Sacroiliac Joint Pain? Try 3 Corrective Exercises
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- čas přidán 19. 06. 2024
- Do you have low back pain, below the waistline, on the backside of your pelvis? If so, you might be suffering from sacroiliac joint pain. SI joint pain accounts for an estimated 20% of "lower back pain," and the SI joint is very different than your lumbar in terms of function and dysfunction - and treatment protocol is also very different.
VIDEO CONTENTS
00:00 Sacroiliac Joint Pain
00:39 Lumbar Pain vs. SI Joint Pain
01:13 Anatomy of the SI Joint
03:10 Common Causes of SI Joint Injury
05:07 Joint Laxity
06:39 Glute Max and Piriformis
08:00 Sit / Stand / Thrust
10:10 Clamshells
11:02 Banded Squat Walks
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your sacrum is the bony plate on the back of your pelvis. It’s comprised of five fused vertebrae and the SI Joint is where your sacrum, that bony plate meets the elephant ears of your ilium. The key thing to remember about this joint is that it’s mostly rigid.
It has maybe 3-5 degrees of rotation or movement, so I like to think about it like a closed door.
Injury to the joint can result in inflamed and damaged ligaments, muscles, or bony structures. In the majority of cases, the biggest problem is instability, not stiffness, so healing often revolves around careful stabilization of this region.
COMMON PROBLEMS
1) Pregnancy, relaxin hormone plus pelvic stress
2) Unilateral trauma
3) Lateral rotation + flexion in the hip with force
WHEN MIGHT YOU FEEL PAIN?
*Walking up or down stairs
*Sitting with your leg up (one or both sides)
*Cradle the Baby Pose
*Warrior Poses
BEST PRACTICES
I’m going to assume that you’re in pain right now, so all my recommendations will be deliberately VERY conservative and gentle.
TIPS DURING HEALING
*Minimize shear forces
*No yoga lunges
*No aggressive cycling
*No hardcore running
3 POSES WE'LL LEARN
1) Sit, Stand, Thrust
2) Clam Shells
3) Banded Squat Walk
WANT MORE?
* Check out this article: www.yogabody.com/ease-sacroil...
* 21-Day Happy Back Challenge www.yogabody.com/happy-back
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Have a question? Please post down below.
#SacroiliacJoint #SIJointPain #BackPain
Since i started doing 2 of these exercises, the pain i felt during night time while in bed has diminished considerably. Thank you very much for posting your video. I have seen 6 SIX therapist since last year. None of them helped, or at least tried to
investigate more in order to help someone. The most expensive phisio i payed was the WORST one of them.
Hope i am not the only one here having relief from chronic pain.
Hope it helps, fmach12!
Holy shit, if only my doctor, physical therapist or pretty much anyone at my VA hospital had any of the knowledge this man has.
Hope it helps, Jared!
Easily the most understandable and helpful explanation of the SI joint. The orthopedist, physical therapist, and chiropractor I've seen don't come close to being this helpful in ensuring my understanding of the SI joint. Thank you for this education!
Thanks Jackson!
I'm 50. These 3 exercises gave me immediate relief after just one session. Thanks heaps.
Glad these exercises helped your back pain!
- YOGABODY Team
Such a carefully crafted video with precise and clear use of language. Head and shoulders above competing videos. Particularly like your caveats, care, and health warnings
I have SI joint pain after I gave birth. Needless to say, I’ve been to physical therapy, and while I’ve done some of these exercises, this video explanation helped me understand what the goal is with muscle strengthening. I injured myself in the physical therapy place and I never went back. Now I am currently at a chiropractor fixing a tilted pelvis as well. Hoping for full healing in Jesus’ name. I am hopeful after watching this video.
Any help from chiropractor sister
I also have had lots of hip pain and learned it’s my SI joint. The chiropractor made my pain worse. Finally went to PT and she gave me many exercises to do. Basically gluten activation exercises and told me to build up my core and hamstrings as well as stretch my piriformis muscle by lying on the ground or seated.
