The November Slump: How Shorter Days Trigger SI Joint Pain & What You Can Do Daily

Introduction

If your sacroiliac joint dysfunction seems to flare up every November, you’re not alone. As the days grow shorter and temperatures drop, many people experience a “November slump” in their activity levels – more couch time, less walking, and stiffer muscles. This seasonal shift can spell trouble for those with sacroiliac (SI) joint pain. The SI joints, which connect your spine to your pelvis, are meant to bear and distribute load. But when they become irritated or misaligned, they can cause intense low back and buttock pain that just won’t quit. 

It’s frustrating to feel SI joint pain creeping in with the cold, especially when you’ve been doing well in the warmer months. We understand how discouraging it is to face that familiar ache and instability as winter approaches. The good news is, by understanding why this happens and making a few daily adjustments, you may find relief and even prevent that wintertime pain from taking over your life. In this post, we’ll unpack why shorter days and chilly weather tend to aggravate SI joint problems. We’ll define what sacroiliac joint dysfunction really means and why pain can persist. Next, we’ll dive into what research says about factors like inactivity and cold exposure on joint pain (spoiler: studies suggest colder, sedentary days can contribute to flare-ups).

We’ll then explore proven treatment options – from advanced therapies like shockwave and EMTT to good old-fashioned manual therapy and exercise – that we use at Unpain Clinic to help patients get lasting relief. You’ll also hear an example of a patient (just like you) who struggled with SI joint pain every winter and finally broke the cycle. Most importantly, we’ll equip you with at-home strategies and simple exercises to keep your SI joints happy between clinic visits.  Our goal is to help you navigate the winter months with less pain and more confidence.

Why Shorter Days Aggravate Your SI Joints

Less Movement in Winter: It’s no secret that we tend to hibernate a bit when winter rolls around. Colder, shorter days often mean more time curled up indoors and far fewer steps outside. In fact, research confirms people are significantly less physically active in winter than in summer. All that sitting and lack of movement can be a recipe for SI joint irritation. When you’re not moving much, the muscles that stabilize your pelvis – like your glutes, core, and hip muscles – can weaken or become under-engaged. Circulation also slows down from prolonged sitting, leaving the tissues around your lower back and pelvis colder and tighter. This combo of weak support and tight, under-oxygenated muscles puts extra strain on the SI joints. No wonder that after a week of desk-bound days and couch-bound nights, your SI area feels stiff as a board and more prone to pain.

Poor Posture & More Sitting: Along with moving less, we tend to sit a lot more during those dark winter months. Maybe you’re working long hours at the computer or binging more TV in the evenings (it gets dark at 5 PM, after all!). Unfortunately, prolonged sitting – especially with suboptimal posture – is a well-known trigger for low back and SI joint pain. When you sit, particularly in a slouched position, your lumbar spine and pelvis are placed in sustained flexion. This posture can stress the SI joints and surrounding ligaments. It also keeps your gluteal muscles and deep core stabilizers turned “off.” Studies estimate that up to 15–30% of chronic low back pain cases are actually driven by dysfunction in the SI joints – and prolonged sitting is one common aggravator. If you notice your tailbone area aching or hips locking up after hours in a chair, it’s a sign your SI joints are under excess pressure. The November slump of more sitting, fewer breaks, and weakening postural muscles sets the stage for those joints to start complaining.

Colder Muscles & Stiff Joints: Ever notice how your back or hips feel tighter on a cold morning? It’s not your imagination – cold weather can cause muscles to tense up and joints to stiffen. Lower temperatures lead to reduced blood flow to muscles and connective tissues. In the SI joint region, colder muscles mean less flexibility and shock absorption. The joint’s ligaments may become less elastic when chilled, making the SI joint itself less mobile or more “locked.” Many patients report their pain spikes with cold or damp weather changes. Scientific findings on weather and pain are mixed, but some research does suggest cold exposure can increase the risk of musculoskeletal aches. For example, a large 2023 study from northern Sweden found that workers with high cold exposure were about 1.6 times more likely to develop low back pain than those in warmer conditions. While cold alone may not cause SI joint dysfunction, it can amplify any underlying vulnerabilities. Think of your body like taffy – when warm, it’s pliable; when cold, it’s brittle. So if your SI region is already a bit unstable or inflamed, cold temperatures can dial up your pain by limiting your normal elasticity and range of motion.

