How to Use an SI Belt Correctly to Treat Sacroiliac Joint Pain

If you are dealing with sacroiliac (SI) joint pain, you know finding an effective treatment can be difficult. But that’s where the SI belt comes in! I understand the  nagging discomfort, the clicking and popping, the way the pain messes with your everyday movements. I have been there, and I know how hard it is to find something that actually works.

For me, one of the most effective tools during my recovery was an SI belt. But here is the thing. Simply strapping on a belt isn’t enough. If you don’t use it correctly, you are not going to get the results you want.

Let’s break down how to choose the right SI belt, how to wear it properly, and how to use it in a way that actually supports healing so you can get back to moving without pain.

What Does an SI Belt Actually Do?

First things first. Let’s clear up a common misconception. An SI belt does not restore pelvic balance or "level out" your pelvis.

Its only job is to compress and stabilize the SI joint. That compression helps reduce excessive movement, which can make a huge difference for pain relief—especially if your SI joint feels unstable or shifts out of place when you move.

Think of it like bracing an injured joint. It limits unnecessary motion, allowing the ligaments around the SI joint to heal without constantly being stressed.

Why Use an SI Belt?

Your SI joint is a key player in transmitting weight and force between your spine and pelvis. If it becomes too loose or unstable, whether from an injury, pregnancy, or repetitive stress, you can start to feel pain with simple movements like walking, standing, or even just rolling over in bed.

An SI belt supports the joint externally, taking some of the load off and making movement less painful. But again, it is a tool, not a fix-all. You still need to combine it with good movement habits and proper strengthening exercises to get long-term relief.

Choosing the Right SI Belt

Not all SI belts are the same, and trust me, I have tested more than a few. Here is what I found.

• Narrow, skin-contact belts work best for daily wear. They stay in place, provide strong compression, and allow your skin to breathe.
• Bulkier, more breathable belts can feel more comfortable at first, but they tend to slide around, making them less effective.

One more thing. Don’t wear the belt all day long. Overuse can lead to skin irritation and muscle dependency. The goal is to use it strategically, not rely on it forever.

Before You Put on the SI Belt, Do This First

This is crucial. Before putting on the belt, you need to make sure your SI joints are properly aligned. Otherwise, you are just locking in a bad position.

Here is how to do it:

• Option 1: The Knee Squeeze Method
  Sit or lie down and squeeze a small ball or pillow between your knees. This activates the muscles that help realign your SI joint. If you hear a pop, that is your joints shifting back into place.
  
• Option 2: The Glute Squeeze Method (My Favorite)
  Lie on your back or stand up tall, then squeeze your glutes as hard as you can for a few seconds. This naturally pulls the SI joint into a better position before you lock it in with the belt.
  
  

Once your joints feel set, then it is time to put on the SI belt.

How to Wear the SI Belt Correctly

Most people don’t position their SI belt properly, which means they are not getting the full benefit. Here is the right way to do it.

Back View

• Position the belt just above the Posterior Superior Iliac Spine, or PSIS (those two bony spots on your lower back). This is where ligament instability usually happens. 

Front View

• The bottom edge of the belt should line up just below the Anterior Superior Iliac Spine, or   ASIS (the front hip bones).
• If you have anterior pelvic tilt, you may need to position the belt slightly higher for better compression.

Clothing Considerations

• You can wear it over or under clothing. Under clothing makes it more discreet, but it can get hot and irritating if worn for too long.

How to Use an SI Belt Without Becoming Dependent on It

Wearing an SI belt the right way is about more than just strapping it on. You need a phased approach to make sure you are using it to support healing, not just masking the pain.

Phase 1: Initial Wear

• Wear the belt as much as possible in the beginning, especially during activities that trigger pain.
• When sitting, make sure you are evenly balanced on both sit bones to avoid extra pressure on one side.

Phase 2: Active Use

• Wear the belt only during movement-heavy tasks like walking, chores, or light exercise.
• Take it off when sitting symmetrically or resting to prevent muscle over-reliance.

Phase 3: Exercise Integration

• Use the belt during stability-focused exercises like glute bridges or modified squats.
• Slowly reduce how often you wear it as your core strength improves.

When to Take Off the SI Belt

Knowing when to take the belt off is just as important as knowing when to wear it.

• When Sitting Symmetrically: If you are sitting evenly on both sit bones, you don’t need the belt. This allows your muscles to work naturally without external support.
• When Sleeping: If you sleep in a good, supportive position, the belt is not necessary.
• As You Improve: Over time, you want to rely on it less and less. Gradually start removing it for low-impact activities to help your body build stability on its own.

Final Thoughts: Your Path to SI Joint Stability

Using an SI belt effectively is not just about wearing it. It is about knowing when, how, and why to use it.

Key Takeaways:

• Use the SI belt as a temporary tool while working on strength and stability.
• Align your joints before putting the belt on to get the best results.
• Position the belt correctly - just below the ASIS for optimal support.
• Take breaks from the belt to allow natural muscle engagement.
• Prioritize strengthening exercises to restore long-term stability.

SI joint pain does not have to control your life. With the right tools and approach, you can regain stability and move freely again.

Have you used an SI belt before? What was your experience like? Drop a comment below—I’d love to hear your thoughts.

Looking for a Long-Term Solution?

If you are ready to fix SI joint pain at the root, check out Core Balance Training and start your free 7-day trial today. Let’s get you moving pain-free.