This is the first routine that has worked for my pregnancy SI joint pain! Always suffer terribly in the second and last trimester. Been doing this for 4 days now in my second trimester, and already have noticed that the pain does not build up when I stand cooking. I always found it frustrating that doctors and physicians ignore the fact that the pain is not general back pain but deep inside my pelvis. They never treated the issue, only the symptoms, hence never helping give me a longterm solution to a more functional life. Thank you Michelle, you also have such a lovely way of speaking.
Hi Emily I'm so glad to read this news and I am sooooo glad this helped you during your pregnancy. Thanks so much for your feedback, much appreciated indeed!
@@michellephysio aw I'm so thankful! Been using this routine for 2 weeks now, 20 weeks pregnant, and basically haven't had my pelvis misalign randomly resulting in inflammation and pinched nerves like it used to. Also shared th video with my midwife who says a lot of her patients will benefit from it as it's such a common complaint among preggie ladies!
I’ve searched everywhere and could NOT find a solution to this pain until I came across your channel! Thank you so much for sharing! You’ve definitely gained a subscriber! 🙏🏽
I’m 40 weeks and 1 day and woke up with the most extreme SI joint and hip pain I couldn’t put any pressure on my left leg. So happy I found this I’ll be doing twice a day until baby comes. Thank you
Finally! Someone who understands the body. I’ve been dealing with SI joint pain during pregnancy and postpartum for nearly a year. Physical therapy is okay, but they don’t know that some of the exercises they’ve been making me do actually has aggravated my SI. I’ve had to do my own research to be safe when I go.
Take care flower - what you've learnt is that every body is different and what works for some people doesn't work for others. Take these slowly and hope these help you stay healthy and well!
Wow , I felt instant relief ! Thank you. I plan to incorporate this daily into my routine . I thought I was struggling with sciatica but it is SI / pelvic pain. Thank you !
Thank you! I started getting SI pain, on my left glute at 6 months and it would be sharp pain when I was out and about and it was PAINFUL but just lasted a second. These really seem to target my exact pain point. I’ll do this twice a day for the next 3 months and see if it helps!
I’ve been having SI pain since around 5/6 months (this is baby #5 for me!) and I’ve been seeing a chiropractor the last few weeks (currently 36 weeks pregnant) my chiro does a few adjustments which help but he said most of the pain would be relieved after baby is born. I can’t wait that long. Lol Glad I took to RUclips and found your video! It’s already helped me!
Thank you so much for sharing your knowledge. I'm in the first trimester of baby number 5 and have had pretty extreme pain for trimesters 2 & 3 for 3 out of 4 of my pregnancies and no one has ever been able to help me. I'm determined to strengthen my pelvis and all of the muscles that really carry the brunt of the pregnancy to hopefully help this one not be miserable!
@PurpleKya you're welcome! Thank you for sharing your story. Congratulations on baby number 5! I'm so glad to hear that you're determined to strengthen your pelvis and muscles. I do hope this helps you, wish you all the best!🙏
I have a high pain tolerance but SI joint pain is something that breaks me. Never imagined to experience so much pain (until I give birth that is). Your video comes of big help now that I’m just a few weeks til I’m due. Talk about instant relief! Will do this multiple times a day as it greatly improves my movements throughout the day….and night due to frequent urination. Thank you so so much for making this available in YT!