Holiday Stress & Muscle Tension: The winter season isn’t just colder and darker – for many, it’s also more stressful (holidays, year-end work deadlines, etc.). Increased stress can subconsciously make you tense your lower back and hip muscles. You might clench your jaw or hunch your shoulders when stressed, but you also might be tightening your pelvic muscles without realizing it. Chronic tension in the lumbar and gluteal muscles can compress the SI joints or pull them slightly out of alignment. This is especially true if you habitually tighten one side more (for instance, crossing the same leg, or a past injury causing asymmetry). The result? Your SI joint pain persists or even worsens because the muscles never fully relax. Winter’s emotional strain, combined with physical inactivity, can create a vicious cycle of tension and pain.

Underlying Conditions Unmasked: Finally, shorter days can indirectly worsen SI joint dysfunction by unmasking underlying issues. In summer, you might get away with more – your muscles stay looser and you tend to be more active, which can compensate for mild biomechanical problems. In winter, those compensations falter. Old injuries, asymmetries or weaknesses become more apparent. For example, if you have a slight pelvic imbalance, weak core, or an old tailbone injury, the winter slowdown can let that issue rise to the surface as a pain trigger. Additionally, conditions like osteoarthritis in the spine or hips can flare with barometric pressure changes and colder temps, putting extra strain on the SI area. In short, winter conditions amplify mechanical and neuromuscular vulnerabilities in your body. The SI joints often take the brunt of these issues, since they sit at the crossroads of your torso and legs. This is why that dull ache around your waist or sacrum that you ignored in August can become a sharp, constant pain by December. It’s not that winter created a new problem – it revealed an existing weak link in your kinetic chain (and made it yell a little louder).

What Research Says About Winter and SI Joint Pain

It’s clear that lifestyle changes in winter – less activity, more sitting, colder air – can aggravate SI joint dysfunction. But let’s back that up with some science. Here’s what evidence-based research has to say:

Sedentary Lifestyle & SI Joint Dysfunction: A sedentary lifestyle is a known risk factor for chronic low back pain, including SI joint issues. One study using computer modeling found that prolonged sitting can put significant load on the SI joints, and estimated that the SI joint is the source of pain in up to 30% of low back pain patients. In other words, if you have low back pain from sitting all day, there’s a good chance your SI joints are involved. Lack of exercise contributes to muscle deconditioning – especially in the core and glutes – which are crucial for SI joint stability. Weak gluteus medius and maximus muscles (common in people who sit a lot) fail to support the pelvis, potentially allowing micro-motions or strain at the SI joints. On top of that, tight hip flexors and hamstrings (also common with prolonged sitting) alter your pelvic tilt and can stress the SI region. The mechanistic link is robust: weak glutes + tight hips + long hours sitting = more stress on discs, ligaments, and joints of the lower back. It’s a recipe for persistent SI joint dysfunction. This explains why a few months of reduced winter activity can lead to SI pain even if you were relatively fine earlier – you’ve lost some muscular support and flexibility that normally protect your SI joints.

Cold Exposure & Joint Pain: What about the cold itself – can weather changes truly worsen pain? Patients have long reported that cold, damp weather makes their joints ache, and SI joints are no exception. Modern studies have begun to explore this. A 2022 review pooled data from multiple studies and concluded that overall, cold exposure does appear to increase the risk of musculoskeletal pain conditions. Several large population studies out of Scandinavia found associations between working in cold environments and higher rates of back, neck, and shoulder pain. For instance, one prospective study of 3,800 adults found those with high occupational cold exposure had significantly greater odds of developing low back pain over time. The theory is that cold may trigger pain by causing tissue changes – nerves may conduct pain signals more easily when cooled, and cold can induce muscle spasms or reduce joint lubrication. That said, not everyone is equally sensitive to weather. Some research (including a 2020 analysis) points out that overall population-wide links between weather and back pain are modest or inconsistent. Many people with SI joint dysfunction won’t be hugely affected by the cold, while others swear they feel every temperature drop in their bones. The takeaway: cold is one piece of the puzzle – it likely amplifies existing pain rather than causing it outright. If you consider yourself “weather-sensitive,” you’re not imagining it; just remember that other factors (like your activity and posture) are often more impactful.

