Do not try to “pop” your SI joint yourself
Avoid forceful twisting, cracking, or manipulation
Lie on your back with knees bent and feet flat
Gently rock your knees side to side within a comfortable range
Bring one knee toward your chest at a time, gently
Try a gentle figure-four stretch if it does not cause pain
Use a warm compress for 15 to 20 minutes
Walk lightly if movement feels better than rest
Stop immediately if pain increases
Seek help from a licensed physical therapist, chiropractor, or medical professional
Get urgent care if you have severe pain, numbness, weakness, fever, or trouble controlling your bladder or bowels