If you’ve ever felt a sharp ache in your lower back that radiates to your hips, buttocks or even thighs, it might not just be your spine talking. It could be your SI joint.
What is the SI joint and why does It hurt?
The Sacroiliac (SI) joint is the connection between your spine and pelvis. It acts as a key shock absorber every time you sit, stand, walk — or drive. Pain here often stems from misalignment, repetitive strain or prolonged sitting, which creates stiffness or inflammation that radiates through your lower back, glutes or legs.
Driving long distances, especially with a manual transmission, puts repeated pressure on the hips and low back. Constant clutching with the left leg, shifting and uneven weight distribution in the driver’s seat can all contribute to poor SI joint function.
Real talk: Off the road because of SI joint pain
Recently I worked with a driver who had been off the road for over two weeks due to SI joint pain and misalignment. His pain was severe enough to keep him out of the cab. That’s not just frustrating, it’s costly! But by practicing a targeted mobility and strengthening protocol, he’s now on the road to recovery — pain-free and stronger than ever.
This is why you can’t wait until the pain takes over. Add these simple yoga-based movements into your daily routine to stay ahead of the curve — and stay in your rig.
Yoga-based mobility flow for SI joint and lower back relief
You don’t need a mat or fancy equipment to do any of these moves — just a few minutes a day and your commitment.
Cat-Cow (Spine + SI Mobilization)
Purpose: Improves spinal flexibility and gently mobilizes the SI joint.
How to do it:
- Get on all fours (or use your bunk/seat for support).
- Inhale: Drop your belly; at the same time, lift your chest and tailbone (Fig. 1).
- Exhale: Round your spine and tuck your chin and tailbone (Fig 2).
- Repeat 5 rounds slowly.
Child’s Pose to Thread the Needle
Purpose: Opens hips, stretches spine, and relieves SI tension.
How to do it:
- Kneel with knees wide: sink back into Child’s Pose (Fig. 3).
- Thread your right arm under your left, lowering your shoulder and cheek to the floor.
- Hold for a few breaths; then switch sides.
- Repeat 3x per side.
Figure 4 Stretch
Purpose: Releases deep glute muscles and the piriformis, reducing SI joint tension.
How to do it:
- Lie on your back or sit in your cab.
- Cross right ankle over left thigh, like a figure 4.
- Pull your left thigh toward you or gently lean forward if seated (Fig. 4).
- Hold 30 seconds; switch sides.
Standing Lunge with Side Bend
Purpose: Opens tight hip flexors and side body — common culprits of SI discomfort.
How to do it:
- Step one leg back into a lunge.
- Reach your back-leg arm overhead and press your hips away from the wall/truck (Fig. 5).
- Reach your top arm to the opposite side.
- Hold 30 seconds each side.
Bridge Pose Hold (with mini ball or towel)
Purpose: Strengthens glutes and stabilizes pelvic alignment.
How to do it:
- Lie on your back, knees bent.
- Place a towel or block between your knees.
- Squeeze gently and lift your hips (Fig. 6).
- Hold 10 seconds and then lower. Repeat 3 times.
Just 10 Minutes a Day Can Keep You in the Cab
Your back pain doesn’t need to cost you another mile—or another paycheck. A small daily routine helps you build resilience, strength, and flexibility, especially in the muscles that protect your SI joint.
You don’t need to twist like a pretzel to feel better — just a few focused moves done consistently. That’s the 15-Minute Wellness Method.
Hope Zvara is a regular contributor to The Trucker, providing tips for healthy living on the road as well as tips to control stress. She is also the CEO of Mother Trucker Yoga and Road Relief Wellness. She has been featured in Forbes and Yahoo News, and is a regular guest on SiriusXM Radio. Her practical strategies show drivers how they can go from unhealthy and out of options to feeling good again.