Vitamin D and Winter Pain: An often overlooked contributor in winter is vitamin D. With less sunlight exposure, our vitamin D levels tend to drop during the colder months. Interestingly, there’s an association between vitamin D deficiency and chronic low back pain in many patients. A 2017 meta-analysis of observational studies (encompassing hundreds of patients) found that people with chronic back pain were significantly more likely to have low vitamin D levels, especially in women and younger individuals. Vitamin D is thought to affect pain through its role in bone health, inflammation, and even muscle and nerve function. Now, taking vitamin D supplements isn’t a guaranteed cure – clinical trials show mixed results on whether it reduces pain. But if your SI joint pain worsens in winter, it might be worth checking your vitamin D status. Ensuring you have sufficient vitamin D (through safe sun exposure or supplements as advised by your doctor) could potentially ease some background inflammation or musculoskeletal pain sensitivity. Think of it as removing one roadblock to healing. While more research is needed, we do know that winter’s lack of sun can predispose people to deficiencies, so it’s one more factor to consider in the constellation of winter pain triggers.

Prevalence and Persistent Pain: Sacroiliac joint dysfunction itself is frequently under-recognized. Research indicates that roughly 15–25% of patients with chronic low back pain actually have the SI joint as the primary pain generator. That’s up to one in four people with persistent low back/buttock pain suffering due to the SI joints – a huge chunk that might be misdiagnosed as “just back strain” or “disc pain.” The problem is that SIJ dysfunction can be tricky to diagnose; it often doesn’t show up on X-rays or MRIs and requires a skilled physical exam (or diagnostic injections) to confirm. Because of this, many patients go from provider to provider without clear answers, and their pain persists for years. It’s important to highlight this because if your SI joint pain is lingering all winter long despite treatments, you want to ensure the root cause is correctly identified. Sometimes that persistent “lower back pain” isn’t responding to typical therapy because it’s really an SI joint issue in disguise. The winter months can compound this by adding the stresses we discussed, but the underlying dysfunction might have been there all along. The key is a thorough assessment (as we’ll discuss in our treatment approach) to find out why your SI joints are irritated in the first place. Once we pinpoint that, targeted treatment can break the cycle – winter, spring, summer or fall.

In summary, the scientific findings support what many of us feel anecdotally: shorter days and winter conditions can set the stage for SI joint pain flare-ups. Cold exposure and decreased activity both play a role in making pain more likely (or more intense) during this season. However, it’s not all doom and gloom – these are modifiable factors. Knowing that inactivity is a culprit means we can counteract it with movement. Understanding that cold is a trigger means we can take steps to stay warm and keep our muscles limber. And recognizing the prevalence of SI joint dysfunction means we can approach persistent pain with a more informed, holistic lens. Up next, we’ll discuss how we put this knowledge into action at Unpain Clinic, using evidence-based treatments to address SI joint pain from multiple angles.

Treatment Options at Unpain Clinic

At Unpain Clinic, our approach to treating sacroiliac joint dysfunction – especially during the challenging winter months – is rooted in a whole-body, root-cause philosophy. We don’t just ask, “Where does it hurt?” — we ask “Why does it hurt?”. Often, SI joint pain is the result of underlying dysfunctions elsewhere (stiff muscles, old scars, poor movement patterns), and simply cracking the joint or prescribing rest isn’t a long-term solution. We combine advanced regenerative therapies with hands-on care and exercise, so you get relief plus lasting resilience. Here are the key treatment modalities we use for SI joint dysfunction, and how each can help:

Shockwave Therapy (ESWT): One of our signature treatments is Extracorporeal Shockwave Therapy, a non-invasive modality that uses acoustic waves to stimulate healing. Shockwave therapy can be a game-changer for chronic SI joint pain that hasn’t responded to conventional therapy. How does it help? Research shows shockwave can reduce inflammation, break up scar tissue, improve blood flow, and even modulate nerve sensitivity in musculoskeletal tissues. For SI joint dysfunction, we often apply focused shockwaves to structures around the joint – such as the ligaments, gluteal muscle insertions, and low back muscles – to promote tissue repair and pain relief. A randomized controlled trial in 2017 demonstrated that shockwave therapy significantly reduced SI joint pain compared to sham treatment. Patients who received shockwaves had notable pain drop (and improved mobility) within 4 weeks, while the placebo group stayed nearly as painful as before. At Unpain Clinic, we’ve seen similar success. Shockwave helps “reboot” the healing process in chronically irritated SI joints. It’s especially useful if you have stubborn scar tissue or degeneration around the joint. In our podcast Episode #13 – “How chronic back pain stopped when C-section was treated” (June 2025), Uran Berisha discusses how treating a patient’s old C-section scar with shockwave therapy restored core muscle activation and eliminated her chronic back and SI pain. By reawakening inhibited muscles and breaking adhesions, shockwave can address hidden causes of SI joint stress that other therapies miss. (Note: Shockwave is non-surgical and typically causes only mild, temporary discomfort during treatment – no downtime required.)

