SI Joint Pain, Uneven Hips & Pelvic Alignment

Do you experience one-sided lower-back or buttock pain, uneven hips, pelvic stiffness, or discomfort around the sacroiliac (SI) joint?

In this video, I’ll guide you through gentle foam-roller exercises designed to support:

- Hip and glute mobility

- Pelvic awareness and control

- Lateral pelvic stability

- Pelvic rotation and core coordination

- Lower-back and SI joint support

This routine combines Physical Therapy principles, Pilates, Yoga, and controlled breathing to help improve comfortable movement—without forcing your pelvis “back into place.”

As a Physical Therapist with more than 25 years of experience, I’ll explain how your pelvis, SI joints, lumbar spine, deep core, hips, and glutes work together during everyday activities.

What May Contribute to Uneven Hips or Pelvic Rotation?

Differences in hip mobility, muscle strength, coordination, posture, balance, movement habits, pain-related tension, scoliosis, or natural structural differences may all play a role. Mild asymmetry is common and does not always indicate a problem.

When the SI joint region becomes painful or irritated, you may experience:

✅ One-sided lower back or buttock pain

✅ Discomfort around the back of the pelvis

✅ Pain when transitioning from sitting to standing

✅ Stiffness after prolonged sitting or standing

✅ Discomfort when climbing stairs or walking

✅ Difficulty with certain twisting or single-leg activities

✅ A feeling of unevenness or reduced pelvic control

**Important:** These symptoms can also come from the lumbar spine, hip joints, or surrounding muscles. A clinical assessment is needed to determine whether the SI joint is actually contributing to your pain.

⚖️ What Causes Uneven Hips, Lateral Pelvic Tilt & Pelvic Rotation?

Have you ever looked in the mirror and noticed that one hip appears higher than the other?

Or perhaps you feel like your pelvis is rotated or your weight shifts more toward one leg.

Several factors may contribute to these differences, including:

✔️ Muscle weakness or reduced coordination

✔️ Differences in hip mobility

✔️ Habitual standing and movement patterns

✔️ Structural differences between the legs or pelvis

✔️ Scoliosis or spinal asymmetry

✔️ Pain-related muscle guarding

✔️ Reduced balance and single-leg stability

A small amount of asymmetry is common and doesn't always indicate a problem.

In this gentle Physical Therapy and Pilates-inspired routine, we'll focus on:

**1️⃣ Gentle Hip and Glute Muscle Release**

**2️⃣ Pelvic Mobility and Body Awareness**

**3️⃣ Lateral Pelvic Stability**

**4️⃣ Pelvic Rotation and Core Coordination**

**5️⃣ Functional SI Joint Support**

Why Breathing and Core Control Matter

Your diaphragm, abdominal muscles, pelvic floor, and spinal stabilizers work together to support posture, breathing, balance, and trunk control.

📞 Book a Free Call

Would you like personalized guidance with your back pain, posture, core strength, hip mobility, or movement goals?

Book a free call to learn how the Core Back Protocol may help you better understand your body and develop a safe, progressive approach to improving strength, mobility, and spinal support.

Book your free call here: https://www.backmasterclass.com/schedule

You can also access the Core Back Protocol to learn more about improving your deep core strength, posture, spinal health, and movement confidence.

Learn more and access the Core Back Protocol: https://www.backmasterclass.com/access

📊 Poll: What Is Your Biggest Challenge Right Now?

⚠️

One-sided lower-back or SI joint pain

Uneven hips or pelvic tilt

Pelvic stiffness or limited mobility

Weak core or poor posture

Hip or glute tightness

Something else—please comment below

3 votes