Useful tricks for SI joint grumpiness:

These are to be done VERY VERY GENTLY!!! Like rocking a sleeping baby! GENTLY. BARELY. ALMOST IMPERCEPTIBLY.

I mean it!

These tricks are to calm down the spasming muscles. They take a while. As the muscles in your pelvis/low back calm down the locked-down bones can shift around again. Movement can be easier, but you should still be taking it carefully (no bending down for stuff on the floor, squat instead) because all those critters are still gonna be sensitive. Those sensitive muscles will still be tender and sore for a few hours, too.

When my patients have had an "episode" of SI related pain, I tell them to do these tricks at least twice a day (morning and night) for a couple weeks. Helps to break the spasm/pain/spasm cycle. You can also do them any time your back feels grumpy.

Trick #1 Pelvic Shotgun

(called "shotgun" because it hits many targets <muscles>)

*Lie on your back on the bed or the floor, with your knees bent and feet on the floor/bed.
*Completely relax your back. Just lie there for about a minute.
*Put a pillow between your knees.
*Gently, barely, imperceptibly squeeze the pillow for 10 seconds.
*Let off the sqeeze for 10 seconds.
*Do this for 2 or 3 minutes.

Trick #2 Foot Push MET (muscle energy technique)

*Lie on your back, knees bent and feet on the bed/floor.
*Completely relax your back. Just lie there for about a minute.
*Straighten one leg and let it rest on the floor. Keep the other bent.
*Gently barely "push" through the bent leg, like you were going to slide your foot down the bed. (but don't move the foot. don't push hard enough it actually moves) Hold the imaginary push for 10 seconds.
*Let off the push for 10 seconds.
*Repeat 3 times in a row on the left.
*Repeat 3 times in a row on the right.
*Do this for 2 or 3 minutes

Use these as needed. I like the shotgun, it works well for me. But I have to do it for a good 5 minutes. Sometimes the shotgun doesn't fix me, and I use the foot push afterwards.

These should feel as boring as h*ll. They ARE boring! You are boring your muscles into a state of calmness.