EMTT (Extracorporeal Magnetotransduction Therapy): EMTT is a cutting-edge therapy that uses high-frequency magnetic fields to stimulate tissue healing and nerve modulation. Think of it as a potent magnetic wave therapy that penetrates deep into the body – without any sensation or pain – to reduce inflammation and encourage repair. We often pair EMTT with shockwave in treating SI joint dysfunction. Whereas shockwave works more on the mechanical/tissue level, EMTT works on a cellular level, promoting circulation and calming irritated nerves. This is a great option for those sensitive to hands-on treatment or when the area is too tender for pressure. By improving blood flow and cellular metabolism in the SI region, EMTT helps your body resolve inflammation that keeps the joint irritated. It also has a neuromodulation effect – meaning it can alter pain signal transmission to “dial down” overactive pain pathways. At Unpain Clinic, we’ve found EMTT especially useful in chronic SI joint cases and during winter flare-ups when everything is extra stiff. It’s comfortable – you typically just lie there while the device does its work – and it complements our other therapies by creating a more favorable healing environment in the tissues. (While EMTT is relatively new, early studies and clinical use are promising, and it has no significant side effects. It’s kind of like jump-starting your cells’ batteries to kick off recovery.)

Neuromodulation Techniques: In some cases, we incorporate other neuromodulation therapies to “reset” the way your nervous system is interacting with the painful area. Chronic SI joint pain can cause the central nervous system to amp up pain signals or certain muscles to “shut down” from disuse. We may use techniques like microcurrent therapy or percutaneous electrical nerve stimulation to gently retrain the nerves. For example, a therapy called NESA (Neuro Electric Stimulation Therapy) involves a very low-frequency current that can help your autonomic nervous system relax and release muscle guarding. It’s painless and induces a state of deep calm that often helps pain levels drop. By improving nerve communication, these neuromodulation approaches ensure that once we realign or mobilize your SI joint, your body learns to maintain that improvement rather than reverting to a painful pattern. This is part of our holistic philosophy – treating the “pain software” (nervous system) as well as the “hardware” (joints and muscles).

Manual Therapy and Mobilization: Hands-on care is a staple of our SI joint treatment plans. Our skilled physiotherapists and chiropractors use manual therapy to address the joint and surrounding structures. This can include gentle mobilizations of the SI joint itself (to improve its alignment or mobility if it’s “stuck”), as well as soft tissue techniques to release tight muscles like the piriformis, hip flexors, and QL (quadratus lumborum) that may be pulling on the pelvis. We also assess and treat the lumbar spine and hips because they directly influence SI joint mechanics. If your lumbar facet joints or hip joint are restricted, the SI joint can be overloading as a result. Mobilizing those areas can take pressure off the SI. Joint manipulation (adjustments) may be used cautiously if appropriate – a quick gentle thrust can sometimes unlock a stiff SI joint and provide immediate relief – but we always ensure your muscles are prepared and supportive first. Importantly, we combine any adjustment with muscle techniques so the relief holds. Studies show that a combination of manual therapy with movement techniques (like Mulligan’s mobilization) plus exercise yields better outcomes for SI joint pain than either alone. This aligns with our approach: we’ll often perform a mobilization and then immediately have you activate certain muscles or do a corrective exercise to reinforce the proper movement pattern. The result is improved joint function and pain reduction.

