Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid
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- Опубликовано: 19 июн 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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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!
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
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
OMG 😢 I do all these bad stretch’s. I’m my own worst enemy
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!!
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.
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.
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
Thankyou for this! The information and straight forward explanation is phenomenal! Yes please to more videos
New injury. I know now totally understand how this happened to me. Thank you
Thank you so much for this helpful information! It explains a lot.
Your voice is already helping me! So delighted to have found your channel & your exercises make so much sense. Thanks
Thank you, Doctor !
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!
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
Ohhhh my goshhhh this is EXACTLY what I have! Thank you for this video. So many questions have been answered for me
Thank you for this video! I too am a yoga casualty, and didn't even feel it coming.
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 very much for creating such video regarding s-i joint. May god keep you healthy and happy for your right advice and support
OMG Thank you. Awesome information. This is most definitely my issue.
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.
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....
You have been the most informative video I have encountered. Thank you
Excellent video and explanations! Thank you! I will be signing up for your program!
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
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!
You are so right
All those yoga stratch
That you mantion was put me in lot's of pain
Thank 🙏 you very much
Thank you so much, looking forward to doing these and returning to balance and strength😢
Good stuff! Thanks so much for sharing!!!
Thank you intro was slow but it delivered complete info. I have has SI for two decades.
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).
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.
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!
Like the way you think Champ. Honest , Helpful.
Thanks
I just viewed your video and you told me not to do everything Ihave been doing according to so many other PT's on RUclips. Your recommendations seem to make a lot more sense. I do suffer from si joint pain lately because of being overweight, 70 years ago and also bouncing on a tractor. I also have pelvic pain for 51/2 years. I do many of the stretches and strength exercises you say not to do to relieve my pelvic pain. I have a Lousy core. 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.
Thank you so much. I have been in so much pain for so long and searching RUclips 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!
So thankful to
Find you !
Great guidance. Thanks ❤
Thank you! Really helpful information
Well explained, helpful video. Thank you!
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
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!
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. ❤
Great explanation to help my understanding.Thank you very much.
Ryan you are my go to guy for relearning how to get my body back into balance and alleviate a whole lot of stress and pain. I am a competitive waterskier and pushing 65,now that I’ve joined your program l have a tremendous sense of hope and realization that l can repair past stresses on my body and continue my passion for many years ahead, so thank from my heart & soul for your passion of helping others become well and still enjoy a quality of life God bless!!😊
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!
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.
Great advices. Well explained.
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
Loved it. Ive been doing those excercises you said not to and have suffered.
thank you for the video! i recently went to a chiropractor to get relief and find out what causes my lower back pain and disables me from moving. I found out this joint is involved and then came across your video. This information is really helpful. I hope I won't have to keep relying on pricey adjustments after trying these stabilizing exercises. 😊
Thank you. Well done.
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!
Thanks a lot for this video
YES!!! Please I'm tired of getting shots for this issue and I don't feel any difference with them anyway. 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!
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 just saw your channel for the first time. Very concise and clear presentation. 👍🏻
Thank You!
Welcome to our channel! We're glad you found the it concise and clear. Thank you for being here!
Thank you! This is exactly what I needed.
Thank you for watching, Alice! I am so glad you are here.
Hi Doc thanks for sharing your great work very interesting & helpful 👍
Clear, succinct explanations. Very helpful. Thanks.
Glad to hear that it was helpful! Thank you for being here!
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!
Great video. I developed SI joints pain after lumbar surgery. Then I was sent to a pain clinic for SI joints pain. The injections were every 60 days until insurance companies decided that 60 days is better. The injections last about 20 days and then the pain is back. I am certainly going to start doing the bridge.
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.
Great video thank you!
This is exactly what I was telling the therapist in Vancouver. Thank you for sharing your knowledge !
Seems like your intuition was right! You’re very welcome 👍
OMG, finally someone that tells me why I would hear a pop with asymmetrical exercises. My S I joint has been hurting so much!
I'm so sorry to hear that, Jacqueline. Glad to hear the video was helpful in helping you understand why you might experience a pop with asymmetrical exercises. 😊
Dude, your awesome. Thanks!!
I’ve been battling SI joint pain for over 15 years. Watching this video showed that one of the exercises suggested to me was one of the 5 you said not to do. There are so many Drs who have no idea what to do. I am SO glad I found this video!!!
