Just watching regular down to earth guys who lack professional polish and have under-produced videos is relaxing and calming. These guys are the Bob Ross of physical therapy.
I had been going to the doctor for almost a full year due to pain in my SI joint that I developed while training for a marathon. I couldn't even walk long distances without succumbing to debilitating pain. They sent me to physical therapy, did x-rays and an MRI but were unable to find anything wrong. We tried a cortisone injection, but that only helped for a day or two. I tried a modified version of the stool stretch that was in this video and within 24 hours my pain was almost completely gone! Thank you so much for this video! I'm so excited to get back into running and live my life normally again!
Sam Thompson hey. Please comment, how did you modify that stretch? How was your stretch different from the one in the video? Thanks 😊 in a bit of pain here. Would love to know
@@goldilockz6517 unfortunately it came back after not too long, but I never got around to updating my comment. Over the last few years I've tried different kinds of stretches but have not been able to completely resolve my issue, although I do have some good days where it feels great before reverting back the next day. You may have better luck than I did, though, so I highly recommend giving it a go and seeing if it does the trick for you!
@@samthompson1612 frustrating I know the feeling, I just learned about the king of back pain I’m going to buy his book it’s so highly recommended by physical therapists everywhere call the back mechanic it took him five years to write it people fly to see him from all over, regular people athletes gymnast, so you name it he has an excellent reputation of getting to the source of the problem with a three hour analysis Out the exact cause of the pain. Bob interviewed him I can’t remember his name but you can Google it if you look up the name of the book back mechanic Bob said you are the first person I turn to if I questioned some thing he was so honored to have him on the show. Good luck.
@@loisgreen6931 name-calling? Seriously? He even said that that's when the first excersize starts. If you needed the explanation, then this comment wasn't directed towards you.
I've been having this pain on and off for 9 months and have been seeing a physiotherapist and a chiropractor. I did the first exercise and immediately felt relief. You guys are lifesavers
THANK YOU BOB AND BRAD!!!!!! Thanks to this I was able to pick up my 1 year old for the first time in WEEKS and actually hug him tight! I am literally crying tears of relief this morning. I did the leg hanging exercise and there was a pop so loud I felt it in my head. This morning I got out of bed and walked straight. I could pick up my baby! No words can describe the gratitude. Thank you!!!!!!
Hi I know it has been 2 years now, but I m suffering in a similar situation. I have an 8 mnth old baby. And since 2 months, I have been having back pain which I can pinpoint to my left SI joint. I can't pick up and carry my baby too and its really hard to do my daily chores, sometimes I cry because of the pain. How r u now? Did u ever get cured?
NO WAY!!!!!!!! After my first pregnancy nearly 15 years ago, I have had various degrees of SI pain. Hours of physio, massage, chiropractor and yoga have helped, but NOTHING has given me the ‘click’ that I was looking for, until that movement on the couch when you drop your leg off the side. BINGO!!!! Genius!!! Thank you so much. I could’ve saved myself a fortune if I’d seen this earlier!
6 weeks post pregnancy here. Started having severe pain in this area during pregnancy and just attributed it to being very pregnant. It continued after pregnancy, and one night after basically crawling up my stairs I found this video. The stretch where you hang your leg off the bed provided almost immediate relief. In the coming days I was able to walk normally again. I can't thank you enough! I even showed this video to my chiropractor because she saw such improvement in my pain.
Here for the same reasons. Stiffness only happened after my last pregnancy, had major hip issues during. It got better on its own, but 3.5 years later suddenly got stiff and painful for two days. I think it’s from sleeping on that side often. I find I go to sleep on that side and then wake up on that side as well. What were your symptoms??
I was in agony and stumbled on this video looking for relief. Did 3 of the exercises and relief was immediate. 24 hours later I’m 90% better. Thank you so much!!
Saved my life....I've had RF ablations, opioid therapy and injections. But I've never been taught how to treat the inflammation which is the REAL PROBLEM! Thank you two for sharing your amazing skills and jovial personalities!
Wow, I’ve been having pain for at least a month, I tried, stretching, inversion table nothing was working. I did these exercises. They are awesome. Helped me a lot. God bless you guys.
I was diagnosed with an SI sprain on Monday. It happened while I was deadlifting the previous Thursday. The earliest the physical therapist could see me in next Tuesday. OMG these exercises REALLY helped alleviate the pain I was having! I can’t thank you enough for sharing!
I am sufferer for the last 22years Never understood my problem These guys cleared all my doubts I had instant relief as I did these exercises Thanks🙏 From India🇮🇳
I’m 28 and my SI has been progressively getting worse to the point that I thought I’d be in a wheelchair in the near future. I thought it was a back issue, and it has been misdiagnosed for years. I recently isolated the pain to the SI joint thanks to Google (healthcare is a joke), and found this video shortly thereafter. The pain relief is immense. I can’t thank you gentlemen enough for providing this video to the public for free.
24 years old and broke my back last year. Found out I have a fused SI joint (- congenital). These exercises much less aggressive than chiropractor and better results as well. Thanks y’all.
Great video! I've been in and out of therapy, I've had surgeries, injections, been to PT, I've done everything to resolve my pain, but with NO LUCK. I have had SI issues for a long time, but I also broke my L4 and L5, and been diagnosed with cancer twice in the area of my hip/abdomen. Do not underestimate what these guys are showing you. If you are like me, you'll take any relief, no matter how minor... My hip has been terrible and I haven't been able to walk at all, I panicked and forgot everything I learned in PT. These guys are saviors! These stretches are proven and work for SI pain! Thank you for reminding me how to stretch my SI, I needed it now more than ever! Thank you so much!
I am a 68y old lady working in Hong Kong and a backpain sufferer for past 30 years. I want to congratulate and thank you for helping with your advice, ways to find remedies and encourage/strenghtening our endurance to move, exercise, relieve and find times of well being. Glad that I discover your site one year ago. Keep going!
Hanging my leg off the side of the bed is like magic. I can even feel the joint pop back into place and the pain immediately goes away. Thank you from the bottom of my heart. ~ Lisa
Me too, the hanging off a table has dramatically helped after 3 years of right Si agony. Love Bob and Brad, your humour is dry and self-deprecating like ours in England 👍
My auntie commonly rise in the morning with a lower back pain. Since I have given this lower back pain guide, MyBackPain7.blogspot.in to my auntie, her ordeal is gone. She`s very happy with the guidebook..
Maybe I'm a sceptic just from having back discomfort for 25 years with little to no relief. I've been seen by every specialist with nothing really helping long term. Here we are today and I see these stretches and bam! I feel something I haven't felt for many years, relief. I know I may be jumping the gun but even if it helps a little I appreciate you guys.
Exercise #4 has been a miracle, I barely feel the pain anymore It actually gave me anxiety because I couldn't believe how effective it was. Like, "it can't be this simple, right!?" kind of way
I know that this was filmed 4 years ago, but I am so thankful I stumbled across today. I can’t tell you how much I have been suffering. I did all of these exercises just now and immediately felt relief! Thank you so much for the information! 😅
I’ve been in severe pain on and off for months. This week the pain has been ON ! I was going insane. I searched Sacrum stretches and came upon your video. I did the chair stretch where you lift your leg and push against it. INSTANT RELIEF ❤️❤️❤️❤️❤️ Thank you from the bottom of my heart. God bless you. Lorrie 🥰
Hi Lorrie. I wanted to ask you when you did the leg lift on the stool and bendbthe knee and stretch did you feel your walk was even? Was it that one timebor did you repeat it?I'm lil nervous to try this one for it looks like it can misalign the sacrum. I dont know. I like Bob and Brad but just need to know if the muscle pain around the sacrum are healed. Thank you and I'm so glad it helped you.