Thank you! The first exercise has really helped to reduce pain. I'm very grateful 😊
Thank you. I have major SI Joint issues from a fall in May. Your videos help so much
Finally I understand what's going on since my low back fusion and that's important to me. Thank you
Thank you, Lucas! This video is so helpful. I haven't been able to get strengthening advice from my chiropractor so switching to a physio next week. Doing these exercises in the meantime and feeling much more optimistic about recovering from SI joint pain. Thanks again! 😃
This is perfect and exactly what I was looking for! Very thorough and easy to understand explanation!
Glad to hear it's helpful, Kristy!
Thank you Lucas. Loving these detailed videos. Showing each muscles, explaining how they work & how to strengthen them is so helpful. Hope you do the whole body, each muscle per video will be awesome. I save each video because they are so informative.
More to come!
Just diagnosed w SI joint pain. This video is so educational & helpful! I now feel hopeful and empowered after years of living with what I thought was muscular "back pain." Thanks Lucas!
did it help?
Thanks for sharing! I’m experiencing this pain. I thought I was sitting too much. I’m now a sub.
As usual, superb teaching. Thank you Lucas
Thank you, Kerry!
You've explained it so nicely. Thanks!
Love this, thank you Lucas! I was in a bad car accident 20+ years ago, and have dealt with SI challenge since. I've worked with many physiotherapists and a fabulous chiropractor, but have never received such a thorough, simple explanation about the function of the SI, as you've offered here. I'm excited to incorporate these exercises, and the knowledge of the need to strengthen the glute max and piriformis muscles, into my program. Thank you!
Thanks Erin!
Similar experience here. I will start doing this in hope it strengthens those muscles to improve my back issues. Thank you!
Was just thinking the same thing!
@@YOGABODY.Official Q
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Great onscreen presence and information!
Your explanations are great....
great video, very nicely explained
Very informativa and helpful... Thanks! You are an excellent educator, clear, concise, and easy to understand and follow.
Thanks Mary!
Thank you very much for this video.
I know there are tons of SI Joint relief on CZcams. I searched on your channel for SI Joint on your channel an glad to find it. found this helpful and the best
Thanks Rafat!
Great explanation of this problem. I love the easy explanation and I feel that I understand it better. Thank you.
I am a fan. Your videos are an awesome help to me. Please continue.
I have to thank you so much you have saved me. I have tried all sorts of exercises to no avail until I tried yours. I woke with no stiff back and less pain in my bottom. Am going to do your exercises all the time, I hope I become pain free. Thank you once again. God bless.
Happy to hear, Rosemary! Keep going!
Super helpful. Thank you 🙏🏻
I am so happy to have found you!🙌
informative, easy to understand, straight forward exercises, an awesome youtube video.
Thanks Mark!
Absolutely brilliant thankyou
I will recommend it. Very helpful information thank you
Very helpful 👍 Exercise
Thanks Lucas.
you have nailed it better than any physiotherapist, chiroprator or fitnes trainer.
Thanks Gassim!
Nicely done!
Thanks for sharing
Thank you! You have an excellent pronunciation and speech skills! I understood all of your recommendations even with my level of English.
Thanks, Alexander!
Chiropractor fixed it but I was supposed to move gently for a month which I couldn't do so he gave me a Serola SI Belt which I used for 2+ months. Mostly when moving around and hiking. It's all better now. It did give immediate relief when I put it on but I realized I had to use it nearly constantly. I even wore it during sleeping.
your door anology and explanation was super helpful. I've dealt with SI joint pain for several years and it certainly did become much worse and more frequent after my 2 pregnancies that ended up in C-sections. I also find my body guards too quickly now and pain engages to "protect" me even at minor movements. I have to be very careful with any glute and squat work
Going to give this a try.
this explanation is great!!!
Thank you for this video. I will try these exercises, and let you know how they work out for me.
Keep going, David!
Thank you so much. Explained exceptionally well. Can't wait to try these exercises
Let us know how you go!
- YOGABODY Team
i just wanna say THANK YOU FOR ALL YOUR VIDEOS. I´m feldenkrais, osteopath and yoga teacher .
Thanks Don!
Brilliant. Thank you so very much.
Thanks Jeff!
Thank you so very much for this detailed presentation. It's extremey help for me.
Thanks Shiangjeou - glad it's helpful!
Great advice and tips Lucas! My SI Joint got out of whack from years of Ashtanaga leg behind the head practice- obvisouly poorly executed...Thank you💜
HI Jade - yeah foot behind the head poses are perhaps the most high risk for SI Joint problems. I'm not sure the risk/reward is worth it.