Exercise Rehabilitation: No SI joint treatment would be complete without addressing muscle imbalances and weaknesses. After our assessment, we prescribe targeted exercises specific to your dysfunctions. For many SI joint patients, key areas to work on are: glute activation (to stabilize the pelvis), core strengthening (especially deep abdominals like the transversus abdominis and multifidus which support the SI region), and hip mobility exercises (to reduce compensatory strain on the SI). We might have you start with gentle pelvic tilts and dead bug exercises to find your deep core, then progress to glute bridges, bird-dogs, side planks, and eventually more functional moves. If you have SI pain with certain movements (say, lunging or stair climbing), we’ll break down those movements and retrain them in a pain-free way. Flexibility work is also important – tight hamstrings or hip flexors can tilt your pelvis and irritate the SI, so we include stretching routines for those. A supervised exercise program has strong evidence for improving SI joint pain and stability. Even something as simple as a daily core stabilization routine can significantly reduce pain and disability from SI dysfunction over time. We’ll tailor the exercise plan to your abilities and schedule (yes, even in the busy holiday season, we’ll find something that works!). Remember: movement is medicine, especially for SI joints. The exercises not only provide relief by improving blood flow and reducing stiffness, but they also build long-term resilience so that a cold lazy week won’t knock you into pain as easily.

Posture and Ergonomic Coaching: Because winter means more time indoors, we place extra emphasis on your posture and ergonomics during daily activities. Little changes can make a big difference for your SI joints. We’ll coach you on how to set up your workstation – e.g. ensuring your chair supports your lower back (sometimes a small lumbar cushion is all it takes), keeping your feet flat on the floor, and not sitting on a thick wallet or crossed legs which can torque the pelvis. We might recommend an SI support belt in certain cases, typically if your SI joints are hypermobile or unstable (common postpartum, for example). An SI belt can provide external stabilization and relief during activities – kind of like cradling the joints so they don’t micromove too much. (One medical review noted that a maternity pelvic support belt can improve comfort and function by stabilizing the pelvis.) We also teach you how to safely transition from sitting to standing, how to bend or lift with a neutral spine (hip hinge instead of rounding your back), and even how to sleep in a joint-friendly position (a pillow between the knees can ease SI strain side-lying). Our goal is to empower you with knowledge so you’re not aggravating the SI joints unknowingly throughout the day. In winter, we encourage setting a timer to remind you to stand up and stretch every 30-60 minutes – those micro-breaks prevent your joints from “freezing” in place and will markedly cut down stiffness.

Complementary Therapies: Depending on your case, we may integrate other therapies such as acupuncture or dry needling (helpful for releasing deep gluteal trigger points around the SI region), massage therapy (to improve tissue flexibility and reduce stress), or education on pain psychology and relaxation techniques (especially if pain has made you anxious or you’re dealing with seasonal depression on top of it – calming the nervous system can reduce pain sensitivity). While these aren’t direct fixes for the SI joint mechanics, they support your overall recovery. For example, acupuncture has shown some benefit for low back/SI pain by promoting endorphin release, and therapeutic massage can improve your sleep and mood, indirectly helping pain. We also work closely with medical professionals if co-management is needed – in some refractory SI cases, image-guided cortisone injections or prolotherapy might be recommended by a physician to reduce severe inflammation; our role is to maximize the rehab around such interventions for lasting effect. But our primary focus is non-invasive, conservative care – our experience is that most SI joint dysfunctions do improve with the right combination of the above treatments, even if you’ve “tried everything” before. The key is our holistic, individualized approach.

By combining these modalities – shockwave to target root causes, EMTT and neuromodulation to reduce pain and inflammation, manual adjustments to restore joint motion, and exercise to rebuild support – we aim to cover all bases of your SI joint dysfunction. This comprehensive strategy is what sets you up for success. We’re not just temporarily relieving pain; we’re correcting the underlying dysfunctions (be it a tilted pelvis, a weak muscle group, or adhesions from an old injury) that led to the SI joint being irritated. Especially for those November slump flare-ups, our approach accelerates healing and also arms you with the tools to prevent future episodes. Remember, the SI joints are strong, stable joints by design – they want to function properly. With a little help from modern therapy and some lifestyle tweaks, you can get back to moving with confidence even in the dead of winter.

Patient Experience (Anonymized Case Example)

Let’s look at a real-life example of how the winter slump can trigger SI joint pain – and how a tailored treatment plan can turn things around. “Jane”, a 38-year-old accountant (and mother of two), came to Unpain Clinic in mid-November complaining of right-sided SI joint pain that had steadily worsened over the past month. She noted that during the summer she’d been relatively pain-free, thanks to evening walks and regular yoga. But once the cold weather hit and daylight waned, Jane found herself sitting much more – long hours at her desk wrapping up year-end accounting and then collapsing onto the sofa after work. Within weeks, she developed a nagging ache in her right lower back and buttock. Every morning, especially when it was chilly, she felt a sharp pain around her sacrum when getting out of bed. Prolonged sitting made it worse, and by evening she struggled to lift her toddler without a jolt of pain. She tried stretching and a heating pad at home, but the relief was minimal. Having had some SI joint issues after her second pregnancy, Jane suspected the November slump had set her back, and she was frustrated to be in pain just as the holiday season approached.