Wow, this is some magic. Im 1,5 year after delivery of my son. Had si pain ever since which got much worse after recent full body massage. Did the first exercise in the chair like 3x for 10 seconds and instant relief. Went from pain 7/10 to 2/10. Will keep it up. Thank you
MT here. I was in so much pain last night and this morning, and was ready to call my work and tell them I couldn't make it in today. I tried your exercise suggestions and voila! I feel better and am going to get to work! Thank you SO SO much!!❤️❤️❤️
Best video for SI pain relief that doesn't require you to roll all around on the ground on your back! Every other video will start you off on the ground on your back. With my SI pain, if I dare roll around on the ground on my back the sacrum moves around and causes worse pain. Thanks so much for this informative video and very good stretch examples to help SI pain! Bravo!
I think physical therapists are wonderful!! I have had a lot of PT in my life, and my guy saved me so much pain. You are trained to learn where and why the body has pain in a specific area, and then approach the healing naturally. I love you guys!! Thanks for going digital!
Brad & Bob thank you I did these exercises & my lower back pain that I have had for the last three years eased up nearly immediately. Thank you so much, thank you.
I have been seeing a Chiropractor for over a year and going to a Physical Therapist 4 times a week. I have not been able to run anymore and not be able to rake leaves, gardening, construction or take out trash. I can't even pick my toddler up. These two men are lifesavers. They hit the pain areas and why this happens. My pain was in the right side lower back/hip and in the groin. I did the first exercise and then the 4th and then the third. I felt some relief and i am keeping my fingers crossed that this will be my long term preventive care.
I couldn't figure out the source of my pain, but from your other video where you explain the differences between nerve and joint pain, I realized it was SI pain. After doing these exercises, I went from stabbing pain with every left leg step to saying to my fiance: "wow! Look at me go!" Thank you so much, and wow, it really was immediate pain relief for me. I'm definitely going to be keeping up with these exercises.
I’ve had this issue for 8 years. The first two exercise were just a breath of fresh air and the first things I’ve ever found to give me relief. Let’s hope it works.
Include me with all those people who got relief with the leg drop off of the side of the bed exercise. I actually heard a slight pop the very first time I did this and it felt great. I do this regularly now and my back feels light-years better.
I have ankylosing spondylitis, severe stenosis, and half a dozen other spine problems. You guys have helped me so much! And your humor brightens my day!! Thank u guys!!
I checked here first as Bob & Brad helped my plantar faciatis. I was not diappointed in finding out that the pain I had was from the SI joint. I did exercises every 2 hours along with a couple of others for self adjustment and only a little sore and pain is mostly gone already. Thanks Brad!
I'm so glad I came across this video. I woke up one morning having non stop pain on my left side but as soon as I did these simple movements I had immediate relief. It didn't go away but it's definitely tolerable now. Thanks guys!!!! 😍
Guys, thank you so much! I have been going to the chiropractor for 2 months, doing the McKenzie movements every day, and only marginally better. I saw this video and tried the first movement in the chair and the pain completely goes away- FOR THE FIRST TIME!!! You're the best!
Some days I feel like I don’t even exist in this world because I’m stuck in a supine position for so much of my life! I have been diagnosed with chronic intractable pain and this SI joint is causing most of it! I have the worst spasms in my lower back and upper portion of my buttocks and the only thing that helps is laying and muscle relaxants (that make me so tired)! I’m really sick of this lifestyle! I just wish I could get relief and have it last! I’ve tried injections, aquatic physical therapy (and regular PT), strong pain medication (doesn’t work, and all the stuff in between! I have even tried yoga, which does help when I can actually perform the work required to gain relief.
I have had SI Joint pain for many many years. Injections have helped somewhat. The pain drains all energy out of me. I have not had these injections in several years! I had a fusion done six months ago in L4/L5. I still have SI Joint pain. However, the doctor never gave me specific exercises to do. Thankfully I came across your amazing video today. The exercises have given me some relief. I will continue doing them, and am hopeful not to need injections! Thank you for sharing this video 😊
I woke up yesterday with a lot of pan to my lower back on the left side, so I watched your other video that showed how to work out if the pain was joint, nerve or muscle. Identified it as SI joint. Doing the left leg hanging off the bed exercise has made a very noticeable difference. Thanks so much!
Thank you so much Bob and Brad! I did the first two exercises this evening and now I have just about 100% relief. Also, I am so grateful that you do these videos as, especially in this case, my instinct for handling it myself would probably done more harm than good. This is about the third or fourth time one of your videos has helped me. I live way out in the boonies, so it always great when I can handle these things myself....especially now during the pandemic, who wants to go to anywhere if it isn't necessary. (I am 76 years old). Many blessings to you both, and wishing you a happy and healthy 2022.
I just want to say a big thank you to Bob and Brad. I have found it so helpful to watch your videos to learn about what might be causing my pain and what might help in that period between seeing my doctor and determining whether I will need physical therapy treatment. You present the information in a way that’s no-nonsense, easy to absorb, and most of all, light hearted, which is really nice when I’m in pain and feeling crappy. Thank you for being awesome!!
Did 2 of the 3 exercises last night. Got some relief but could still feel the maladjustment on my right side. This morning my right side finally slipped back into place. I felt it pop. Its been out of place for about 4 weeks. Thank you for the video... it helped.
Going on 2 weeks of being in pain, first 4 days I couldn’t walk unassisted. My husband and I are both massage therapists so we knew which muscles to go after, but at this point it’s clear that it hasn’t been just muscular. I’ve only done 1 set of the chair exercise and the bed one and already I’m feeling relief. This is the best I’ve felt in 2 weeks. Finally being able to move around makes these stretches and exercises easier. Thank you for this video!!
I'm watching this while having SI joint pain & trying the 2nd relief method helps me so much!! I love how Bob, Brad, and the team makes this video very interactive and entertaining. Thank you so much for making my day! God bless to you all :)
I just want to say that finding this video was a GOD send. The first exercise was extremely helpful, the others were just as helpful. I just had hip replacement surgery on the 12th of November 2019, ( I’m 39 by the way ) and I’m still popping Ibuprofen and Tylenol like tic tacs. I had severe arthritis in my hip due to a work related injury that went ignored for at least a year before surgery, but after the surgery is when the pain moved to my SI joint. I’m scheduled for an MRI, but after research, I’ve found that an MRI isn’t helpful in seeing issues with the SI joint. So I plan to use these helpful exercises everyday until my doctors decide what to do next. Thank you so much for all you do, I’ve finally found something that works!!! You guys are the best!
