Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid
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- čas přidán 1. 06. 2024
- Sacroiliac (SI) joint pain is a very common problem which can cause severe discomfort in daily life. As a Doctor pf Physical Therapy, and a person with the history of SI joint pain, in this video I'm sharing best practices, tips and exercises for avoiding and reducing SI joint pain.
In this video we will talk about:
✅ Understanding SI joint pain symptoms, how to identify your problem
✅ Which exercises and stretches you should avoid at all cost with SI joint pain
✅ Which exercise will give you immediate pain relief
✅ What to avoid in a gym and when doing yoga
✅ Best sitting and standing with SI joint pain
My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In the video I'll share my favourite exercise that can help you fix your chronic back pain. If you have lower back pain when you do any regular exercise, especially with squats, then I have a solution for you.
Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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#backpain #sijoint #lowerbackpain
Thanks for watching the video Sacroiliac (SI) Joint Pain Relief Exercises and Tips
Please let me know if you found this video helpful, so we know if I should keep producing more!
Where in california are you located? Or are classes only online?
Yes!
Yes about si joint
Yes, very helpful, please make more like this. Thank you!
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
OMG 😢 I do all these bad stretch’s. I’m my own worst enemy
THANK YOU!! I could not figure out why i had discomfort in my right groin, my right glute, & my right low back. Everyday i do yoga ; and almost every workout has a lunge , or figure 4 or a pidgeon pose. I has no idea that i was slowly throwing my SI joint out of whack. It makes total sense!
Thank you so much for sharing! It's great to hear that the video helped you connect the dots about your discomfort. We're glad to have been of help! 😊
Me too…. Oh my gosh it has hurt for years, where my life is so small right now, I am hoping this will help.
Same here! 3 Dr and 2 PT professionals and they want to do fusion surgery. There has to be another option
Basically every "don't" that you described here contributed to really painful SI joint pain for me in the past. Thank goodness you're on this Earth 🌍 to teach me how to move healthy! Thank you Ryan for helping me and sooooo many others ❤️
Glad to find this. Thank you so much. My issues exactly. What I was doing was making it worse. I'll try this , new to me, routine.
Same here🤣. When I watched this video, I couldn't believe how wrong I'd been getting it.
Ditto! I've been doing a lot of figure 4 stretches and dead bugs.
There is so much confusion within the Physical Therapy world. My PT prescribed the exact exercise/stretch to supposedly help the one-sided low back SI hip pain!🤨
This is good! You explain clearly what many don’t on what Not to do & what to do. I like that!! Thank you!!
If you are wondering it is true - this guy is for real! I've been struggling with low back pain for over a year. His training has given me hope and relief just after 2 weeks. I look forward to continuing so that my back pain is a thing of the past! I am so grateful for the help and a change it has brought to my life.
Thank you so much Angela... That means a lot. I am grateful to have you in the program, and proud of you for the progress that you've made! 🙏
I have had a discectomy and recently suffered debilitating back pain, only to find out that I have a reherniation in the same location. I didn’t want to jump into another surgery. I found your core balance training program and I’ve been doing it faithfully. I’ve become aware throughout the day that I am not engaging my core as I should. I have done a lot of physical therapy annd I am finally understanding my body. I also suffer SI joint pain and I feel like a lot of the exercises in the past that I have done exacerbated the problem. Thank you for your dedication!
Thanks dr Ryan, I did CBT, I honestly loved it, I know you are genuine in everything you do, if I could afford it I would do it for a whole year but I have struggled to balance it all, still active in military, constantly busy, and every time my si joint flairs back up I am back to you because it describes so many of my issues, stress seems to be one of the biggest issues, seems to tighten my psoas/hip flexors etc., then add a few of those asymmetrical things and in a few weeks I’m back to si joints in terrible pain. If I ever get back to myself, I’m gonna send you a gift, PT’s Chiro’s done it all and no one has given me hope like you.
As a PTA who has struggle for years with SIJ pain doing all the things such as this, I'm so grateful for your succinct information! Keep it up please 🙏 You know as I do the "pain management" aspects of Healthcare never try to get to the root cause of these issues for people and treat only the sx. Ty!!
Hi there,
Thank you so much for your feedback. It is an honor to be able to help people and provide content. Thank you for your very kind comment!
I’ve had a spinal fusion and now SI joint issue so I learned any type of lunge movement, even stagnant causes trouble. I don’t teach yoga anymore because of it. I get a lot of popping, esp on my right. I get back, pelvic and glute pain. The other day I sat crossed legged on my mat and I’m stiff so I don’t do it often. But it really helped my pain. I can’t do any of those pigeon poses either. No deep squats either.
