This is quite a complex topic to discuss in many ways as there are many factors that can contribute to this type of problem. I do suggest to read the articles in the description as they will give you a much clearer understanding of how to correct this problem if you are someone who suffers with this. The main point of this video was to point out that the correction for this problem IS NOT flexion based exercises and definitely not stretches. You must learn how to identify the poor movement forcing you to use an ineffective method of hip extension and forcing the body to sacrifice lumbar stability. I hope this video gives you some ideas of things to look for.
I have the problems you describe. SIJ pain particularly in extension. How do you recommend progressing during acute stage. Which exercises should I do when I have pain?
@@lazysloth181 It is difficult to say exactly as each person will differ quite significantly. Usually the horse-stance, and exercises that allow the glutes to open up will help the most. The Romanian Deadlift is by far the best for this person but when the pain is intense it may be too difficult to do. Using kneeling positions may be more helpful at this point. You will get some good ideas in this article noregretspt.com.au/index.php/resources/blog/43-2014/402-exercise-strategies-to-correct-sacroiliac-joint-lower-back-pain
This has been the most evidence oriented video on SIJ I’ve seen. Instead of quick fixes it’s explaining what should come up in an assessment! Would love to work with you for a remote consult on my SIJ issue!
Maybe share with your friends or family who might be struggling with this problem. You can write a testimonial to put on our website to show others that there are better ways to exercise and there is always something you can do even when the pain is really bad. These stories are often the reason many people book in to see me. You can see them by going to this page www.noregretspt.com.au/index.php/about-us/testimonials
Great video ,the focus on hips while training glute max contraction is never told by anyone ,,,it's not just strength it's stability ,💯 kudos for the words ,,i have extension back pain radiates to both toes ,,clear MRI ,,maybe i have to work on my hips 👍🏻
This really helped me a lot to understand my severe extension based lower back pain. I have a library of MRI's and X-Ray's and have had back surgery as well as surgery on both hips. My extension pain has become worse since these procedures. I cannot get a diagnosis and/or and answer as to why I am in so much pain all of the time. Now if only I could find a doctor who would focus on this and really get to the bottom of my issues.
The back surgery would have made a real mess of things and disrupts how your body will stabilize and move. I very rarely see people better after surgery. Unfortunately you cannot undo what has been done so you will need to experiment with some of the concepts shown here. I suggest to read this website article as it will give you more detail and several videos of exercises I may use with someone like yourself. noregretspt.com.au/index.php/resources/blog/43-2014/402-exercise-strategies-to-correct-sacroiliac-joint-lower-back-pain
I wish I had an hour to speak with you because I have such a very long history and of course it doesn’t get included in your videos, but they are helpful. Problem is starting yesterday. I could not pick up my left leg to even walk and I can feel it starting again today, I go to a new orthopedic tomorrow which probably isn’t going to be that helpful because my 30 year long history with my last orthopedic he had to medically retire so I do not even know this man and what I have is a complex issue all I can say is wish me luckthank you you were very informative 15:15
This is a great video! Thank you. I have had glute focused programming for years so I do deadlift variations and hip thrusts (along with squats and other exercises of course) at least twice a week. After listening to this, I think my problem may be from deep back bends in yoga or maybe my form deteriorated while trying my heaviest hip thrust weight. That said, if one of those caused the SI Joint paint, should avoiding deep back bends and heavy hip thrusts for a long while help improve the issue?
I would definitely avoid the deep back bends as this often causes a lot of severe problems with stability of the spine and pelvis. The hip thrusts should be okay but I would back off on the intensity and also pay attention to any hyper-extension you may use at the top of the lift. Work with lighter weight for some time or even body-weight and use slower tempos to gain more control.
@@Noregretspt thank you so much! I will do that and hopefully the pain will go away. It usually only hurts when I stand up after sitting in the floor with some spinal flexion or when I do a backbend.
Hi Nick, everyday enjoy more with your videos and articles. I've a kyphosis posture and maybe lordosis too. You linked these postures with extension back pain but when I'm bending i am feel pain on my right hamstring, is this sciatica? Best regards
It is impossible to say for sure without assessing you. Symptoms are not reliable indicators of what is going on. The best thing to do is to see a physical therapist who can diagnose exactly what is going on. There are many people with extreme lordosis who have flexion related back pain, so while I say it is more common to see extension problems, it is not always the case. The more information you can have about what is going on the more informed you can be as to what to do. Also the way you move with bending and flexibility restrictions at the hips are often a good place to start looking for the reason behind the pain. But first thing is to see if you can find someone to assess you.