Back in Feb of '14, I stepped out to sweep snow from my sidewalk. I didn't realize till too late that there was ice under the snow & I found myself doing the splits in a bad way - both legs abducting at the same time. There was nothing to grab ahold of & I could feel things getting ready to tear. So I pivoted so I could fall forward into the snow & get out of that mess. It hurt a lot & didn't get better, but x-rays didn't show anything broken. The pain & lack of ability got worse, to the point where I was convinced that I'd end up in a wheel chair. Then I finally got to see a physical therapist. It turns out that I had jacked up my SI joints. She pushed there & pulled that, & I was able to walk, albeit painfully, out of the therapy dept. I had been brought in in a wheelchair.
hi Bob and Brad. i just came across your video while scrolling here. I have been having this SI joint pain on my left side and it had been almost 6 months making rounds to many many doctors but all in vain. i really want to thank you for this video as I got 20% relief in just 5 minutes doing these exercise. and I am doing them from last one week and my pain has reduced almost 50%. Thanks again
Amazing!!! Instant relief after the first exercise, I was struggling so bad getting up, sitting down, even standing still caused pain. After the first exercise I feel totally normal. Thanks a million!! Greetings from Mexico
Hello... I am from India... And I am going through SI joint dysfunction... Will you please tell me... These exercise helps to reduce the pain... Or not... And how is your condition right now...
This video saved me. I've had other similar pains before that resolved with decompressing my spine, but this time it wasn't working at all and i couldn't really pinpoint what was the issue. After doing the first and third exersice i'm instantly feeling a lot better. Thank you Bob & Brad
Resting feels good but once up the pain was still there. Then I found Bob & Brad! Your techniques did the trick and straightened me out. Thanks so much for helping us all with your website.
I had an open book pelvic fx and sacrum turned into bits in 2007 as well. It's rare to find someone who has had a similar injury. Sending well wishes that you find relief in any way possible!
Been following you guys for several years now as preventative medicine....you always do a great job. Thanks for sharing your knowledge and enjoyable videos with the wide world.
My Physical Therapist diagnosed my Sacro-Iliac issue in less than 5 minutes and prescribed doing a yoga type bridge. You lie down on your back, draw your feet closer to your butt, so the leg below the knee is roughly vertical. Then you arch your back up into a bridge pushing as much as you can. Hold it for about 14-20 seconds. Your arms can be on your side, or you can have your palms under your head, it does not make much difference. I did twice a day for a week and the pain was gone. In fact I felt the problem (pain) gradually decrease over those seven days. It's simple and easy to do and it strengthens the ligaments and muscles (?) that connect the two bone areas. Anyone who does yoga already does this. Just like Bob and Brad said, the pain does not go below the knee. I've had several bouts of Sciatica (over a span of about 15 years) and that goes all the way down to your ankles and I could not find a quick fix for that. Now I do the yoga Bridge twice a day just to prevent the problem from coming back. It has not. Thanks for the video!
@@BobandBrad but for the record, the rail thing just saved my whole day. I deal with this but not ALL the time. I stepped off a curb wrong on Saturday and yesterday and today my back was testing me. Feels like I'm about to break in half. But this video always helps get me back in order. Thank you so much, you guys are the best!
I got IMMEDIATE relief from the first isotonic exercise. MD just wanted to give me Tramadol which knocked me out. More help from you guys in 10 minutes than the 3 months of physical therapy I did last year. Thanks.
I just started physio for my SI joint. Have been sitting on the couch too much during Covid and my SI joint jas locked up, causing a lot of pain the the lumbar region and down the side of my leg. Feels like someone someone put a block of concrete where my SI joint is. I'm going try these exercises and see if I cam find some relief. Thanks Bob and Brad.
Well it’s been weeks since I hurt my SI joint. Talked to Brad and watched this video and followed their suggestions and used a belt on my joint area. Instant results I’m amazed haven’t had any days without pain. THANK YOU Brad and Bob
That one you did on the stool struck me. I used to do that as a warm up stretch on leg days at the gym. A lot of the stuff I'm seeing on this channel I used to do as warm up or supplement in the gym, which is crazy to me because a lot of them I just adopted on my own because they felt really good, had nothing to do with specific therapy. That cable pull for posture is another one I used to do. It's crazy how much you can learn by just listening to your body.
I was diagnosed with invasive breast cancer October 2020 recently they found metastatic cancer in my si joint on the sacrum done. It hurts all the time! I’m definitely trying to get some relief. I’ll be starting radiation treatments this Friday I pray it reliefs the pain and kills the cancer!! Thank you for this video!!
I have severe SI joint dysfunction due to joint hypermobility syndrome (suspected Ehlers-Danlos Syndrome) and have found that an SI belt really helps with my SI joints. I've been using the SacroLoc belt made by Bauerfeind for the last year and a half and have had really good results with it. It's a bit pricey, but it's been completely worth it for me since I have to use it almost every day just to function normally.
Merianya S I have endo and many have been diagnosed with eds. I haven't don't know where to even get that diagnosis. When I mention was to drs they just brush me off I've had this si joint things since 21 disabled from it.
I just wanted to say thank you. I have been locked with my SI for a week and I did the stretch with my leg hanging and brought my knee up on opposite and automatic movement. Omg thank you thank you
I just tried every one of these exercises and they all helped my pain feel better. I exercised about 5 days ago and injured myself to the point I am walking around with so much pain in the sacrum and buttocks and sometimes hips. Maybe a little bit of the lower back is affected too. I got an x ray yesterday to make sure He problem is not a bone issue. I am hoping it is just muscle. The exercise I was doing was a Tracy Anderson workout move. One was rolling back into plough pose and then rolling forward into a downward dog and kicking one leg up to work the glutes and did his back and forth several times. The other move was on hands and knees, first kicking the leg up to tighten the glutes but then turning sideways and kicking the same leg forward. It’s hard to explain but it opens up the hip and then added a stretch. And I was wearing ankle weight. Anyway thanks so much for sharing all these ideas I will keep doing some of these moves very gently and carefully.
This was like magic for my SI sciatic pain all through my groin area and side of my leg. It really made a difference. I can still feel muscle spasms releasing in my foot and lower back 15 mins after I did these exercises. I’ve had this pain for over a year, but until you figure out what the hell it really is, one can’t research the internet. I was focussing on lumbar issues and disc problems (X-rays, etc) until I bumped on to this video. What can I say, I feel like I hit the jackpot by stumbling onto this video today!
Glad to hear your comment and to actually find someone going thru same pain as me. I have had groin and hip pain the took me out of work for last 2 years. No diagnosis by many docs. Pain all the time. Recently chiropractor said it’s so joint dysfunction I will try these exercises. Any other advice?
Larry Campbell yes actually, Bob and Brad have another video on si rehab exercises, which have been helpful and given me some relief. I also got an SI belt from amazon for CAD $20. It helps in relieving the spasms and pain quite significantly. I tried the leg drop from the bed at first for 5 mins and immediately my symptoms started to disappear and that’s when I knew the SI was the problem. I’ve been pretty comfortable being on my feet at work since I’ve had the si belt.
Core strengthening exercises Pitiformis strengthening Water/pool exercises * Belt only when you know pelvic is adjusted correctly w/ no pain. The resistance bands & anchors & foam rollers from Bob & Brad are Great! Also a Total Gym is helping me in strengthening b/c it’s like exercise w/o gravity on a sliding board & able to adjust with or without added resistance, also at an incline or not. .Bought used one off FB Marketplace - Much cheaper that way.