My SI issue appeared after l4-5 fusion but only after a ridiculous twisting chiropractic adjustment. I do some isometric pushing out exercises to strengthen my SI. Laying down with one knee bent and pushing that knee into my hand. It helps too. Surprised how much. I used to teach yoga and Pilates and train so I know the anatomy. This is so correct!
I have been in crippling back pain for the last 5 months. Have been going to doctor, physical therapy, and chiropractor. Was told i have two bulged discs with sciatica, and arthritis in si joint. Dont know who to trust anymore, meds and physical therapy dont seem to help, and doctors and chiro dont seem to truly care. Been dealing with this off and on for close to a decade, this time is the worst possibly. This video is helpful because as explained how doing things one sided, or asymmetrically, can worsen symptoms. I did a few of the stretches and exercises you mentioned not to do last weekend, and it made the pain 100x worse the day after and its still horrible. I will be more mindful of the si joint and stability. Thanks for the knowledge and advice! And good luck to everyone else experiencing pain, the key is to figure out what helps, and what makes it worse!
Hi there!
Thank you so much for your comment.
I am so sorry that nothing is helping this far, and I truly would love to serve you. My program has helped thousands of people get out of back pain for good! I have a very high number of students in my program to address Si Joint, sciatica, and so much more. If you are ever interested, feel free to check out my Free Masterclass here: www.corebalancetraining.com/masterclass as well as emailing my team for any questions you may have at program@corebalancetraining.com.
The solution is out there, and you are not alone! There is absolutely hope for you.
This video is very helpful. It's not only a good reminder of how to keep the pelvis balanced when we sit, stand and move, it also help me diagnose where my pain is coming from. In addition, it showed me what exercises I am doing that aggravate the problem.
I'm so glad to hear that! Glad it's been so helpful for you and thank you for sharing! 😊
I'm finding your videos very helpful.
I'm an LMT and retired high jumper. I used to train 3 to 4 hours a day. I was so strong that spinal and SI joint dysfunction wasn't even on my radar. My strength also offset my flexibility. Life after high jump lead me down the path to power yoga and low impact exercise to manage all the aches and pain that flooded my body. Fast forward 20 years, now I have joint instability in my SI joint and lumbar spine. I've recognized that that I've much less strength and my glutes don't fire properly and that my illiacus is super tight. I've been embracing ways to battle the gluteal amnesia, release the illiopsoas and build strength beyond that to reintroduce those "other" exercises.
Do you contribute yoga and low inpact excercise to your instability?
I was a hardcore athlete as well over the years. I was so convinced that I was keeping myself strong and protecting myself by being so active. Now having to accept that I've caused all these painful issues is a tough pill to swallow. Learning to relax helps. Be kind to yourself.
I believe that some of this information about the SI Joint may be incorrect:
1) The SI joint has been studied under load (cannot remember modality, sorry) and the movements are tiny (~0.2mm), even in people with SIJ pain. Hence the pain doesn't come from excessive movement per se.
2) The clicking, much like clicking in other joints, is probably due to temporary formation and collapse of nitrogen bubbles locally, rather than any physical movement at the joint. (However saying that, I have often wondered about physical movement because sometimes it really feels like a big "clunk" when I lunge deeply with that ipsilateral leg forward.)
I'm not an expert however (although I am a doctor, and a SIJ pain sufferer, so am always trying to figure out what's going on with this frustrating condition).
Very helpful. My doc and PT don't explain all these issues. They just give me exercises for my hip arthritis, but one of them is the bridge so I want to learn more about doing it correctly.
M supposed to begin PT today for my SI joint pain. I just saw a spine specialist. Had xrays and a MRI that showed nothing relating to my pain. I pointed directly to my left SI joint and told this MD that it hurts. "Right There" He just agreed it was called the SI Joints. I have already been doing the bridge with a band for several wks already. The type of work I do requires alot of bending. I realize I deep squat to try to avoid bending. This is probably contributing to my pain alot. Your videos have been the most helpful yet. I've had this problem for YEARS. And have searched for answers high and low. I've passed a vid to friends to point them in your direction.
Loved it. Ive been doing those excercises you said not to and have suffered.
Thank goodness ! Somebody knows this !
So thankful to
Find you !
Omg, I have suffer SI joint pain 30 years. I will start to do this right away. I really hope I will get rid of the pain. 🙏
How’d it go?
Thank you, Doctor !