I'm so glad this is helping you out - yes the pain is awful isn't, every step you take. Are you using an SIJ brace too? All the best for your upcoming delivery 🙏💜
Love your videos . These exercises really helped me during my pregnancy for the SI pain which resolved after a few exercise sessions. Highly recommend 👌
I woke up and whole body aches. I felt better with every movement. Especially the pillow between legs🥵 I am only 9 weeks so I definitely got bad posture I need to work on 🫣thank you 🙏🏾
Thank u very much for this video.i have lower back pain and side pain since my 5th week of pregnancy. It's not tolerable but today m getting some relief after these exercises. Thank you 😊
I feel like my right SI joint is locked and needs cracking. Si there anything that can help release the locked joint? This routine has alleviated some pain tho I must say. Thank you
Hi Michelle! I found your channel to search for physio videos to help my mum because she has osteoarthritis, specifically on L5-S1, and she really likes how sooting your voice is and how good your videos are (she loves how its not extremely but doable). So far I have been using your low back stretches video, is there any other video of yours you would recommend for her until she can go into a physio clinic (closed due to covid). Appreciate it, thanks :)
@Alaa Hassan yes you can follow me in the video and you can do additional exercises too if you choose to do some more after the video is complete, do what feels comfortable for your body at your stage of pregnancy. All the best 🙏
Hi I’m in my last semester of pregnancy ans I’ve tried this exercise for 1 week.. my SI Join paint in my left buttock is getting better but it is not completely gone and I’m still hurting every time I shift my position when lying on my bed.. but I can’t walk before and now can walk slowly and I can moving down the stairs but getting up the stairs is still a pain.. and now i got sciatica pain on both buttocks (different spot than before) should I keep doing this exercise with sciatica pain?
Hi, thanks for yr video. For the kneel si joint stabilization exercise, there are times i feel a sudden pain when i lean back with buttocks towards the heels. Why is this so? Any advice to overcome that? Thanks in advance.
Doing this movement puts some stretch on the glutes and lower back plus also applies a rotational force to the pelvis (and SI joints too). It’s difficult to know what’s happening with your pelvis however I suggest working gradually into the stretch - you might start just rocking back slightly towards the buttocks but not full range with heels right to buttocks keeping the movement within your range of comfort. The movement itself should not injure your pelvis when gradual rather than sudden, let me know how you go
@Shikha Gupta These exercises are suitable for all stages of pregnancy for improving pelvic stability. Start gently and cease any exercise that causes discomfort during or after exercise.
@Creative Janush I'm sorry to hear about your current back pain, this can be tough during pregnancy. It is generally safe to lean forward while pregnant for appropriate general exercises. Unfortunately I'm unable to give you specific information regarding leaning forward exercises during your pregnancy - this needs to be assessed and treated accordingly by a Physiotherapist. Wishing you all the best and hope you can get relief soon 🙏
What about for the more active person? If we add extra weight or are doing more heavy stuff is this aggravating the situation? Am I supposed to pull back this much?
@ Frances Chapman exercise prescription is usally based upon the existing level of muscle strength and control so these are essentially exercises for starting out. Weights can be added to exercises 3 and 4 for progressing for example bridging with weights on the hips or side lying with weights on the upper most thigh or using a resistance band. I hope this helps. The best way to progress your exercises is to see a Physical Therapist for assessment of your current areas of weakness and progress accordingly. All the best!
@Seka the gentle release and tightening of the lower abdominal muscles is actually an exercise we use to treat diastasis recti, this exercise will not worsen diastasis as these are your supporting wrap around abdominal muscles, all the best!
@@michellephysio clarity, I have diastasisrecti now while pregnant. as the exercise at 7:00 is for pregnant women with joint pain, I wanted to clarify it won't make my gap worse as the weight of the baby is pulled down by gravity while I tighten the muscles. I have been avoiding tightening abdomen muscles to avoid the gap getting bigger.
@@vrymanyes I understand your concern - just avoid lowering baby right down but definitely do the lift as these are the correct muscles to support your baby and will help avoid diastasis worsening. You can do the exercise side lying which is a really effective way of strengthening the deep abdominals for diastasis support as your pregnancy progresses, prob around 5-6 mths inwards. Great question by the way! All the best for your pregnancy and delivery Seka 💕
It started last year on the right side when I was pregnant, and now it has also gone on left meaning l have them on both sides,it always pains me when am walking,and after doing exercises,maybe l concentrate on exercises of treating it only,it really hurts😭
is this ok to do during my 1st trimester? i am experiencing pain at my back down to the left leg... and every time i walk and move, i can feel the pain...
I have similar issues - recommend to start slowly building up strength now with Michelle's routine. It will help keep your pelvis stable before the weight of baby makes any movement painful. Prepare now!