This was great and very helpful
Thanks, Susan!
Thank you!!
Excellent!
I am so glad to know that you are so intelligent on the SI and that stretching is really not good for this issue! I love yoga but my doc said that I need to stop yoga and do Pilates but I love yoga! Thank you!
Mine has been messed up since giving birth. It was a traumatic birth; my baby had shoulder dystocia and they had to be suctioned out. It felt so weird after and still gets painful or what I call “rickety,” so this has been very helpful information. I was not told any information of what to expect from that type of birthing experience, the doctor was horrible and negligent.
Thank you
Lucas, I can't thank you enough. I have been suffering from L5 S2 bulge issues for a long time and in turn the sacroiliac pain that refused to go away. The first time it happened was about 10 years ago, when I couldn't move for 2 days then again just 3 years ago while hayfever episode and excessive sneezing. My lower back got locked and I was in pain for days. It happened again last year while I was working all day in the garden. Afterwards MRI confirmed it was disc bulge in L5 S1 and S2. Anyway to cut the long story short I was always in pain since then. I came across your video and it all seemed exactly what I was experiencing. I started doing these exercises and within 2 days my pain was completely gone. Now I feel as if I never have any issue with back ever. I am still doing these exercises everyday and plan to continue for a while. Thanks again and keep up the good work.
So happy to hear, Hari! Keep going...
Great, I have actually same issue and I have started last night
Helpful. Thank You!
Thanks Barb!
Thanks
This is one of the best vids! and I have watched a ton since I got diagnosed on Fri. I have been doing a lot of this, and am quite strong now, but I've also been doing yoga and my first PT gave me many stretch exercises too which I have been doing every day for 15 weeks at least- whoops. I'm going to ditch the yoga- see if that helps.
Just started experiencing debilitating lower back pain last month. Went to my chiropractor & he said it was due to a twisted sacrum. Found&tried a bunch of stretching videos that did not help. The sit/stand/thrust exercise helped my back muscles release & improved my condition the very next day. It also helped my back feel relieved for days afterward. Thought I was on the mend & was good to go without these moves. Woke up today feeling stiff again, and the sit/stand/thrust exercise gave me immediate relief. Just gained a lifelong believer in this practice!!
Be careful with chiropractors. There are some amazing ones out there but about 95% of the time they will tell you you're misaligned, one leg longer than the other, etc. This scares us into thinking we're broken. Give yourself 6-8 weeks, do some very gentle strength, stretch and balance practices daily. Odds are you'll improve and even completely resolve.
Awesome 👏 thank you 🙏
Thanks Nazy!
Download the FREE PDF here: www.yogabody.com/sacroiliac-joint-pain-youtube/
Hope you find this video helpful! If you have questions, please post them down below. - Lucas
Also, I forgot to mention that all these problems are due to a fall from a second floor while on duty fighting one of those crazy and uncontrollable 🔥. Thanks again for all your educational videos and classes.
Yes!! I had a light bulb moment!! That part hurts sooooo much. And I do pigeon pose to stretch. I am thinking that’s counter to what I should do! I’m tuned in and looking for more yoga instruction from you!!!!!
Sir which dr can i consult like ortho or neuro or rheumatology plz rep me sir
You mentioned that stretches should not be done. Are those fine once the SI joint has healed? If the tweak was caused by a iliopsoas tightness imbalance in the first place, shouldn't this imply that the iliopsoas needs to be stretched?
Sir I am ur fan,it's very helpful for me,thank u,god bless u
Great Explanation and visualisation of an issue I have been dealing with the past 30 years after falling off a horse and then during pregnancy...
the exercises resemble what I was instructed to do but your explanation makes so much more sense - so fundamental to increase body awareness during the exercise!!
🌟🌟🌟🌟🌟
Glad to know it's helpful, Anne!
pensa che stavo proprio per segnalarti questo video ma immaginavo lo avessi già visto :)
Love you so much dear, very useful video
Thanks, Swapna!
Thanks a lot dear
Thank you, Swapna!