Assessment: In her initial evaluation, we observed that Jane had a slight pelvic imbalance – her right ilium (hip bone) was rotated a bit backward, a common sign of SI joint dysfunction on that side. She also had weak gluteus medius and deep core activation, especially on the right (confirmed with muscle testing). Her hamstrings and hip flexors were extremely tight, likely from all the sitting, which was contributing to an anterior pelvic tilt. Palpation of the SI joint area reproduced her pain, and a couple of provocation tests (like the sacral spring test) were positive on the right, confirming that the SI joint was a pain source. We also noted a former C-section scar on her lower abdomen from years ago; interestingly, her core muscles around that scar were inhibited (not firing well), which can absolutely play into SI joint instability (a point discussed in our Podcast Episode #13 on C-section scars and back pain). We mapped out the contributing factors: poor postural habits, muscle deconditioning, scar tissue effects, and the recent lack of exercise and cold-induced stiffness. Essentially, Jane’s winter routine had unmasked underlying SI joint dysfunction that had been kept at bay by her previous activity levels.

Treatment Plan & Results: We created a multi-modal plan to get Jane out of pain and back to moving comfortably. First, we performed gentle manual mobilizations to her right SI joint and lumbar spine – this improved her pelvic alignment in the session, immediately easing tension in that area. Next, we used focused shockwave therapy over her right SI ligaments, gluteal attachment points, and even along her C-section scar. The shockwave helped to release adhesions and reactivate the neuromuscular connection in her core and glutes. After one session, she noted feeling “lighter” in her pelvis and could balance better on one leg. We also incorporated EMTT to further reduce inflammation; she felt no sensation during the 15-minute EMTT treatment, but reported that night was the first time in weeks she could sleep on her right side without discomfort. Over the next 3 sessions (spaced about a week apart), we continued shockwave and added neuromodulation via microcurrent to calm her nervous system’s pain response. We also devoted time each visit to exercise therapy – teaching Jane activation drills like abdominal bracing, clamshells for glutes, and modified side planks. She was diligent with her home exercise program, doing her 15-minute routine every morning (often right after a hot shower to warm up her muscles). By her fourth visit in December, Jane reported 90% improvement. She could sit through her workday with only mild stiffness (and she took stretch breaks every hour as advised). Her right-side pain had diminished to a faint twinge only when she skipped her exercises. Functional tests showed much better core strength and symmetric hip mobility. We even did a test where she stood in the cold clinic hallway for a few minutes, then performed a movement – whereas in her first visit that would aggravate her SI pain, now she had no increase in pain, indicating improved resilience to cold and static positions. Jane was thrilled – instead of dreading the rest of winter, she felt in control of her pain.

Maintenance: We educated Jane on maintaining her progress through the winter. She continues with a twice-weekly pilates class to keep her core and glutes strong. She also knows on particularly cold days or after long work stints to use a heat pack on her lower back and do some dynamic stretches (like cat-camel and hip circles) to keep the area mobile. We scheduled a follow-up in late January to check in, but so far, she’s been able to manage any mild flare-ups with the tools we gave her. Jane’s story shows that even if the November slump triggers your SI joint pain, the right combination of therapies can not only resolve the current flare, but also empower you to prevent future episodes. She went from feeling old and rickety at 38, to moving with confidence again – all in the span of a few weeks. Your situation might be different, but the approach of finding “why it hurts” and addressing those causes applies universally. We’re here to help you break that cycle of yearly winter pain just like Jane did.

At-Home Guidance: Daily Tips for SI Joint Pain Relief

Managing sacroiliac joint pain isn’t just about what happens in the clinic – what you do at home every day makes a huge difference, especially during winter. Here are some simple, safe exercises and self-care tips you can incorporate into your routine to keep your SI joints happy. (Always remember to listen to your body and consult a professional if something causes sharp pain.)