Love your sense of humor guys! I tripped over a sloppy stack of cardboard at work while holding something and landed on my right knee and elbow on cement. I twisted when I fell and now I have pain all the time in SI area. I was told by my supervisor and manager that it is just my fibromyalgia acting up so I feel like I can't get workmans comp because they will blame it on that. But it is joint pain, not knotted or spasming muscles. I have no health insurance. Going to try your videos for relief. Thanks for being there as a resource.
I tried that sitting exercise and it was like an instant magic. I felt 75% relief on my left hip pain for having bad sitting posture to excessively playing guitar. Big thanks to these famous PT
Omg thank you so much! I have a 15 month old and most days I can barely pick him up so I need to have him crawl on the couch to nurse him. I feel so guilty but this helped me instantly! I’m a single mom so being in pain is extremely difficult! My pain actually started after a chiropractor convinced me to start seeing him because I went to his office for cryotherapy. I wish I never went because he actually ruined my life in a big way. My pain is all day every day now. But hopefully this is the help I’ve been looking for because so far only ice packs have given me relief from time to time because I don’t take medication for pain.
I went to PT and they actually got on the table and pushed on my back until I cried. Needless to say I quit. I told her it was excruciating and she said but it will feel better. Well it didn’t. Four days of constant pain and no sleep. There are quack PT people out there. I am glad I found the real deal now.
Came here for confirmation bc I was sure my pain had to be SI related. I stepped off the porch with a heavy paver and almost fell to my knees in pain - exactly how you described it can happen. I was already familiar with the isometric knee push into the hands due to previous physical therapy exercises and it did help, others are helping too. I'm glad you confirmed my diagnosis that it's SI related, I'll keep up the exercises until it finds its way back into the proper location. Thanks!
Thank you so much for this video - you guys are awesome! I have had bad pain which seems to be related to the SI joint as nothing else was helping it until I tried the exercises you recommended. OMG I got instant relief! I hope by doing the exercises regularly throughout the day, it gets better over time! Love your work 💙 you’re both awesome and so helpful. Shame I’m in Australia, otherwise I would definitely visit your practice!
My SI joint is so bad. I always find myself sitting and pushing down with my hands on the chair to allow my lower body to hang just enough to hear it pop and the pressure is relieved. It’s funny to watch this video because I accidentally discovered the “leg off the bed” one by kind of throwing my leg over the side to get up from the bed one night and to my surprise it popped and felt so much better.
So glad I found this video I needed it tonight the way I need a 911 call for serious emergencies. Two of these movements definitely gave me enough relief to get through the night and I only need to make it to Monday to talk to my physical therapist. God bless you
Thank you! Wish I knew all of this years ago. But thank God I am learning now! Must look for that Pelvic belt. Think it would help stabilize while healing comes after awhile.
You guys far amazing!! I have been in pain for almost two weeks straight nothing at all has helped UNTIL I TRIED THE LEG DANGLE technique, this is the first time I have have had pain relief and 10 days I am constantly trying to put pressure on it and stretch it. It hurts and throb throughout the day like somebody stabbed me with a hot piece of iron through that joint. I have stage four endometriosis, so either the inflammation or adhesions it causes this to be way worse but once a month generally it’s right before my period and goes away for the last two weeks. It has been unrelenting and I finally had the feeling of being pain-free after doing your technique, I am just amazed. I will follow you guys forever.
I concur. My left leg is shorter by a half inch or so. Caused a lot of pressure in my right SI joint. Alignment exercises to relax and drop the left leg are awesome, but so are SI strengthening exercises AND intense quadricep and hamstring stretching as those muscles can tighten up (along with hip flexer) and cause the femur to be pulled up towards the hip causing SI issues. When I'm on top of my person exercises I can run like I'm in my early 20's again.
Wow. That really works! I have had this sort of pain for a very long time and more treatment for than I will mention. Thanks for posting. These helped right away.
Had pain in back that was getting worse and caused sleep loss. Exercises worked immediately and ache was gone. Still good after 24 hours. Thanks so much.
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Just watching regular down to earth guys who lack professional polish and have under-produced videos is relaxing and calming. These guys are the Bob Ross of physical therapy.
I had been going to the doctor for almost a full year due to pain in my SI joint that I developed while training for a marathon. I couldn't even walk long distances without succumbing to debilitating pain. They sent me to physical therapy, did x-rays and an MRI but were unable to find anything wrong. We tried a cortisone injection, but that only helped for a day or two. I tried a modified version of the stool stretch that was in this video and within 24 hours my pain was almost completely gone! Thank you so much for this video! I'm so excited to get back into running and live my life normally again!
Sam Thompson hey. Please comment, how did you modify that stretch? How was your stretch different from the one in the video? Thanks 😊 in a bit of pain here. Would love to know
@@akhitube1161 how is it now 3 yrs later?
Is your pain still completely gone?
@@goldilockz6517 unfortunately it came back after not too long, but I never got around to updating my comment. Over the last few years I've tried different kinds of stretches but have not been able to completely resolve my issue, although I do have some good days where it feels great before reverting back the next day. You may have better luck than I did, though, so I highly recommend giving it a go and seeing if it does the trick for you!
@@samthompson1612 frustrating I know the feeling, I just learned about the king of back pain I’m going to buy his book it’s so highly recommended by physical therapists everywhere call the back mechanic it took him five years to write it people fly to see him from all over, regular people athletes gymnast, so you name it he has an excellent reputation of getting to the source of the problem with a three hour analysis Out the exact cause of the pain. Bob interviewed him I can’t remember his name but you can Google it if you look up the name of the book back mechanic Bob said you are the first person I turn to if I questioned some thing he was so honored to have him on the show. Good luck.
First exercise starts at around 5:35 Thank me later
Thank you
Just a side character I know like get started already
Joe Bazooka some of us aren’t, good grief.
@@loisgreen6931 name-calling? Seriously? He even said that that's when the first excersize starts. If you needed the explanation, then this comment wasn't directed towards you.
Thank you! Dear god they ramble 🤣
I've been having this pain on and off for 9 months and have been seeing a physiotherapist and a chiropractor. I did the first exercise and immediately felt relief. You guys are lifesavers
No you feel good ?
Are you still ok?
Yeah like instant relief
yup instant relief
been doing this ever since
but lets face it, this will come back eventually but atleast now we have a quick fix
How about now?
THANK YOU BOB AND BRAD!!!!!! Thanks to this I was able to pick up my 1 year old for the first time in WEEKS and actually hug him tight! I am literally crying tears of relief this morning. I did the leg hanging exercise and there was a pop so loud I felt it in my head. This morning I got out of bed and walked straight. I could pick up my baby! No words can describe the gratitude. Thank you!!!!!!
Hi I know it has been 2 years now, but I m suffering in a similar situation. I have an 8 mnth old baby. And since 2 months, I have been having back pain which I can pinpoint to my left SI joint. I can't pick up and carry my baby too and its really hard to do my daily chores, sometimes I cry because of the pain. How r u now? Did u ever get cured?
@@ShG2022has your pain gotten better?
@@danialg7354 hi,I did physical therapy for 2 months and the pain has gradually gone down.