@@EmilyGrobler thank you.. I'll do my best. This is my first baby that's why I'm so careful before doing anything. Wishing for your safety pregnancy! ❣️
This is the first routine that has worked for my pregnancy SI joint pain! Always suffer terribly in the second and last trimester. Been doing this for 4 days now in my second trimester, and already have noticed that the pain does not build up when I stand cooking. I always found it frustrating that doctors and physicians ignore the fact that the pain is not general back pain but deep inside my pelvis. They never treated the issue, only the symptoms, hence never helping give me a longterm solution to a more functional life. Thank you Michelle, you also have such a lovely way of speaking.
Hi Emily I'm so glad to read this news and I am sooooo glad this helped you during your pregnancy. Thanks so much for your feedback, much appreciated indeed!
@@michellephysio aw I'm so thankful! Been using this routine for 2 weeks now, 20 weeks pregnant, and basically haven't had my pelvis misalign randomly resulting in inflammation and pinched nerves like it used to. Also shared th video with my midwife who says a lot of her patients will benefit from it as it's such a common complaint among preggie ladies!
I know not pregnant but it helped normal pelvic pain from Karen
I’ve searched everywhere and could NOT find a solution to this pain until I came across your channel! Thank you so much for sharing! You’ve definitely gained a subscriber! 🙏🏽
Hi Dorian, I'm really glad this helps you. Great to have you along as a subscriber - please always feel most welcome to comment
Soooo trueeee
I’m 40 weeks and 1 day and woke up with the most extreme SI joint and hip pain I couldn’t put any pressure on my left leg. So happy I found this I’ll be doing twice a day until baby comes. Thank you
Finally! Someone who understands the body. I’ve been dealing with SI joint pain during pregnancy and postpartum for nearly a year. Physical therapy is okay, but they don’t know that some of the exercises they’ve been making me do actually has aggravated my SI. I’ve had to do my own research to be safe when I go.
Take care flower - what you've learnt is that every body is different and what works for some people doesn't work for others. Take these slowly and hope these help you stay healthy and well!
Wow , I felt instant relief ! Thank you. I plan to incorporate this daily into my routine . I thought I was struggling with sciatica but it is SI / pelvic pain. Thank you !
Thank you! Just hit 8 months today and started having hip pain. This helped a lot !
Thank you! I started getting SI pain, on my left glute at 6 months and it would be sharp pain when I was out and about and it was PAINFUL but just lasted a second. These really seem to target my exact pain point. I’ll do this twice a day for the next 3 months and see if it helps!
I’ve been having SI pain since around 5/6 months (this is baby #5 for me!) and I’ve been seeing a chiropractor the last few weeks (currently 36 weeks pregnant) my chiro does a few adjustments which help but he said most of the pain would be relieved after baby is born. I can’t wait that long. Lol Glad I took to RUclips and found your video! It’s already helped me!
@Danielle Menchaca I'm so glad to know that this helped you, all the best for your pregnancy and upcoming birth 🙏 💖
I did this routine yesterday evening and don’t feel any pain today! So helpful! Thank you so much for this ❤️ such a relief 💪🏻☺️
@Izabela Szebiotko My pleasure indeed - thanks so much for sharing the good news Izabela and I'm so glad to hear your positive results❤️🌺
Thank you so much for sharing your knowledge. I'm in the first trimester of baby number 5 and have had pretty extreme pain for trimesters 2 & 3 for 3 out of 4 of my pregnancies and no one has ever been able to help me. I'm determined to strengthen my pelvis and all of the muscles that really carry the brunt of the pregnancy to hopefully help this one not be miserable!
@PurpleKya you're welcome! Thank you for sharing your story. Congratulations on baby number 5! I'm so glad to hear that you're determined to strengthen your pelvis and muscles. I do hope this helps you, wish you all the best!🙏
I have a high pain tolerance but SI joint pain is something that breaks me. Never imagined to experience so much pain (until I give birth that is).
Your video comes of big help now that I’m just a few weeks til I’m due.
Talk about instant relief!
Will do this multiple times a day as it greatly improves my movements throughout the day….and night due to frequent urination.
Thank you so so much for making this available in YT!