Stay Active with Micro-Breaks: One of the best things you can do is avoid long stretches of sitting or inactivity. Set a timer (on your phone or computer) to get up every 30-60 minutes. Even a 2-minute walk around the room or some gentle stretches can reset your posture and improve blood flow to the SI region. If you’re working from home, consider alternating between sitting and standing if possible (a makeshift standing desk on a counter works). Movement is medicine – these little breaks prevent your joints from stiffening and muscles from shutting off. In the evening, if you’ve been sedentary, try a quick walk around the block or a few laps in your hallway. Consistent micro-activity throughout the day helps maintain muscle activation and can significantly cut down SI joint pain.

Pelvic Tilt Exercises: The pelvic tilt is a foundational move to keep your lower back and SI area mobile. It’s gentle and can be done on the floor or even in bed. How to do it: Lie on your back with knees bent and feet flat. Gently flatten your lower back against the floor by tightening your abs and tilting your pelvis up (your tailbone tips toward your knees). Hold 5 seconds, then release to neutral (you’ll create a slight arch in your low back). Repeat 10–15 times. This simple motion helps ** lubricate the SI joints** and engages your core. It’s a nice warm-up for the spine on cold mornings. You can also do a standing version against a wall. Pelvic tilts relieve that feeling of “locked” or stiff joints and remind your deep stabilizer muscles to fire.

Hip Flexor and Piriformis Stretching: Tight muscles around the pelvis can pull on the SI joints, so keeping them flexible is key. Two areas to focus on are the front of your hips (hip flexors) and the deep glutes (piriformis). For hip flexors, try a gentle kneeling lunge stretch: kneel on your right knee (use a cushion) with left foot in front, knee bent 90°. Tuck your pelvis (like a pelvic tilt) and shift forward until you feel a stretch in front of the right hip. Hold 30 seconds each side. For piriformis (a muscle in your buttock), do the classic figure-4 stretch: lie on your back, cross your right ankle over left knee, then gently pull your left thigh toward you until you feel a stretch in your right buttock. Hold 30 seconds each side. These stretches, done daily, can reduce tension on the SI joints and alleviate that deep buttock ache. Aim to stretch after a little movement or a hot shower so your muscles are warm. Improving your flexibility will also help your exercises be more effective and posture more upright.

Core and Glute Activation: Think of your core and hip muscles as the brace that supports your SI joints. Strengthening them will provide natural stability to the area. Two beginner-friendly exercises to start with are Glute Bridges and Bird-Dogs. For a glute bridge: lie on your back, knees bent. Squeeze your buttocks and lift your hips off the floor until your body forms a straight line from shoulders to knees. Don’t over-arch. Hold 2 seconds, lower down. Do 10–15 reps. This activates your glutes and hamstrings, taking load off the SI joints. For bird-dog (targets core and glutes together): kneel on all fours. Keeping your back flat, slowly extend your right arm forward and left leg backward, like a flying bird, until both are in line with your body. Hold 2 seconds, return, then do left arm/right leg. Do 10 reps per side. Bird-dogs are excellent for engaging the multifidus and abs without stressing the SI joint. As you get comfortable, you can add more exercises – clamshells, side planks, or use a resistance band – but even just these two, done daily, will help build stability. Consistency is more important than intensity; focus on quality of movement and activating the right muscles rather than doing hundreds of reps.

Heat Therapy for Stiffness: When dealing with winter-related pain, heat can be your friend. Applying a heating pad or hot water bottle to your lower back/SI area for 15 minutes can loosen tight muscles and increase blood flow. This is particularly useful before doing your stretches or exercises, as warm muscles respond better. Studies have found that heat therapy (like warm packs or heat wraps) can provide short-term pain relief for low back pain – and while evidence for ice is less convincing, some people do find a brief ice pack helps if there’s acute inflammation. Our general tip: use heat for stiff, achy pain (common in chronic SI joint dysfunction) to soothe and relax the area. Save ice for any new injury or noticeable swelling (which is less common in SI joints unless you really overdo it). Even a warm bath or a session in a sauna can be beneficial in winter – it relaxes the whole body and often eases the severity of SI joint pain for a while. Just be careful not to fall asleep on a heating pad and protect your skin (wrap heat sources in a cloth).