You have been the most informative video I have encountered. Thank you
Every "don't" that you have listed are movements that i have been told to do in yoga, PT, and for basically my whole experience with low back pain. Thus, you could imagine that I was a little bit angry and still in disbelief that maybe, just maybe, you could be right. But hey, I am going to try some of your suggestions and see if they work for me. Since I have lumbar stenosis, i've not really (and neither have my PT's) thought of addressing the SI directly until my acupuncturist did cupping therapy directly over the joint and relieved tension immediately. Thanks for the info mate!
Hi there,
Thank you for your comment. I completely understand your frustration. I appreciate you giving my tips a try, and I truly hope you feel relief and enjoy my suggestions. If you want to dive in deeper, here is the link to my Free Masterclass : www.corebalancetraining.com/masterclass
Thank you so much for watching! Best of luck to you.
Keep going!!! Definately!!!
Great guidance. Thanks ❤
Great video thank you!
Good stuff! Thanks so much for sharing!!!
Well explained, helpful video. Thank you!
Your voice is already helping me! So delighted to have found your channel & your exercises make so much sense. Thanks
Great in formation thanks
Thank you! Really helpful information
Great advices. Well explained.
OMG Thank you. Awesome information. This is most definitely my issue.
So good! Wow!
Thank you so much for this helpful information! It explains a lot.
very helpful .
Great explanation to help my understanding.Thank you very much.
Yes very helpful
Had it 20 years,no doc or therapeut is doing that.
Happy to do this exercises and have fun on life
Yes . Finally something that connects to my issue
Thank you so much, looking forward to doing these and returning to balance and strength😢
Very helpful
Thank you. Well done.
Thanks doc...spot on...I have suffered this for almost 5 yrs doctors could not diagnose...but your videos jave helped me self diagnose just 2 days watching your videos...God bless
You would have been better off seeing a physiotherapist. The more specific about preceding or any causative activities a sufferer can be, and possibly identifying the names of painful muscles (anatomy illustrations), the more precise and faster they can help.
Thankyou for this! The information and straight forward explanation is phenomenal! Yes please to more videos
This guy knows his stuff.
Many of the exercises people recommend for back pain make things worse way worse . Listening to experts and Doctors created problems for me. Muscle relaxers and massage would leave me crippled.
The thing that made a difference for me was the quote “it’s not stiff, it’s weak”
Finally after years of chronic pain things are getting better.
- don’t stretch a muscle unless you work it first.
-as you fix one sore area another will appear. Seems to be caused from years of imbalance in my case.
When I feel a soft tissue pain I look for the muscle , sometimes it’s not the muscle that is sore but the fascia , in that case I just work on every muscle attached to that fascia. I learned a lot about internal hip rotation and hip adductor tears - good times.
Anyway my advice is work your glutes, the psoas and hip adductors. When your knees begin to hurt ( the imbalances) you’ll want to work your calves , with both straight and bent knees. Also I learned even though I was putting my hands flat on the floor I was not stretching my hamstrings. It seems I have to bend at the waist, push my hands in front of me whilst sucking in my gut , lifting my pelvic floor. The guy said I was only stretching the tendon . Anyway that made a HUGE difference. Years of squats and not being able to get a deep stretch until I learned that a few months ago. Whew !
Oh , and the pelvic thrusts, I don’t recommend them in public but I do recommend them.
Tks
Hi there, Sean!
Thank you so much for watching this video and for your feedback. I hope you are feeling relief! Great comment, and thank you for letting us know what is working best for you.
I so agree with you. I have been working with PT and it doesn’t help, in fact, it has made it hurt more. I go no where and my life is so limited. I pray this helps. How are you finding the muscle? How did you find someone to help you?
There is a great vibration plate video, 12 years old, that also recommends the ski position, tucking under the pelvis, pulling up belly button towards the spine, clenching butt muscles. Do all that on a vibration plate. I also make lateral movements, leg shifts.
I made clear progress in a just a week. It’s not over yet, but it helped a lot.
The big advantage of that is that the patient’s weight or other issues are not of concern with that exercice, vibration, which is rare. I find exercices often do not take into account that one person may weigh double compared to another, which multiplies effort in the presence of sarcopenia.
I am happy that your condition is improving and thank you for having taken the time to share the exercice that worked for you ! It gives me hope. I’ve lost 56 kg in the past but long term excessive work (PC) 18/7 made me put on 35 kg which I am now fasting off, keto, replacing fat with muscle. Love my vibration plate…. and I wish you continued success !