I'm so glad this is helping you out - yes the pain is awful isn't, every step you take. Are you using an SIJ brace too? All the best for your upcoming delivery 🙏💜
@@michellephysio Thanks! 🙏🏼
currently improvising on a belly support band that can be tightened (helps a bit) but already ordered an SIJ belt.
Michelle thank you for uploading this video. My girlfriend has been in a lot of pelvic pain and we found your advice really helpful 😀
@Dave Harrison you're welcome - pleasure to help! Thank you for taking the time to comment - glad this helped!🙏
Love your videos . These exercises really helped me during my pregnancy for the SI pain which resolved after a few exercise sessions. Highly recommend 👌
So glad these helped you Tracey, thanks so much for taking the time to comment being a busy mom 🙏
How many sessions before the pain goes away??
I did these yesturday and woke up feeling a little better already this morning!
Fantastic!
thanks…this exercise are such a relief to hip pain😢
@Sakshi my pleasure! I'm glad to hear that the exercises have provided relief for your hip pain. Take care and best wishes for your well-being. 🙏 ❤️
Thank you it worked
@dr.ramshaakbarpt You're welcome! So glad this worked for you. Thanks so much for letting me know. ❤
I woke up and whole body aches. I felt better with every movement. Especially the pillow between legs🥵 I am only 9 weeks so I definitely got bad posture I need to work on 🫣thank you 🙏🏾
@Ms Notanna-jay Thank you for taking the time to comment, all the best to you for your pregnancy and upcoming birth 🙏 ❤️
Thank u very much for this video.i have lower back pain and side pain since my 5th week of pregnancy. It's not tolerable but today m getting some relief after these exercises. Thank you 😊
@Sapna Rahul vlog you're most welcome - happy to help! Thank you so much for your feedback and support. Wishing you all the best for your recovery! 🙏
I feel like my right SI joint is locked and needs cracking. Si there anything that can help release the locked joint? This routine has alleviated some pain tho I must say. Thank you
Thanks its helping a lot.
Great 👍
Hi Michelle! I found your channel to search for physio videos to help my mum because she has osteoarthritis, specifically on L5-S1, and she really likes how sooting your voice is and how good your videos are (she loves how its not extremely but doable). So far I have been using your low back stretches video, is there any other video of yours you would recommend for her until she can go into a physio clinic (closed due to covid). Appreciate it, thanks :)
Thanks for this video! How many times do I do the exercises? Do I follow you in the video or am I supposed to do more in my own?
@Alaa Hassan yes you can follow me in the video and you can do additional exercises too if you choose to do some more after the video is complete, do what feels comfortable for your body at your stage of pregnancy. All the best 🙏
So helpful and lovely, thank you!
@Jamie Anholt pleasure! Glad this helps. All the best! ❤️
Omg .. you are God sent fr me ❤❤❤❤❤❤❤❤
@Maithili Rane Thank you, it makes my day to read this. God bless you & all the best! 🙏 ❤️
@@michellephysio It worked wonders for me... Thank you Michelle.. soooooo sooooo very much
Thank you this was great
Glad you enjoyed it!
This is a great video. Thank you so much for sharing, it has really helped me.
You are so welcome -I'm really glad to read this!
Hi Michele, what do know about, Psoas , emotions, shoulders, i think the psoas has todo with the hip flexors, i dont know about the SI joint.!?😊
Hi I’m in my last semester of pregnancy ans I’ve tried this exercise for 1 week.. my SI Join paint in my left buttock is getting better but it is not completely gone and I’m still hurting every time I shift my position when lying on my bed.. but I can’t walk before and now can walk slowly and I can moving down the stairs but getting up the stairs is still a pain.. and now i got sciatica pain on both buttocks (different spot than before) should I keep doing this exercise with sciatica pain?
Now what about your si joint pain
Would these be beneficial for 37 weeks pregnancy as well?? I m having so much pain at the tail bone..
Watching this video in bed after having a bad night sleep due to pelvic pain.
Hi, thanks for yr video. For the kneel si joint stabilization exercise, there are times i feel a sudden pain when i lean back with buttocks towards the heels. Why is this so? Any advice to overcome that? Thanks in advance.