Support Your Posture in Daily Life: Small changes in how you sit, stand, and sleep can prevent a lot of SI joint strain. When sitting, avoid slouching – imagine a string pulling the crown of your head up. Keep your hips and knees at about 90 degrees. If your chair is too soft or deep, put a rolled towel or small cushion behind your lower back to maintain a gentle arch (this helps keep the SI joints in a neutral position). When standing from a chair, scoot to the edge and use your legs rather than bending at the waist. When lifting objects (or kids!), bend your knees and hinge at your hips, keeping your back straight – let those strong leg muscles do the work instead of your lower back. Also, be mindful of asymmetrical postures: avoid always leaning on one leg or carrying a heavy bag on one shoulder, as these imbalances can irritate one SI joint. As for sleep, if you lie on your side, put a pillow between your knees to keep your hips aligned; if on your back, a pillow under your knees can maintain a happier pelvic tilt. These adjustments reduce chronic stress on the SI region. And here’s a winter-specific tip: keep yourself warm! Dress in layers; consider an extra-long shirt or even those kidney warmers/lumbar wraps to keep your lower back cozy. Cold muscles tighten up, so staying warm can actually help you maintain better posture naturally.

By incorporating these at-home strategies, you’re reinforcing the positive changes from your treatments and actively preventing future SI joint flare-ups. It’s all about consistency and listening to your body. None of these tips are overly time-consuming – think of sprinkling them throughout your day. A minute of pelvic tilts here, a stretch there, conscious posture everywhere. Over weeks and months, these small habits become second nature and you’ll likely notice you can get through the winter with much less pain. Of course, always keep in touch with your healthcare provider about your progress, and if something isn’t helping or you’re unsure about an exercise, get guidance. With the right mix of clinic care and self-care, your SI joints can weather the winter just fine!

Conclusion

Winter might never be your favorite season, but your SI joint pain doesn’t have to follow the seasons like a cruel calendar reminder. We’ve seen that the “November slump” – those shorter days, chilly temperatures, and long sitting sessions – can indeed stir up sacroiliac joint dysfunction. It’s perfectly understandable to notice more SI joint pain in winter; after all, your body is contending with colder muscles, altered routines, and perhaps a touch of the winter blues. The encouraging news is that there’s a lot you can do to break this cycle. By staying active (even in small bursts), keeping your core and glutes strong, using heat and stretching to stay limber, and addressing the root causes of your pain, you can greatly reduce those winter flare-ups. And you don’t have to do it alone – a whole-body, tailored treatment approach can pinpoint exactly why your SI joints are crying out and fix the issue at its source.

At Unpain Clinic, we take pride in not just chasing symptoms but in solving the puzzle of why you hurt – whether it’s a hidden muscle imbalance, an old scar, or months of sedentary habits catching up to you. Our patients often say that this comprehensive approach finally gave them the relief and understanding they’d been seeking for years. If you’re tired of merely coping with pain every winter, it may be time to get a thorough evaluation and a personalized plan. Imagine going through the winter months with confidence instead of fear, knowing that a brief cold snap or a long drive won’t derail you. Our goal is for you to enjoy the season – or at least get through it – without your SI joints limiting your life.

So here’s our warm invitation: Don’t settle for the yearly cycle of “feel good in summer, flare in winter.” We’re here to help you break that cycle. With evidence-based treatments and compassionate care, we’ll work to restore stability to your SI joints and empower you with the tools to keep them healthy all year round. The fastest path to relief is understanding the cause and addressing it head-on. You’ve taken the first step by learning about it – now, if you’re ready, let’s take the next step together and get you out of pain.

 Book Your Initial Assessment Now

At Unpain Clinic, we don’t just ask “Where does it hurt?” — we uncover “Why does it hurt?”
If you’ve been frustrated by the cycle of “try everything, feel nothing,” this assessment is for you. We take a whole-body approach so you leave with clarity, not more questions.

What’s Included
• Comprehensive history & goal setting
• Orthopedic & muscle testing (head-to-toe)
• Motion analysis
• Imaging decisions (if needed)
• Pain pattern mapping
• Personalized treatment roadmap
• Benefit guidance

Important Details
• 60 minutes, assessment only
• No treatment in this visit
Who You’ll See
• A licensed Registered Physiotherapist or Chiropractor
What Happens Next
• If you’re a fit, we schedule your first treatment and start executing your plan.

Why Choose Unpain Clinic
• Whole-body assessment, not symptom-chasing
• Root-cause focus, not temporary relief
• Non-invasive where possible
• No long-term upsells — just honest, effective care
Outcome
You’ll walk out knowing:
• What’s wrong
• Why it hurts
• The fastest path to fix it

 Book Your Initial Assessment Now

Author: Uran Berisha, BSc PT, RMT, Shockwave Expert