SI adjustment exercise, which is well worth the 3 minutes this will take. When I am in severe pain, I will heat my back for 20 mintues, then perform this routine, 2 x a day, then once a day until symtoms are gone. When I am not exeriencing low back pain, I do try to “reset” my low back at least once per week. [Watch here.]
3.) To restore proper pelvic balance, it is equally important to address the psoas major muscle (pronounced “so-as”), which acts as the functional antagonist to the quadratus lumborum (QL). While the QL provides lateral stability and extension to the lumbar spine, the psoas is a powerful hip flexor that also plays a crucial role in stabilizing the lumbar spine and pelvis from the front. Both muscles form opposing forces on the pelvis, much like two sides of a structural “tower” that supports your spine. When one side becomes tight or restricted—often the QL due to postural stress—the opposing psoas can become inhibited or shortened, further contributing to pelvic misalignment and low back discomfort.
Effective management of low back pain and pelvic imbalance requires releasing tension and promoting mobility in the psoas. One accessible method is to perform targeted myofascial release by leaning into a stable surface—such as the corner of a counter—with a small, firm ball like a racquetball positioned near the front of the hip, where the psoas inserts. This technique helps to gently release adhesions and reduce muscle tightness. There are also specialized self-massage tools designed specifically for psoas release available online, which can be helpful for consistent self-care. Incorporating these releases alongside strengthening and mobility exercises for both the QL and psoas supports a more balanced, pain-free pelvis and lumbar spine.
When my own low back pain flares up, I personally use heat for 20 minutes followed by this routine twice a day, then reduce to once daily as the pain subsides. Even when I’m not in pain, I like to “reset” my low back at least once a week to stay aligned and feeling my best.
Wishing you the best on your healing journey—and don’t forget to stay consistent with your stretching, yoga, or foam rolling routine. Our bodies work hard for us every day, and building the habit of regular self-care—along with weekly or twice-monthly massages—can make a huge difference in how you feel as the years go by. Whether it’s from long hours at a desk, intense workouts, or sleeping in less-than-ideal positions, our bodies need support and attention to stay balanced and pain-free. Stay tuned—I'll be sharing more soon about the best sleeping positions and simple adjustments you can make to wake up feeling refreshed and reduce pain caused by poor sleep posture.