I do all these stretches…. Multiple times a day! It was part of my PT program for hip pain. I am the cause of my lower back and SI pain. I also have spondy and stenosis and not one health care professional told me not to do cobra or these stretches… I made everything worse. After 4 injections Taft is talking spinal fusion from L4 - tailbone! My pain is not coming from L5, it’s all sacral. I just want to be out of pain
Hi Doc thanks for sharing your great work very interesting & helpful 👍
Dude, your awesome. Thanks!!
Wow, great info, I was told by Physical therapists to do a few stretches you mentioned. I now see why it was aggravated, thank you🤗
Cindy , i noticed this as well … Dr Ryan has told me so much more than I was taught at my physical therapist clinic.
Thank you for this video! I too am a yoga casualty, and didn't even feel it coming.
I love this info. I’ve had extreme SI joint pain for 11 months now. Steroid injections every 3 months so far and prescription NSAID. I think I’ve been stretching too much and walking. No more walking in the neighborhood. I’m down to a wheelchair for any length of steps like going shopping. Walking is the worst!
Thank you 🎩🙏🤗
Lovely video ❤
Like the way you think Champ. Honest , Helpful.
Thanks
Same pain am going through stretching makes it worse so I stopped doing any stretching and giving proper rest to my body and observed I have very less pain and it's healing day by day
Thank you very much for creating such video regarding s-i joint. May god keep you healthy and happy for your right advice and support
thank you from egypt
Thank you so much! I have been troubled by SI joint pain off and on for 40 years. Now I finally have some ways to improve and stabilise the joint rather than inflame it with incorrect stretching which is what I have been doing. Thanks for the excellent information, I now have a strategy and a plan to help me to improve this injury. (Newly subscribed).
Thank you!
Very helpful. I have been in pain for the last 2 weeks and wasn’t sure what stretching to do. Some of those I was doing was bad for me. Thank you so much. ❤
Excellent video and explanations! Thank you! I will be signing up for your program!
Thank you so much for this video, the problematic with the joints is so well explained, I did not hear this before.
Since my accident, nobody told me where is the origin of my pain and low mobility, bad posture. Now since a few weeks, I do myself some exercises. I did not get any explanation from the physiotherapist before but the pain is exactly there in the joints, which are now after a few years very stiff and painful, leading to an overall bad body posture😅. I still hope to improve.
Ohhhh my goshhhh this is EXACTLY what I have! Thank you for this video. So many questions have been answered for me
Excellent video
Your teaching is may be the best!!! ❤. But you r showing images of stretches “to do” and things “not to do” is a bit confusing. Sorry may be it was only me have that trouble. But thanks a million for your valuable advice! 🙏🏽
LOVE the skeleton demos, showing exactly where things are happening. This is great material, don't stop.
Much appreciated, Tom. I will keep going... thank you for the support and encouragement!
Gold info. Thank you. Can I do bulgarian split squat? I love that exercise..
Thanks! Im a former PT clinician and suffer from forward flexion SI recurrence pain. Too many help videos don’t emphasize symmetry and postural weight bearing functional core strength. You have great info!
Thank you for the feedback and supportive comment! As you know, forward flexion definitely can irritate the SI joints - for the exact same reason that deep squats put the posterior ligaments on full tension. Learning how to keep the spine neutral while flexing at the hips is a way to reduce the repetitive trauma from this. If you can go a couple months without exacerbating it, then you might be able to gradually build up the strength of the posterior tissues again.
Yes very logical information
You are so right
All those yoga stratch
That you mantion was put me in lot's of pain
Thank 🙏 you very much
I’ve been so confused over the years and doing all the things you say not to do and inching my way toward realizing asymmetrical posture and movement was a problem. Your pointing out the anatomy so clearly and showing the exercises that are wrong so clearly is very helpful!
I’m about a week in of serious Pain in si. I’ve been doing all these damn stretches cuz I have sciatica associated with it as well. Went to chiro been getting manipulated. I’m gonna do these today instead.
New injury. I know now totally understand how this happened to me. Thank you
Yes very. Just what I need. Good explanation it described me . I stretch feel ok then bang back goes and can’t understand it but you have helped me
Very helpful. The instructors at the fitness studio where i go do all the wrong stretches for the si joint! I did the bridge exercise this a.m. and my back feels good! Thank you
Been waiting for a diagnosis and PT referral for far too long- and doing all the wrong stretches in the meantime. I feel like this is the answer, starting today!
I'm a neuropsychologist and athlete (cyclist plus weights) that have been doing everything that you explained not to do…and mostly those stretches have been recommended by my back doctors. What you explained makes so much sense from a bio-mechanical point that I am going into your program right now! I was in near-perfect shape almost two years ago when I injured my Iliolumbar ligament during a bad very heavy 435-plus pounds deadlift (my fault not the deal lift fault). I have been in crónico pain since 😢. I have read and tried everything and nothing seems to work. For years I talked about the neuropsychology of chronic pain, but being a patient now I can see how it can really mess with our mental health. Thanks for your videos!
