SI joint pain affects many older adults, often showing up as stiffness or aching in the lower back, hips, or pelvis. This discomfort can make walking, standing, or even sleeping difficult. Physical therapy offers a safe, drug-free way to ease pain, restore strength, and improve daily movement.
In Salem, Oregon, many seniors trust HWY Physical Therapy for expert care. Under the guidance of Dr. Raj, each treatment plan is tailored to reduce inflammation, correct joint alignment, and build stability. With consistent therapy, most seniors notice less pain and greater mobility in just a few weeks.
This article explains what causes SI joint pain, how physical therapy helps, and what steps you can take to stay active, comfortable, and independent as you age.
Learn what the sacroiliac (SI) joint is, why it causes pain, and how aging affects it.
The sacroiliac (SI) joint connects the base of the spine to the pelvis. It helps transfer weight between the upper and lower body, keeping your movements smooth and stable. When this joint becomes inflamed or misaligned, it can cause sharp or aching pain in the lower back, hips, or buttocks.
Age naturally weakens ligaments and muscles that stabilize the pelvis. Common triggers include:
Arthritis and cartilage wear that reduce joint cushioning
Past falls or injuries affecting hip and spine balance
Weak muscles and poor posture leading to misalignment
Prolonged sitting or uneven walking surfaces that strain the joint
Reduced flexibility, slower healing, and loss of muscle tone make older adults more vulnerable to SI joint dysfunction. Conditions like osteoporosis or arthritis often worsen discomfort. These factors combine to cause stiffness, pain during movement, and fatigue from poor joint support.
Pain may appear on one or both sides of the lower back, radiate to the hips, or worsen when standing from a chair. Many seniors also feel discomfort when climbing stairs or sleeping on one side.
Understand how physical therapy reduces pain, restores balance, and improves function for older adults.
Treatment begins with a full evaluation by a licensed physical therapist. They assess posture, walking pattern, muscle strength, and pelvic alignment to identify the root cause of SI joint pain. For seniors, the goal is not just to reduce pain but also to restore stability, prevent falls, and improve daily function.
Physical therapists often use gentle, hands-on techniques to relieve stiffness and restore motion in the pelvis and lower spine. Soft tissue massage and mobilization help relax tight muscles and rebalance the SI joint. These methods reduce pressure on surrounding nerves and improve blood flow for faster healing.
Weak hip and core muscles are common contributors to SI joint pain. Therapy sessions include controlled exercises that strengthen these areas while improving flexibility in the lower back and legs. This balanced approach supports the pelvis and keeps the SI joint aligned during movement.
To reduce discomfort, therapists may use heat, ice, or ultrasound therapy. These treatments calm inflammation, improve circulation, and make stretching easier for seniors with sensitive joints.
Progress is reviewed regularly. As pain decreases, exercises are gradually advanced to maintain strength and prevent recurrence. Most seniors notice better mobility and posture after several consistent sessions at HWY Physical Therapy.
Explore safe exercises that improve joint stability and flexibility under therapist supervision.
These gentle movements strengthen the core and stabilize the pelvis.
Pelvic tilt: Lie on your back with knees bent. Flatten your lower back against the floor by tightening your stomach muscles, then relax. Repeat 10–12 times.
Bridge: From the same position, lift your hips slightly off the floor, hold for three seconds, and lower slowly. Perform only as high as feels comfortable.
Sitting on a firm chair, slowly bring one knee toward your chest and hold for five seconds. This stretch loosens tight hip and lower-back muscles. For rotations, gently turn your torso side to side while keeping your hips steady. Both exercises improve flexibility and relieve stiffness.
Tighten your abdominal muscles while breathing normally, holding for five seconds before relaxing. This strengthens core support without stressing the SI joint.
These movements should be done slowly and comfortably. Avoid sharp pain or strain. Under Dr. Raj’s guidance at HWY Physical Therapy in Salem, seniors learn how to perform these exercises safely to protect their SI joint and prevent flare-ups.
Learn what your first visit and ongoing care look like at HWY Physical Therapy.
Every treatment plan starts with a one-on-one assessment by Dr. Raj or a licensed therapist at HWY Physical Therapy. They review your medical history, daily habits, and pain patterns to design a program that fits your comfort level. Each session is senior-focused, gentle, and designed to promote confidence and mobility.
Most seniors begin with two to three sessions per week. Over time, visits may reduce as stability improves. A typical session lasts 45–60 minutes and includes a mix of stretching, strengthening, manual therapy, and pain-relief techniques. Noticeable progress often appears within the first month of consistent care.
The clinic, located at Center 50+, Salem City Building, is fully accessible and senior-friendly. HWY Physical Therapy accepts Medicare and most insurance plans, making treatment affordable and convenient. Each appointment ensures personalized attention, safety, and measurable improvement in daily movement.
Practical advice for everyday comfort and posture support at home.
Proper support can prevent extra pressure on the SI joint. Choose a firm chair with a cushion behind your lower back to keep your spine neutral. Keep both feet flat on the floor and avoid crossing your legs. When sleeping, lie on your side with a small pillow between your knees to align the hips and reduce joint strain.
Avoid twisting quickly or lifting heavy objects from the floor. Instead, bend your knees, keep your back straight, and move slowly when changing positions. When standing, distribute your weight evenly across both feet. These small adjustments protect the SI joint and prevent flare-ups.
SI belts, lumbar cushions, and walking aids can make daily movement easier. A physical therapist can recommend the right tools and show how to use them correctly for maximum support and comfort.
To keep pain from returning:
Stretch and strengthen hips and core regularly.
Take short walks daily to improve flexibility.
Maintain good posture during sitting and standing.
Schedule periodic check-ins at HWY Physical Therapy to track progress and adjust your plan.
Know when home remedies aren’t enough and when to see a licensed physical therapist.
Some symptoms indicate that professional care is necessary:
Persistent lower back or hip pain that lasts more than two weeks
Pain that radiates down the leg or causes numbness
Difficulty standing, walking, or sitting comfortably
Loss of balance or instability while moving
At HWY Physical Therapy, Dr. Raj and his team specialize in treating SI joint dysfunction in seniors. Using gentle, evidence-based methods, they reduce inflammation, strengthen key muscles, and restore balance. Many older adults in Salem have regained mobility and confidence through individualized care at this trusted local clinic.
Understanding Sacroiliac Joint Dysfunction – ChoosePT.com
Exercises for Lower Back and Pelvic Stability – SeniorsMobility.org
Find lasting relief from SI joint pain with Dr. Raj at HWY Physical Therapy, Center 50+, Salem City Building, 2615 Portland Rd NE, Salem, OR 97301.
Call 971-202-1979 to schedule your personalized senior posture and pain relief session today.