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SI Joint Pain After 65?

Gentle movement may help some older adults manage sacroiliac joint discomfort—but heart patients need extra care before starting exercise.

Start safely. Move slowly. Listen to your body.

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Heart Disease Changes the Plan

Talk to your healthcare professional first

Ask whether these movements are appropriate for your heart condition, medications, fitness level and current symptoms.

Keep the intensity gentle

The goal is comfortable movement—not pushing through pain or trying to achieve a difficult workout.

1

Easy Walking

Start small

A short, comfortable walk on a level surface may be a useful low-impact activity for some older adults.

Use support if needed

Choose a safe environment and use an appropriate walking aid if one has been recommended for you.

2

Gentle Pelvic Tilts

How to begin

Lie on your back with knees comfortably bent, if this position has been approved for you. Gently tighten your abdominal muscles and make a small pelvic movement.

Keep it comfortable

Use a small range of motion. Stop if the movement increases your SI joint pain.

3

Gentle Knee-to-Chest Movement

Go slowly

If your healthcare professional approves it, gently bring one knee toward your chest while keeping the movement comfortable.

Do not force the stretch or hold your breath.

4

Seated Knee Lifts

Sit tall

Use a sturdy chair. Slowly lift one foot a small distance, then lower it. Alternate sides.

Why seated?

A seated option can be useful when standing exercises are difficult, but it still needs to be appropriate for your individual condition.

5

Gentle Hip Movement

Small movements only

While holding a stable surface, gently move one leg slightly backward or sideways if your clinician has approved this exercise.

Don't twist forcefully

Avoid sudden rotation, jerking or deep movements that increase pelvic or back pain.

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Don't Forget Breathing

Relax your shoulders

Keep your breathing natural and avoid holding your breath during exercise.

Take breaks

Short activity periods with comfortable rest breaks may be easier than one long session.

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Stop for Warning Symptoms

Stop exercising and seek appropriate medical attention

Chest pain or pressure, unusual severe shortness of breath, fainting, severe dizziness, or a new concerning heartbeat symptom should not be ignored.

Also stop for worsening pain

Don't continue an exercise that causes significant or progressively worsening SI joint, back or leg pain.

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Consistency Beats Intensity

For an older adult, the safest exercise routine is one that fits their medical condition, mobility and abilities.

Gentle movement, appropriate strengthening and physical therapy may all have a role depending on the individual.

READ MORE →

Explore the full guide for more information.

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Move Safely. Protect Your Heart.

SI joint pain and heart disease can make exercise planning more complicated. A personalized plan from your healthcare team or physical therapist can help.

DISCOVER MORE →

Educational information only. Not a substitute for medical diagnosis or individualized treatment.

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