Hi Angel, thank you for sharing your experience! We're glad to have you join our program. We absolutely understand that chronic pain can be mentally challenging, and we're here to support you on your journey to relief and recovery. You're not alone! 😊
Thanks a lot for this video
Do you offer consults? Im interested in a coaching program designed around my individual needs. The fact that you yourself had SI joint pain makes it all the bettet to learn from and confide in someone who understands it. What you say here makes sense but i need more personalizef coaching.
Very helpful! The symptoms you describe are exactly like the ones I have experienced over the years, becoming intense recently. I have had various treatments but nothing has worked and I suspect no one has come up with a diagnosis. I will take these recommendations and hopefully find relief. Thank you!
Thank you so much. I have been in so much pain for so long and searching CZcams videos for an answer. I wasn't even sure which joint was causing this pain, let alone why. Twenty years ago, I had intense sciatica and had surgery on L4 and L5, so I knew this wasn't sciatica. I don't feel that popping was the right way to go, so held up and kept searching. I have severe rheumatoid arthritis so I have a lot of joint issues since I was dx'd before biologics. I can't do most of what you describe here but can certainly not do all those things that cause problems and pain. I can also start getting my whole body in better alignment. I just subscribed and just wanted to say thanks!
Since my left psoas always causes problems and my left sciatica, I have been doing all the exercises that you declare to be wrong here for weeks. And I can confirm it. Because now I've also had severe pain in my sacroiliac joint and inflammation for some time. Thank you for this video!
Hi Mike, glad to hear the video has been helpful! That's good body awareness. It's an important skill to know how to listen to your body and understand what is working and what is causing more discomfort. Thank you for watching!
Thank you for the video! Car accident, low back strain into popping on center left, into hip pain & then loss of leg strength and coordination & low back pain/ stiffness. Inability to walk for a couple of days was scary! PT soon.
Thaaaank you! I‘ve been adviced to do yoga, but I noticed that it was not helping me at all, now it makes sense, I was doing many exercises that you mentioned it shouldn’t been done
Thank you so much! That was very helpful
Glad it was helpful! Thanks for watching!
Thank you Sỉr ♥️
Very informative video
Thank you intro was slow but it delivered complete info. I have has SI for two decades.
I have been watching video after video regarding the pain I was having. I can stop looking now as you explained exactly where and what I was feeling in my lower back. I also realize that I was doing the wrong stretching routine. Thank you.
Thank you! This is exactly what I needed.
Thank you for watching, Alice! I am so glad you are here.
those are all stretches that should open hips and overall stretching the legs.what are the alternatives?
Great job on your videos!! I have hypermobility syndrome and SI joint pain and grade 3 hip arthritis on one side. Im pretty experienced when it comes to working out and exercises and wanted to know if you thought B stance RDLs are bad for me.
Yours is one of the best videos I have seen as I search for home therapy to relieve SI pain in my SI joint, hamstrings and knees. You teach what NOT to do (habits I have had for a long time) that I will practice every day until it becomes natural. I learned the best positions to strengthen my SI joint and core while not doing positions and stretches that will do harm. I will follow you. Thanks!
I am constantly struggling with whether to stretch more or just leave it be.
This information helped me.
I have to learn the bridge exercises!!
Hi David,
Thank you so much for your comment.
My program teaches you the most effective way to do the bridge as well as plenty of other moves that we perform over a 3 month course in healing back pain for good.
Check out the 7 Day Free Trial here:
www.corebalancetraining.com/offers/2fR8V4Ev/checkout
Thanks for this video! I've seen so many videos that tell the viewers to do a lot of the exercises shown here...No wonder my SI pain isn't getting much better....
Clear, succinct explanations. Very helpful. Thanks.
Glad to hear that it was helpful! Thank you for being here!
Awesome information !!! Thank you
Thank you so much for watching this video!
Very helpful thank you so much 🙏🏾♥️
Hi there,
Thank you so much for watching this video!
Thanks good advice. Helps me a lot.
Thank you so much for watching!
This video was very informative. Thank you. I subscribed and want to know more. ❤
Hi Melissa, I'm so happy to hear that you found the video informative! Thank you for subscribing, and a warm welcome to our community! Feel free to explore our channel, as Dr. Ryan shares a wealth of knowledge pertaining to the SI joint. 💙
Thank you, very helpful.
You're very welcome. Glad to hear that it was helpful!