NO WAY!!!!!!!! After my first pregnancy nearly 15 years ago, I have had various degrees of SI pain. Hours of physio, massage, chiropractor and yoga have helped, but NOTHING has given me the ‘click’ that I was looking for, until that movement on the couch when you drop your leg off the side. BINGO!!!! Genius!!! Thank you so much. I could’ve saved myself a fortune if I’d seen this earlier!
6 weeks post pregnancy here. Started having severe pain in this area during pregnancy and just attributed it to being very pregnant. It continued after pregnancy, and one night after basically crawling up my stairs I found this video. The stretch where you hang your leg off the bed provided almost immediate relief. In the coming days I was able to walk normally again. I can't thank you enough! I even showed this video to my chiropractor because she saw such improvement in my pain.
LaurAluu wowwww....2gud of u..😀
That helped me the most too! Thank you guys for making this video!
See a physio first before a chiropractor. Just general advice. Congratulations on your progress, I hope you’re pain free!
Here for the same reasons. Stiffness only happened after my last pregnancy, had major hip issues during. It got better on its own, but 3.5 years later suddenly got stiff and painful for two days. I think it’s from sleeping on that side often. I find I go to sleep on that side and then wake up on that side as well.
What were your symptoms??
Yeah baby. Need any help relieving anything else? Johnny’s here if you need relief…
This channel is boomer as all hell but I love it! What a couple of nice, knowledgeable and helpful guys.
I was in agony and stumbled on this video looking for relief. Did 3 of the exercises and relief was immediate. 24 hours later I’m 90% better. Thank you so much!!
Physiotherapists hate this channel!
likewise, can't thank you guys enough
You must either be lying or know these guys because none of this helped me.
@@Raftimusprime Didn’t help me either
I'm hopeful... I'm miserable and ready to try it.
I have chronic si join pain and found Immediate relief from my pain just from watching this video. Thank you so much!
Saved my life....I've had RF ablations, opioid therapy and injections. But I've never been taught how to treat the inflammation which is the REAL PROBLEM! Thank you two for sharing your amazing skills and jovial personalities!
Wow, I’ve been having pain for at least a month, I tried, stretching, inversion table nothing was working. I did these exercises. They are awesome. Helped me a lot. God bless you guys.
I was diagnosed with an SI sprain on Monday. It happened while I was deadlifting the previous Thursday. The earliest the physical therapist could see me in next Tuesday. OMG these exercises REALLY helped alleviate the pain I was having! I can’t thank you enough for sharing!
I am sufferer for the last 22years
Never understood my problem
These guys cleared all my doubts
I had instant relief as I did these exercises
Thanks🙏
From India🇮🇳
I’m 28 and my SI has been progressively getting worse to the point that I thought I’d be in a wheelchair in the near future. I thought it was a back issue, and it has been misdiagnosed for years. I recently isolated the pain to the SI joint thanks to Google (healthcare is a joke), and found this video shortly thereafter. The pain relief is immense. I can’t thank you gentlemen enough for providing this video to the public for free.
Healthcare is a joke... then thanks two men in healthcare. 🤓
24 years old and broke my back last year. Found out I have a fused SI joint (- congenital). These exercises much less aggressive than chiropractor and better results as well. Thanks y’all.
Great video! I've been in and out of therapy, I've had surgeries, injections, been to PT, I've done everything to resolve my pain, but with NO LUCK. I have had SI issues for a long time, but I also broke my L4 and L5, and been diagnosed with cancer twice in the area of my hip/abdomen. Do not underestimate what these guys are showing you. If you are like me, you'll take any relief, no matter how minor... My hip has been terrible and I haven't been able to walk at all, I panicked and forgot everything I learned in PT. These guys are saviors! These stretches are proven and work for SI pain! Thank you for reminding me how to stretch my SI, I needed it now more than ever!
Thank you so much!
Thank you for sharing
9 months of looking for a hip pain solution and I got instant relief with these exercises - especially the leg hang. Thanks guys.
Thank you. All these years suffering from SI joint pain. Finally got relieved. Thanks a lot . You are the best.
I am a 68y old lady working in Hong Kong and a backpain sufferer for past 30 years. I want to congratulate and thank you for helping with your advice, ways to find remedies and encourage/strenghtening our endurance to move, exercise, relieve and find times of well being. Glad that I discover your site one year ago. Keep going!
Hanging my leg off the side of the bed is like magic. I can even feel the joint pop back into place and the pain immediately goes away. Thank you from the bottom of my heart. ~ Lisa
Same, i felt a little pop
Me too, the hanging off a table has dramatically helped after 3 years of right Si agony. Love Bob and Brad, your humour is dry and self-deprecating like ours in England 👍
How long does your pain relief last for ?
Now I know why you guys are the most famous internet physical therapists
Yes the same for me i felt cracks in there. No clue why this pain started but it feels like the one side bone is more out than other
This is like watching QVC, but in a good way. I was waiting for you to tell me how much the bench was, in easy payments.
My auntie commonly rise in the morning with a lower back pain. Since I have given this lower back pain guide, MyBackPain7.blogspot.in
to my auntie, her ordeal is gone. She`s very happy with the guidebook..
Did they ever say?😅 i have been looking for a good therapy table
That's funny because I immediately thought "I need one of those tables" 👍
@@riaalyx2682 h5879ky46568786i8rr55677r3 y874
La 55u774565th 4789894r6696yu5yy8u6 y8y5687y 4937684y 55u774565th 5y6y7uyr666746784t6y59y u87t4y6 6556y66i4536r58 45639555535r656t 5y6
😆😆😆
Maybe I'm a sceptic just from having back discomfort for 25 years with little to no relief. I've been seen by every specialist with nothing really helping long term. Here we are today and I see these stretches and bam! I feel something I haven't felt for many years, relief. I know I may be jumping the gun but even if it helps a little I appreciate you guys.
Exercise #4 has been a miracle, I barely feel the pain anymore
It actually gave me anxiety because I couldn't believe how effective it was. Like, "it can't be this simple, right!?" kind of way
I know that this was filmed 4 years ago, but I am so thankful I stumbled across today. I can’t tell you how much I have been suffering. I did all of these exercises just now and immediately felt relief! Thank you so much for the information! 😅
my pain was a 8,9,and 10 . i did what you said , and now my pain is 0 ,thanks...
I’ve been in severe pain on and off for months. This week the pain has been ON ! I was going insane. I searched Sacrum stretches and came upon your video. I did the chair stretch where you lift your leg and push against it. INSTANT RELIEF ❤️❤️❤️❤️❤️
Thank you from the bottom of my heart. God bless you.
Lorrie 🥰
Just found this video. I hope it does what you say. I’m in agony.
Hi Lorrie. I wanted to ask you when you did the leg lift on the stool and bendbthe knee and stretch did you feel your walk was even? Was it that one timebor did you repeat it?I'm lil nervous to try this one for it looks like it can misalign the sacrum. I dont know. I like Bob and Brad but just need to know if the muscle pain around the sacrum are healed. Thank you and I'm so glad it helped you.