Thank you so much for this. I have been suffering nearly 9 episodes of acute strains over my right sacroiliac joints in two months. It got me locked over 20 mins every week mostly after doing some stretching on the mat recommended by physiotherapist. I have just stop some exercise of twisting joins. The x-ray finds lipping of right sacroiliac joins and deterioration of right hip joint. I would like to try no stretching before stabilising the joints.
This is me Lucas. I was diagnosed with Bilateral Sacroiliac Arthritis. Just lately being getting Sciatica in left leg. Good video.
Hope this video helps, Jayne. Keep going!
2/7/23 Thanks 🙏🏾. I like sit stand and thrust sequence 😸😀🙏🏾
Thanks!
Thanks for your support, Steve! Really appreciate it...
So excited to see this video. I've had SI Joint issues for the last several years (from I don't know what) My chiropractor calls it a sloppy SI Joint. The bigger problem is that its begun to affect the inside of my hip joint so my yoga seat (crosslegged) is uncomfortable, and doesn't open or relax easily. Pigeon pose requires a block under my butt now, tree pose is unattainable. My PT believes its the Psoas. I just don't know. any thoughts?
Hello Elicia - work around the pain and modify as needed. Keep going!
Love video, love it more when you do it with a timer so we can do it with you. 😊
Hi Lucas,
Thanks for sharing. I was a firefighter for 25 years and as you probably know I used to carry over 125 extra pounds including a tank that would landed on my lower back and the SI joint. I ended up with L5, S1 disc degeneration on both, my L5 moved forward and down and is pinching my disc and my sciatic nerve causing pain in SI radiating down my leg as you explained in the video. What other exercises would recommend to get rid of the pain. Blessings
Deblin
Happy to hear it was helpful, Deblin. Keep going...
👍👍👍 Thanks !!!
Your this exercise my back pain 60% good
Thanks for great explanation and strengthening.. my glutes are feeling mich stronger buy still.yet to find cause and aggravation
That you for the anatomy lesson is was very helpful. Please use exercises that do not need gadgets that you have to go out and buy. I am watching your video from another country and sometimes buying these extra things are unnecessary.
I really like your presentation and detailed explanations in your videos. This makes it so easy to follow along. Would these exercises not be at all effective without using the fitness band? Thanks.
Better with some resistance!
Great video - please could you clarify if it is still ok to do the hip opening exercises as well as these. Thanks
Can do, yes, Sarah!
Gotta watch this tomorrow. Need to do my science of Stretching and then get my daily Rest. Until tomorrow Lucas. Im listening to your SOS daily Videos every evening
Thanks so much for the support! This is extra motivation for us to do more videos in the hopes that we can help people in one way or another.
- YB Team
I had chronic SIJ pain for over a decade. Gradually got worse. Went from physio to physio to chiro then eventually a neurosurgeon. Was having referred pain in to the legs and tight around the hips. Basically my SIJ ligaments were so injured they could not keep the joint stable and as a result I could not activate my pelvic floor and had weak glute medius on the left side. Basically I had PRP injections to heal the ligaments and make them tort again. Then had to get my pelvic floor to work. Due to year of being in this bad muscle pattern I have to keep my glute work up. Often misdiagnosed as many therapists are not thinking about the ligaments and doesn’t show up in MRI scans. Gold standard imaging is an ultrasound. Though I only thought it was my left side was the issue, my ligaments on the right side were injured too/ degenerated. Had PRP injections on both sacroiliac ligaments. If yo ur physio exercises are not working then as about the ligament laxity, ask for an ultra sound and PRP therapy.
Sorry to hear of your struggles, Patrick. Hope you're on the mend now...
Hi Lucas .. great video .. and thank you for putting up your exercises for free for anyone to access.. some of your videos have a PDF attached, is there one available for these exercises. This is the first practical set of exercises I've been shown even after seeing Physio and Chiros.. I have an issue with a facet joint which has arthritis so I'm very hopeful strengthening the area ill help ;)
Glad it's helpful! re: PDF yes check description.
@@YOGABODY.Official there's no PDF ;)
Thank you so much for the video
How about a Romanian DL with Bands concentering on the squeeze with the stiffening and engaging the core on the way up work as a good exercise?
Hello, are these exercises included in the 21-day hip opening?