@@Noregretspt A PT told me I've disc bulge. And recommend me horse stance and Mckenzie stretch but i don't know if it's correct or not. I've got tight quads, hips, one side back pain, kyphosis. My dream is go to Australia and visit you 😃
@@adriamorella7474 Both exercises are good choices however do not over-extend with the McKenzie press. I would also usually advise glute stretching and posterior hip mobility work as this is regularly a problem with bulging discs in preventing people from bending correctly. Read this article to see more www.noregretspt.com.au/index.php/resources/blog/43-2014/222-bulging-disc-exercises-effective-long-term-treatment-strategies
Amazing video. I have a question about the exercises in the video should I do the same ones because in the articles there is a lot more exercises to do. I would love to know the exact exercises to do.
The article allows me to include a lot more stuff as I do not have a time limit or have to rush what I want to explain. But even still there is a lot of stuff I do not include because I do not always use it as people are so varied. There is no template that I use only a series of tests. It is impossible for me to say exactly what to do without seeing you to do an assessment, I would be guessing. You need to complete an assessment and whatever the results of the tests tell you is what you do next. For example if you completed a hip stretch and range of motion was lacking on the right side versus the left you need to spend time with that right hip and explore other exercises to improve its range. Poor mobility at the hips will expose the spine to problems. All of the exercises shown in the article are good to use but to find the ones that will make a difference to your body will take some testing. You will see a few more tests that I use in this article www.noregretspt.com.au/index.php/resources/blog/43-2014/308-big-lessons-i-learned-about-back-pain-from-dr-sturt-mcgill And the online program I have includes all of my assessments so that would give you everything you are looking for.
@@Noregretspt Thank for the response, My pain comes when I stand still or when I sit with a proper form which is weird especially when sitting on hard surfaces, flexing relieves my pain. I will read the articles and try to do the tests before I start with the exercise. I am suffing of low back pain for over 5 years so thank you for the great information.
@@qasemammar636 Yes you will have to avoid flexing your spine to relieve your symptoms as this is actually going to contribute to it getting worse. You will need to find a way to get your glutes and the lateral and posterior sling to begin taking up their workload and relieve compression into the SIJ. The horsestance exercise is a great one to use when sore as it helps to lengthen the spine and work these areas without the compression. However, it can only change so much and you need to improve the standing movement patterns to find the long term solution you are looking for. Hope that helps. Cheers Nick
This is quite a complex topic to discuss in many ways as there are many factors that can contribute to this type of problem. I do suggest to read the articles in the description as they will give you a much clearer understanding of how to correct this problem if you are someone who suffers with this. The main point of this video was to point out that the correction for this problem IS NOT flexion based exercises and definitely not stretches. You must learn how to identify the poor movement forcing you to use an ineffective method of hip extension and forcing the body to sacrifice lumbar stability. I hope this video gives you some ideas of things to look for.
I have the problems you describe. SIJ pain particularly in extension. How do you recommend progressing during acute stage. Which exercises should I do when I have pain?
@@lazysloth181 It is difficult to say exactly as each person will differ quite significantly. Usually the horse-stance, and exercises that allow the glutes to open up will help the most. The Romanian Deadlift is by far the best for this person but when the pain is intense it may be too difficult to do. Using kneeling positions may be more helpful at this point. You will get some good ideas in this article noregretspt.com.au/index.php/resources/blog/43-2014/402-exercise-strategies-to-correct-sacroiliac-joint-lower-back-pain
This has been the most evidence oriented video on SIJ I’ve seen. Instead of quick fixes it’s explaining what should come up in an assessment! Would love to work with you for a remote consult on my SIJ issue!
OMG this video is so amazing. I have learned so much from you ,how will I ever thank you.
Maybe share with your friends or family who might be struggling with this problem. You can write a testimonial to put on our website to show others that there are better ways to exercise and there is always something you can do even when the pain is really bad. These stories are often the reason many people book in to see me. You can see them by going to this page www.noregretspt.com.au/index.php/about-us/testimonials
Great video ,the focus on hips while training glute max contraction is never told by anyone ,,,it's not just strength it's stability ,💯 kudos for the words ,,i have extension back pain radiates to both toes ,,clear MRI ,,maybe i have to work on my hips 👍🏻
Hope the video gives you some ideas of what you need to investigate more and gives you some relief
This really helped me a lot to understand my severe extension based lower back pain. I have a library of MRI's and X-Ray's and have had back surgery as well as surgery on both hips. My extension pain has become worse since these procedures. I cannot get a diagnosis and/or and answer as to why I am in so much pain all of the time. Now if only I could find a doctor who would focus on this and really get to the bottom of my issues.
The back surgery would have made a real mess of things and disrupts how your body will stabilize and move. I very rarely see people better after surgery. Unfortunately you cannot undo what has been done so you will need to experiment with some of the concepts shown here. I suggest to read this website article as it will give you more detail and several videos of exercises I may use with someone like yourself. noregretspt.com.au/index.php/resources/blog/43-2014/402-exercise-strategies-to-correct-sacroiliac-joint-lower-back-pain
I wish I had an hour to speak with you because I have such a very long history and of course it doesn’t get included in your videos, but they are helpful. Problem is starting yesterday. I could not pick up my left leg to even walk and I can feel it starting again today, I go to a new orthopedic tomorrow which probably isn’t going to be that helpful because my 30 year long history with my last orthopedic he had to medically retire so I do not even know this man and what I have is a complex issue all I can say is wish me luckthank you you were very informative 15:15
Hopefully there were some things in the video that help you out.