Doing this movement puts some stretch on the glutes and lower back plus also applies a rotational force to the pelvis (and SI joints too). It’s difficult to know what’s happening with your pelvis however I suggest working gradually into the stretch - you might start just rocking back slightly towards the buttocks but not full range with heels right to buttocks keeping the movement within your range of comfort. The movement itself should not injure your pelvis when gradual rather than sudden, let me know how you go
Can 6 month pregnent woman do this, is it safe...? For lower back side pain, specially right side pain...
@Shikha Gupta These exercises are suitable for all stages of pregnancy for improving pelvic stability. Start gently and cease any exercise that causes discomfort during or after exercise.
Is it ok to bend down while pregnant as you are showing in some exercises in beginning? 🤔 I am suffering with back pain..
@Creative Janush I'm sorry to hear about your current back pain, this can be tough during pregnancy. It is generally safe to lean forward while pregnant for appropriate general exercises. Unfortunately I'm unable to give you specific information regarding leaning forward exercises during your pregnancy - this needs to be assessed and treated accordingly by a Physiotherapist. Wishing you all the best and hope you can get relief soon 🙏
Om Shanti....
Left side of the right knee pain exercise please.
Static contraction of quadriceps to strengthen it - squats -lunges
Yoga exercises and wearing well cushioned shoes
IS it normal to feel pain when doing these exercises??
Can this exercise be done after normal delivery???
What about for the more active person? If we add extra weight or are doing more heavy stuff is this aggravating the situation? Am I supposed to pull back this much?
@
Frances Chapman exercise prescription is usally based upon the existing level of muscle strength and control so these are essentially exercises for starting out. Weights can be added to exercises 3 and 4 for progressing for example bridging with weights on the hips or side lying with weights on the upper most thigh or using a resistance band. I hope this helps. The best way to progress your exercises is to see a Physical Therapist for assessment of your current areas of weakness and progress accordingly. All the best!
I'm not pregnant but am having si joint issues in left hip. Still ok to do?
Absolutely Diane!
7:00 will the release and tighening not worsen diastasis recti? I had the separation before pregnancy from the previous pregnancy
@Seka the gentle release and tightening of the lower abdominal muscles is actually an exercise we use to treat diastasis recti, this exercise will not worsen diastasis as these are your supporting wrap around abdominal muscles, all the best!
@@michellephysio clarity, I have diastasisrecti now while pregnant. as the exercise at 7:00 is for pregnant women with joint pain, I wanted to clarify it won't make my gap worse as the weight of the baby is pulled down by gravity while I tighten the muscles. I have been avoiding tightening abdomen muscles to avoid the gap getting bigger.
@@vrymanyes I understand your concern - just avoid lowering baby right down but definitely do the lift as these are the correct muscles to support your baby and will help avoid diastasis worsening. You can do the exercise side lying which is a really effective way of strengthening the deep abdominals for diastasis support as your pregnancy progresses, prob around 5-6 mths inwards. Great question by the way! All the best for your pregnancy and delivery Seka 💕
After c section we can do this I have lots of pains
Can I do these at 39 + 4 weeks ? I’m 3 days away from my due date
It started last year on the right side when I was pregnant, and now it has also gone on left meaning l have them on both sides,it always pains me when am walking,and after doing exercises,maybe l concentrate on exercises of treating it only,it really hurts😭
Have you tried an SIJ suport brace?
@@michellephysio not really
Madum how to I contact you
I’m not pregnant but I’m doing it anyway 😅
is this ok to do during my 1st trimester? i am experiencing pain at my back down to the left leg... and every time i walk and move, i can feel the pain...
I have similar issues - recommend to start slowly building up strength now with Michelle's routine. It will help keep your pelvis stable before the weight of baby makes any movement painful. Prepare now!
@@EmilyGrobler thank you.. I'll do my best. This is my first baby that's why I'm so careful before doing anything. Wishing for your safety pregnancy! ❣️
@@lainara9273 only started having issues with my 3rd pregnancy, so maybe your first time round wont be difficult! blessings and love on the journey!
This made it worse. Jesus christ