Super god bless
Ahli Yoga juga mempelajari anatomi dan bisa menjelaskan nya dengan baik..dan dengan latihan nya yang sangat membantu.terima kasih
Thank you! I had injection into my Sacroiliac joint 2 weeks ago, it helped with the pain, but it now feels like its wearing off as my groin is starting to hurt again. My next stop is fusion surgery 😢 Im going to try these exercises first see if it will help...
many people suffer the pain but few make the effort to help themselves.😢
True... thanks for watching Judith.
Hi Lucas, do you have recommendations for a strengthening routine after these have become easier? I know I can load these more, just looking for recommendations beyond that, thanks!
Hi Michael - take it slowly, but holding a weight plate or kettlebell to your chest can be a next progression
Really informative. Will these work if you've been told you've got actual changes to the SI bones? I have a lot of lower back pain from this and a bulging disc. I had bad SPD throughout all my pregnancies including twins, and had natural births where they didnt position me differently like they should have. I've arthritis in various areas and other conditions. X
Hello Dawn - I would follow your doctor's recommendations for sure. Traumatic birth can affect the joint for sure. Most (though not all) changes can be reversed or managed.
What could it mean if the glutes/piriformis feel overly tight after doing the banded clam shells? Thank you for the informative insight.
Hello Gina - just back off a little, sometimes your body will react with tightness from new poses. Keep going!
I was thrown on speed bump in that area and tailbone by x moved my lower tailbone forward
I found recently that my problem was the SI Joint when I got relief with a SI Joint belt. Do you recommend wearing it while I get stronger with the exercises? BTW thanks for explaining the causes. I did have a L5-S1 fusion done almost 10 years ago, but the latest 5 years I have been in pain. I could tell that this time the pain was different, under the belt and to one side. I always assumed it was because I just had a bad back, stenosis or the wrong hip tilt. I was concentrating on stretches that gave me temporary relief. I will start with these exercises. Thank you!
Thank you so much for a very informative video. Just wondering should you do your hip flexor stretch video in conjunction with this one for an SI joint dysfunction?
Can do!
Thank you so much for the video. Do you think it could happen due to scoliosis?
Hello Mona- yes, certainly possible that scoliosis could lead to a movement pattern that creates an SI Joint issue.
@@YOGABODY.Official thank you! It all makes sense now.
Very helpful. Gave me lots of gas but I think that’s a good thing with my issues lol. Thanks Lucas!
Thanks Steve!
Thanks I’m always straining my pelvis and hurts like hell for few days
Hope this helps, Steve.
I have osteoarthritis in both S.I joints and suffer a lot of stiffness and pain, it locks up and makes it very difficult to move and bend.
Lately I've been doing a lot of glute exercises to help strengthen the S.I joints and they help loosen the joints throughout the day, but once I lie down it locks up again
Wishing you a speed recovery...
@@YOGABODY.Official thank you ☺️
Hi Lucas, can you do each of the 3 exercises in a set of 10/5 then go back to repeat the 1st, 2nd and 3rd exercise so its sort if a mix.
?
Hello David - sounds a good plan.
... always work with a trusted healthcare provider... there was the time when the trusted healthcare provider didn't want to work with me, by investigating issues I raised repeatedly. Doing my google research (yeah yeah) I got wiser and demanded investigation, giving potential diagnosis and showing disappointment they didn't show interest in helping the patient. THEN they sent me for tests which were found positive and THEN I could get the treatment for my inflamed SI joints.
Can be challenging, that's very true....
I guess that explains my pain. I am 63 and a long-time Alpine skier (started at age 4). I took up telemark skiing 34 years ago. Telemark technique is like doing lunges on skis while skiing downhill. As I navigate down a mogul field, I jump from one ski to the other around the mogul while doing a lunge. That puts force on each side of the body separately. Aside from having some osteoarthritis in knees and hip joints, after the ski season, I am in a lot of pain. I will definitely try the exercises!
Telemark skiing is an amazing workout, but a strong one too. Hope you can keep skiing pain free...
@@YOGABODY.Official Thanks so much for your reply! Luckily the season is over so I have time to recover, but might need to have knee(s) and hip(s) replacement sometime, as I have worn the cartilage off! Love your videos and classes!
Hi Lucas, If doing the clamshell exercise seems too much with the band at first is it ok to do it without?
Yes, skip the band for now, Tracey!