You said walking standing is a pain trigger but avoiding it is also bad then what’s the solution? Walking as much as possible short of flare up?
This is a great video! Thank you. I have had glute focused programming for years so I do deadlift variations and hip thrusts (along with squats and other exercises of course) at least twice a week. After listening to this, I think my problem may be from deep back bends in yoga or maybe my form deteriorated while trying my heaviest hip thrust weight. That said, if one of those caused the SI Joint paint, should avoiding deep back bends and heavy hip thrusts for a long while help improve the issue?
I would definitely avoid the deep back bends as this often causes a lot of severe problems with stability of the spine and pelvis. The hip thrusts should be okay but I would back off on the intensity and also pay attention to any hyper-extension you may use at the top of the lift. Work with lighter weight for some time or even body-weight and use slower tempos to gain more control.
@@Noregretspt thank you so much! I will do that and hopefully the pain will go away. It usually only hurts when I stand up after sitting in the floor with some spinal flexion or when I do a backbend.
Where can I find a physical therapist or personal trainer who understands this?
Hi Nick, everyday enjoy more with your videos and articles. I've a kyphosis posture and maybe lordosis too. You linked these postures with extension back pain but when I'm bending i am feel pain on my right hamstring, is this sciatica? Best regards
It is impossible to say for sure without assessing you. Symptoms are not reliable indicators of what is going on. The best thing to do is to see a physical therapist who can diagnose exactly what is going on. There are many people with extreme lordosis who have flexion related back pain, so while I say it is more common to see extension problems, it is not always the case. The more information you can have about what is going on the more informed you can be as to what to do. Also the way you move with bending and flexibility restrictions at the hips are often a good place to start looking for the reason behind the pain. But first thing is to see if you can find someone to assess you.
@@Noregretspt A PT told me I've disc bulge. And recommend me horse stance and Mckenzie stretch but i don't know if it's correct or not. I've got tight quads, hips, one side back pain, kyphosis. My dream is go to Australia and visit you 😃
Disc bulge is necessary linked to flexion back pain or not?
@@adriamorella7474 Most cases are flexion related, but not all.
@@adriamorella7474 Both exercises are good choices however do not over-extend with the McKenzie press. I would also usually advise glute stretching and posterior hip mobility work as this is regularly a problem with bulging discs in preventing people from bending correctly. Read this article to see more www.noregretspt.com.au/index.php/resources/blog/43-2014/222-bulging-disc-exercises-effective-long-term-treatment-strategies
Great video, excellent topic.
Amazing video. I have a question about the exercises in the video should I do the same ones because in the articles there is a lot more exercises to do. I would love to know the exact exercises to do.
The article allows me to include a lot more stuff as I do not have a time limit or have to rush what I want to explain. But even still there is a lot of stuff I do not include because I do not always use it as people are so varied. There is no template that I use only a series of tests. It is impossible for me to say exactly what to do without seeing you to do an assessment, I would be guessing. You need to complete an assessment and whatever the results of the tests tell you is what you do next. For example if you completed a hip stretch and range of motion was lacking on the right side versus the left you need to spend time with that right hip and explore other exercises to improve its range. Poor mobility at the hips will expose the spine to problems. All of the exercises shown in the article are good to use but to find the ones that will make a difference to your body will take some testing. You will see a few more tests that I use in this article www.noregretspt.com.au/index.php/resources/blog/43-2014/308-big-lessons-i-learned-about-back-pain-from-dr-sturt-mcgill
And the online program I have includes all of my assessments so that would give you everything you are looking for.
@@Noregretspt Thank for the response, My pain comes when I stand still or when I sit with a proper form which is weird especially when sitting on hard surfaces, flexing relieves my pain.
I will read the articles and try to do the tests before I start with the exercise.
I am suffing of low back pain for over 5 years so thank you for the great information.
@@qasemammar636 Yes you will have to avoid flexing your spine to relieve your symptoms as this is actually going to contribute to it getting worse. You will need to find a way to get your glutes and the lateral and posterior sling to begin taking up their workload and relieve compression into the SIJ. The horsestance exercise is a great one to use when sore as it helps to lengthen the spine and work these areas without the compression. However, it can only change so much and you need to improve the standing movement patterns to find the long term solution you are looking for. Hope that helps. Cheers Nick
Great information,
thank you
Our pleasure!
Another great video now I am not ashamed of my hyperlordosis and bubble but AI sacrum
Awesome Michael!
👍