@@cynthiamartinez3192 it’s hard for me to walk as it is..the stretch did ease the sciatic pain
Wow, this is some magic. Im 1,5 year after delivery of my son. Had si pain ever since which got much worse after recent full body massage. Did the first exercise in the chair like 3x for 10 seconds and instant relief. Went from pain 7/10 to 2/10. Will keep it up. Thank you
I always thought it was back pain. This makes sense. You guys are wonderful! If RUclips only had one channel I’d choose yours.
MT here. I was in so much pain last night and this morning, and was ready to call my work and tell them I couldn't make it in today. I tried your exercise suggestions and voila! I feel better and am going to get to work! Thank you SO SO much!!❤️❤️❤️
if you want fix SI joint in less a month? contacte me
Best video for SI pain relief that doesn't require you to roll all around on the ground on your back! Every other video will start you off on the ground on your back. With my SI pain, if I dare roll around on the ground on my back the sacrum moves around and causes worse pain. Thanks so much for this informative video and very good stretch examples to help SI pain! Bravo!
I'm a struggling physical therapy student and I just want to say that you videos are IMPORTANT in my life. Thank you so much! 💕
I think physical therapists are wonderful!! I have had a lot of PT in my life, and my guy saved me so much pain. You are trained to learn where and why the body has pain in a specific area, and then approach the healing naturally. I love you guys!! Thanks for going digital!
Brad & Bob thank you I did these exercises & my lower back pain that I have had for the last three years eased up nearly immediately. Thank you so much, thank you.
I have been seeing a Chiropractor for over a year and going to a Physical Therapist 4 times a week. I have not been able to run anymore and not be able to rake leaves, gardening, construction or take out trash. I can't even pick my toddler up. These two men are lifesavers. They hit the pain areas and why this happens. My pain was in the right side lower back/hip and in the groin. I did the first exercise and then the 4th and then the third. I felt some relief and i am keeping my fingers crossed that this will be my long term preventive care.
I couldn't figure out the source of my pain, but from your other video where you explain the differences between nerve and joint pain, I realized it was SI pain. After doing these exercises, I went from stabbing pain with every left leg step to saying to my fiance: "wow! Look at me go!" Thank you so much, and wow, it really was immediate pain relief for me. I'm definitely going to be keeping up with these exercises.
How did you improved after ? How are you after one year?
@@marcin6386 he quit using yt.
I’ve had this issue for 8 years. The first two exercise were just a breath of fresh air and the first things I’ve ever found to give me relief. Let’s hope it works.
Or Go to a good chiropractor
My left side of said joint has given me problems since my first pregnancy many years ago. Glad you did this video.
Thank you for sharing those exercises, the one described at 6.50 really made me feel better!
Glad we could help.
Include me with all those people who got relief with the leg drop off of the side of the bed exercise. I actually heard a slight pop the very first time I did this and it felt great. I do this regularly now and my back feels light-years better.
I have ankylosing spondylitis, severe stenosis, and half a dozen other spine problems. You guys have helped me so much! And your humor brightens my day!! Thank u guys!!
I’m about to be investigated for AS after a doctor finding arthritis in my SI joint at 30 :/ I’m honestly so scared
@@Boots_293I hope you’re doing well.
Right, if it would be so easy there would be no artificial hip joint surgery.................
these guys are the best , Honestly they are ! God bless them !! l want to have them for a long time in my life ,
I checked here first as Bob & Brad helped my plantar faciatis. I was not diappointed in finding out that the pain I had was from the SI joint. I did exercises every 2 hours along with a couple of others for self adjustment and only a little sore and pain is mostly gone already. Thanks Brad!
I'm so glad I came across this video. I woke up one morning having non stop pain on my left side but as soon as I did these simple movements I had immediate relief. It didn't go away but it's definitely tolerable now. Thanks guys!!!! 😍
Guys, thank you so much! I have been going to the chiropractor for 2 months, doing the McKenzie movements every day, and only marginally better. I saw this video and tried the first movement in the chair and the pain completely goes away- FOR THE FIRST TIME!!! You're the best!
Most of the time I feel like if I could just get a screwdriver shoved into my SI joint I would get some relief
Haha
Some days I want to hit it with a hammer!
Some days I feel like I don’t even exist in this world because I’m stuck in a supine position for so much of my life! I have been diagnosed with chronic intractable pain and this SI joint is causing most of it! I have the worst spasms in my lower back and upper portion of my buttocks and the only thing that helps is laying and muscle relaxants (that make me so tired)! I’m really sick of this lifestyle! I just wish I could get relief and have it last! I’ve tried injections, aquatic physical therapy (and regular PT), strong pain medication (doesn’t work, and all the stuff in between! I have even tried yoga, which does help when I can actually perform the work required to gain relief.
Rebecca Stark me too I hate it and I can’t find any help either I’m so sorry you feel like that.
Or a rubber mallet
I have had SI Joint pain for many many years. Injections have helped somewhat. The pain drains all energy out of me. I have not had these injections in several years!
I had a fusion done six months ago in L4/L5. I still have SI Joint pain.
However, the doctor never gave me specific exercises to do. Thankfully I came across your amazing video today. The exercises have given me some relief. I will continue doing them, and am hopeful not to need injections!
Thank you for sharing this video 😊
I woke up yesterday with a lot of pan to my lower back on the left side, so I watched your other video that showed how to work out if the pain was joint, nerve or muscle. Identified it as SI joint. Doing the left leg hanging off the bed exercise has made a very noticeable difference. Thanks so much!
You both are SAINTS- helping so many people for free. Wish the world was full of people like you !
THANK YOU THANK YOU THANK YOU
Thank you so much Bob and Brad! I did the first two exercises this evening and now I have just about 100% relief. Also, I am so grateful that you do these videos as, especially in this case, my instinct for handling it myself would probably done more harm than good. This is about the third or fourth time one of your videos has helped me. I live way out in the boonies, so it always great when I can handle these things myself....especially now during the pandemic, who wants to go to anywhere if it isn't necessary. (I am 76 years old). Many blessings to you both, and wishing you a happy and healthy 2022.
I just want to say a big thank you to Bob and Brad. I have found it so helpful to watch your videos to learn about what might be causing my pain and what might help in that period between seeing my doctor and determining whether I will need physical therapy treatment. You present the information in a way that’s no-nonsense, easy to absorb, and most of all, light hearted, which is really nice when I’m in pain and feeling crappy. Thank you for being awesome!!
Did 2 of the 3 exercises last night. Got some relief but could still feel the maladjustment on my right side. This morning my right side finally slipped back into place. I felt it pop. Its been out of place for about 4 weeks. Thank you for the video... it helped.
Glad that we could help :)
I NEED MINE TO POP I CAN FEEL IT IS READY TO
Going on 2 weeks of being in pain, first 4 days I couldn’t walk unassisted. My husband and I are both massage therapists so we knew which muscles to go after, but at this point it’s clear that it hasn’t been just muscular. I’ve only done 1 set of the chair exercise and the bed one and already I’m feeling relief. This is the best I’ve felt in 2 weeks. Finally being able to move around makes these stretches and exercises easier. Thank you for this video!!