Hi Suzanne, thank you for your comment! We're so happy to hear that our video has been so helpful for you. Thank you for being here! 💙
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.
I found you on Facebook and watched this video and turns out I was doing all the wrong stretches! I'm excited to find your channel and try some new advice for my SI joint pain.
That's wonderful to hear! We're so glad you found us on Facebook and that the video was helpful. Welcome to our channel! 😊
Very clear instructions on how to perform the exercises correctly, so that there is no deterioration in well-being and pain. Thanks for this video.
Thank you for your kind words, Milojka! I'm glad the instructions were helpful for you. Thank you for being here! 😊
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!
I always wondered why those stretches are worsening my pain!
Thank you!❤
You're so welcome! Thank you for watching!
Well, if only I knew. I have been doing all of these wrong movements, trying to strengthen my back. Thank you for the education!!!
I'm glad you found the information helpful. Thanks for tuning in!
This is the best video on this topic - i did almost everything of the "don'ts" assuming it will reduce the lower back pain...the more pain the more i have been stretching. Thanks for the great advices!
Thank you so much for sharing! Glad you found it helpful! 😊
I drive all day and have developed flexing exercises for in my vehicle while remaining symmetrical and have vastly improved my si. Lits of glute flexes and pressing my legs outward against the car door and center dash area symmetrically feeling muscles activate and strengthen that i haven't felt in years. P.s. my si started after a fall as a security guard job where i walked all day...i took the driver job to telax and reset my muscle groups just figuring it would help ans then to rebuild them symmetrically and started experimenting with flexes in the car and developed multiple flexes that have given me steong glutes and thigh hip lower back muscles again. This video confirmed i was doing similar things with symmetry and giving the si a break lol. You taught me much more though so thank you!
Thank you for watching, Anthony! I am so glad I was able to teach you something new. Thank you for being here.
I did nearly all the mistakes you said .now I can fix it.thank you!
This is very common and simply cutting those things out can really make a difference. Happy to help!
Amazing information!!
All I do stretch and all I have is severe SI pain.
I will keep watching and learning!👍
Thank you for tuning in, David!
Thank you!
Yes very logical information
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! 😊
Thank you so much! That was very helpful
Glad it was helpful! Thanks for watching!
Thank you for this information . I found it very helpful ❤❤❤
Thank you for being here!
Thank you! I just subscribed to this channel. Looking forward to not having SI joint pain anymore!
Thank you so much for being here, Gina! I hope to help you find some relief.
For now, here is a video I did about SI Joint Pain Things TO DO:
ruclips.net/user/live0G2D0ZW1OUc?feature=share
I hope you enjoy it!
Exellent video!! Thank you so much😊
Glad you enjoyed it! Thank you for the positive comment
Great in formation thanks
The best video I have ever seen for si joint....simply reality thanks sir ..
Thank you so much for watching!
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.
Excellent info! I've has SI joint pain for 25 years and have worked with many specialists but few have ever mentioned what Not to do. I love yoga and didn't realize many positions were making things worse. Thank you!
Hi Konnie, thank you so much for your comment! We're glad to hear that you found the information helpful. Thank you for watching! 😊
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!
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 !
Keep going!!! Definately!!!
This is the best description I’ve ever seen for SI joint issues! Thank you for the info!
Thank you for sharing and for tuning in!
So true
All I've heard was to stretch.
So glad to hear you.
Can I start Glutes if I have stressed or disfunction in my TFL'S ? I was mostly a 3 - to 4-mile runner, 3× to 4x per week over more than 10 years. I am a Male, 72 years old .
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.
Very helpful thank you so much 🙏🏾♥️
Hi there,
Thank you so much for watching this video!
I had Anterior/posterior spinal fusion done over 30 yrs ago and have SI pain on the right side all the time, I have been doing gentle yoga for a few years and from what I just heard from your video is most of the moves are irritating my pain! I am hopeful that you can me. I am starting immediately to follow your program. 🙏🏼 Carma C.
Hi Carma and thank you for sharing! I'm glad that you found this video and have started the program. Hopefully you are getting on the right track and sharing your progress in the Student Hub!
This was extremely informative. Thanks
Glad it was helpful! Thank you for watching!