I'm watching this while having SI joint pain & trying the 2nd relief method helps me so much!! I love how Bob, Brad, and the team makes this video very interactive and entertaining. Thank you so much for making my day! God bless to you all :)
I just want to say that finding this video was a GOD send. The first exercise was extremely helpful, the others were just as helpful. I just had hip replacement surgery on the 12th of November 2019, ( I’m 39 by the way ) and I’m still popping Ibuprofen and Tylenol like tic tacs. I had severe arthritis in my hip due to a work related injury that went ignored for at least a year before surgery, but after the surgery is when the pain moved to my SI joint. I’m scheduled for an MRI, but after research, I’ve found that an MRI isn’t helpful in seeing issues with the SI joint. So I plan to use these helpful exercises everyday until my doctors decide what to do next. Thank you so much for all you do, I’ve finally found something that works!!! You guys are the best!
Back in Feb of '14, I stepped out to sweep snow from my sidewalk. I didn't realize till too late that there was ice under the snow & I found myself doing the splits in a bad way - both legs abducting at the same time. There was nothing to grab ahold of & I could feel things getting ready to tear. So I pivoted so I could fall forward into the snow & get out of that mess.
It hurt a lot & didn't get better, but x-rays didn't show anything broken. The pain & lack of ability got worse, to the point where I was convinced that I'd end up in a wheel chair. Then I finally got to see a physical therapist. It turns out that I had jacked up my SI joints. She pushed there & pulled that, & I was able to walk, albeit painfully, out of the therapy dept. I had been brought in in a wheelchair.
Just watching this again for the 100th time. You guys changed my life! you ARE super heroes! Thank you .
Wow that leg/ hip drop off the side of the bed did a big adjustment. Amazing
hi Bob and Brad. i just came across your video while scrolling here. I have been having this SI joint pain on my left side and it had been almost 6 months making rounds to many many doctors but all in vain. i really want to thank you for this video as I got 20% relief in just 5 minutes doing these exercise. and I am doing them from last one week and my pain has reduced almost 50%. Thanks again
Amazing!!! Instant relief after the first exercise, I was struggling so bad getting up, sitting down, even standing still caused pain. After the first exercise I feel totally normal. Thanks a million!! Greetings from Mexico
Hello... I am from India... And I am going through SI joint dysfunction... Will you please tell me... These exercise helps to reduce the pain... Or not... And how is your condition right now...
@@anshulgupta7158 Have you tried any of these techniques and did your pain go away? I truly hope so.
@@cynthiamartinez3192 what are your symptoms...!?
This video saved me. I've had other similar pains before that resolved with decompressing my spine, but this time it wasn't working at all and i couldn't really pinpoint what was the issue. After doing the first and third exersice i'm instantly feeling a lot better. Thank you Bob & Brad
Resting feels good but once up the pain was still there. Then I found Bob & Brad! Your techniques did the trick and straightened me out. Thanks so much for helping us all with your website.
WHY did I suffer all day until I looked up your site??? Immediate relief! Thank you, thank you!
I broke my pelvis and shattered my sacrum in 2007 I have been in constant pain since then. I am going to try this. Thank you.
I had an open book pelvic fx and sacrum turned into bits in 2007 as well. It's rare to find someone who has had a similar injury. Sending well wishes that you find relief in any way possible!
My father tried these exercises and it was immediate relief for him, he called it "Magical" thank you!
Been following you guys for several years now as preventative medicine....you always do a great job. Thanks for sharing your knowledge and enjoyable videos with the wide world.
Hi I'm commenting from Lagos Nigeria and I just got immediate relief from using your exercise. Thanks a lot for your video
Wonderful!
uuuuugh struggle with SI pain CONSTANTLY! thank you so much for this, I'm excited to try!
My Physical Therapist diagnosed my Sacro-Iliac issue in less than 5 minutes and prescribed doing a yoga type bridge. You lie down on your back, draw your feet closer to your butt, so the leg below the knee is roughly vertical. Then you arch your back up into a bridge pushing as much as you can. Hold it for about 14-20 seconds. Your arms can be on your side, or you can have your palms under your head, it does not make much difference. I did twice a day for a week and the pain was gone. In fact I felt the problem (pain) gradually decrease over those seven days. It's simple and easy to do and it strengthens the ligaments and muscles (?) that connect the two bone areas.
Anyone who does yoga already does this. Just like Bob and Brad said, the pain does not go below the knee. I've had several bouts of Sciatica (over a span of about 15 years) and that goes all the way down to your ankles and I could not find a quick fix for that.
Now I do the yoga Bridge twice a day just to prevent the problem from coming back. It has not.
Thanks for the video!
"We're gonna ignore the nerves right now, get those out of the way"
IF ONLY
HAHA
@@BobandBrad but for the record, the rail thing just saved my whole day. I deal with this but not ALL the time. I stepped off a curb wrong on Saturday and yesterday and today my back was testing me. Feels like I'm about to break in half.
But this video always helps get me back in order.
Thank you so much, you guys are the best!
Right, that's my whole problem!
I let them chit chat because they help me
I got IMMEDIATE relief from the first isotonic exercise. MD just wanted to give me Tramadol which knocked me out. More help from you guys in 10 minutes than the 3 months of physical therapy I did last year. Thanks.
I just started physio for my SI joint. Have been sitting on the couch too much during Covid and my SI joint jas locked up, causing a lot of pain the the lumbar region and down the side of my leg. Feels like someone someone put a block of concrete where my SI joint is. I'm going try these exercises and see if I cam find some relief. Thanks Bob and Brad.
how are you feeling now?
Well it’s been weeks since I hurt my SI joint. Talked to Brad and watched this video and followed their suggestions and used a belt on my joint area. Instant results I’m amazed haven’t had any days without pain. THANK YOU Brad and Bob
Some very good points.
It would be useful to see a video relating to strengthening of the SIJ for stability.
Had this pain for 3 days, saw your video, did the PT exercises recommended - WOW, 90% better this evening. THANK YOU.
That one you did on the stool struck me. I used to do that as a warm up stretch on leg days at the gym. A lot of the stuff I'm seeing on this channel I used to do as warm up or supplement in the gym, which is crazy to me because a lot of them I just adopted on my own because they felt really good, had nothing to do with specific therapy. That cable pull for posture is another one I used to do. It's crazy how much you can learn by just listening to your body.
Cable pull for posture?
This!!!! Is so true.
Yes the third thing he did, I was like "hey I already do that"
I was diagnosed with invasive breast cancer October 2020 recently they found metastatic cancer in my si joint on the sacrum done. It hurts all the time! I’m definitely trying to get some relief. I’ll be starting radiation treatments this Friday I pray it reliefs the pain and kills the cancer!! Thank you for this video!!
I have severe SI joint dysfunction due to joint hypermobility syndrome (suspected Ehlers-Danlos Syndrome) and have found that an SI belt really helps with my SI joints. I've been using the SacroLoc belt made by Bauerfeind for the last year and a half and have had really good results with it. It's a bit pricey, but it's been completely worth it for me since I have to use it almost every day just to function normally.
Merianya S I have endo and many have been diagnosed with eds. I haven't don't know where to even get that diagnosis. When I mention was to drs they just brush me off I've had this si joint things since 21 disabled from it.
I just wanted to say thank you. I have been locked with my SI for a week and I did the stretch with my leg hanging and brought my knee up on opposite and automatic movement. Omg thank you thank you
Thank you so much! I dont even know what else to say! I got immediate relief! This has been bothering me so bad!
I just tried every one of these exercises and they all helped my pain feel better. I exercised about 5 days ago and injured myself to the point I am walking around with so much pain in the sacrum and buttocks and sometimes hips. Maybe a little bit of the lower back is affected too. I got an x ray yesterday to make sure He problem is not a bone issue.
I am hoping it is just muscle. The exercise I was doing was a Tracy Anderson workout move. One was rolling back into plough pose and then rolling forward into a downward dog and kicking one leg up to work the glutes and did his back and forth several times. The other move was on hands and knees, first kicking the leg up to tighten the glutes but then turning sideways and kicking the same leg forward. It’s hard to explain but it opens up the hip and then added a stretch. And I was wearing ankle weight. Anyway thanks so much for sharing all these ideas I will keep doing some of these moves very gently and carefully.
This was like magic for my SI sciatic pain all through my groin area and side of my leg. It really made a difference. I can still feel muscle spasms releasing in my foot and lower back 15 mins after I did these exercises. I’ve had this pain for over a year, but until you figure out what the hell it really is, one can’t research the internet. I was focussing on lumbar issues and disc problems (X-rays, etc) until I bumped on to this video. What can I say, I feel like I hit the jackpot by stumbling onto this video today!
Glad to hear your comment and to actually find someone going thru same pain as me. I have had groin and hip pain the took me out of work for last 2 years. No diagnosis by many docs. Pain all the time. Recently chiropractor said it’s so joint dysfunction I will try these exercises. Any other advice?
Larry Campbell yes actually, Bob and Brad have another video on si rehab exercises, which have been helpful and given me some relief. I also got an SI belt from amazon for CAD $20. It helps in relieving the spasms and pain quite significantly. I tried the leg drop from the bed at first for 5 mins and immediately my symptoms started to disappear and that’s when I knew the SI was the problem. I’ve been pretty comfortable being on my feet at work since I’ve had the si belt.
Core strengthening exercises
Pitiformis strengthening
Water/pool exercises
* Belt only when you know pelvic is adjusted correctly w/ no pain.
The resistance bands & anchors & foam rollers from Bob & Brad are Great!
Also a Total Gym is helping me in strengthening b/c it’s like exercise
w/o gravity on a sliding board & able to adjust with or without added resistance, also at an incline or not.
.Bought used one off FB Marketplace - Much cheaper that way.
I recently ended up getting a cortisone shot in my left SI and it's been feeling better by the day. Physio increases the rate of recovery.
@@amitabh15 the pain ever return?
Thanks a lot for this .I am from India and I am really speechless,how I have been benefitted from this video....
that intro song was freaking FIRE!!
Legit made phone overheat
Fucking*
Bob and Brad, the two most famous physical therapists on the internet 🎶
Love your sense of humor guys! I tripped over a sloppy stack of cardboard at work while holding something and landed on my right knee and elbow on cement. I twisted when I fell and now I have pain all the time in SI area. I was told by my supervisor and manager that it is just my fibromyalgia acting up so I feel like I can't get workmans comp because they will blame it on that. But it is joint pain, not knotted or spasming muscles. I have no health insurance. Going to try your videos for relief. Thanks for being there as a resource.
Hip flexor stretching and Standing Quad stretch are also very effective at correcting dysfunction...
I tried that sitting exercise and it was like an instant magic. I felt 75% relief on my left hip pain for having bad sitting posture to excessively playing guitar. Big thanks to these famous PT
Omg thank you so much! I have a 15 month old and most days I can barely pick him up so I need to have him crawl on the couch to nurse him. I feel so guilty but this helped me instantly! I’m a single mom so being in pain is extremely difficult! My pain actually started after a chiropractor convinced me to start seeing him because I went to his office for cryotherapy. I wish I never went because he actually ruined my life in a big way. My pain is all day every day now. But hopefully this is the help I’ve been looking for because so far only ice packs have given me relief from time to time because I don’t take medication for pain.
Oh my god I love you guys. Leg was numb and spasming and the pain was burning in my low back and butt. Now it feels completely fine. Unbelievable
That's great to hear!
I went to PT and they actually got on the table and pushed on my back until I cried. Needless to say I quit. I told her it was excruciating and she said but it will feel better. Well it didn’t. Four days of constant pain and no sleep. There are quack PT people out there.
I am glad I found the real deal now.
Came here for confirmation bc I was sure my pain had to be SI related. I stepped off the porch with a heavy paver and almost fell to my knees in pain - exactly how you described it can happen. I was already familiar with the isometric knee push into the hands due to previous physical therapy exercises and it did help, others are helping too. I'm glad you confirmed my diagnosis that it's SI related, I'll keep up the exercises until it finds its way back into the proper location. Thanks!
Thank you so much for this video - you guys are awesome! I have had bad pain which seems to be related to the SI joint as nothing else was helping it until I tried the exercises you recommended. OMG I got instant relief! I hope by doing the exercises regularly throughout the day, it gets better over time! Love your work 💙 you’re both awesome and so helpful. Shame I’m in Australia, otherwise I would definitely visit your practice!
I’m SO grateful for your help. Bless you all
Thank you!
My SI joint is so bad. I always find myself sitting and pushing down with my hands on the chair to allow my lower body to hang just enough to hear it pop and the pressure is relieved. It’s funny to watch this video because I accidentally discovered the “leg off the bed” one by kind of throwing my leg over the side to get up from the bed one night and to my surprise it popped and felt so much better.
AJ V I want mine to pop so bad ..it’s been hurting
So glad I found this video I needed it tonight the way I need a 911 call for serious emergencies. Two of these movements definitely gave me enough relief to get through the night and I only need to make it to Monday to talk to my physical therapist. God bless you
Thank you! Wish I knew all of this years ago. But thank God I am learning now! Must look for that Pelvic belt. Think it would help stabilize while healing comes after awhile.
Can get one on Amazon. Look for 'serola belt'
You guys far amazing!! I have been in pain for almost two weeks straight nothing at all has helped UNTIL I TRIED THE LEG DANGLE technique, this is the first time I have have had pain relief and 10 days I am constantly trying to put pressure on it and stretch it. It hurts and throb throughout the day like somebody stabbed me with a hot piece of iron through that joint. I have stage four endometriosis, so either the inflammation or adhesions it causes this to be way worse but once a month generally it’s right before my period and goes away for the last two weeks. It has been unrelenting and I finally had the feeling of being pain-free after doing your technique, I am just amazed. I will follow you guys forever.
Find dr Elizabeth Bright and listen to her interviews
I concur. My left leg is shorter by a half inch or so. Caused a lot of pressure in my right SI joint. Alignment exercises to relax and drop the left leg are awesome, but so are SI strengthening exercises AND intense quadricep and hamstring stretching as those muscles can tighten up (along with hip flexer) and cause the femur to be pulled up towards the hip causing SI issues. When I'm on top of my person exercises I can run like I'm in my early 20's again.
Wow. That really works! I have had this sort of pain for a very long time and more treatment for than I will mention. Thanks for posting.
These helped right away.
8:38 - 8:42 totally cracked me up. It was just so... informative.
Had pain in back that was getting worse and caused sleep loss. Exercises worked immediately and ache was gone. Still good after 24 hours. Thanks so much.