3 Self Adjustment Techniques for SI Joint Pain
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- Опубликовано: 14 окт 2024
- For Ben Greenfield...and anyone suffering with SI joint pain, chronic hamstring pulls or tightness and groin pain.
Here are 3 simple techniques you can do just about anywhere. Including a brief description of why they work.
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Dude you are my hero!!!! I have been having extreme pain in my right si joint and have been going to physical therapy for around 2 months with no help! As soon as I tried the first stretch I felt the pop you were talking about and had instant relief! I’m pretty sure my wife thought I was crazy the way I was yelling in excitement over the relief I felt! Thank you so much for putting this video up!
Hey man it's been a month fron tis comment. Has this really helped you? I think i have this problem but its topk me a while to realise this was rhe problem! I work 12 hours a day in a chair so i really need to get this sorted. Im going to do these techniques.
Martin Frazer Yes it really helped me and I make sure to do it every morning before I go to work and when I get home. I also set in a chair all day too for work. I also do a lot of psoas muscle stretches that really helped me out too! I hope you get rid of the pain I know how disabling it can be!!
Outlier117 thank you very much for the reply man i really appreciate it. I will start doing these! This problem gives me a really dull ache in my lower back, seems to get worse when i walk about and im more active. I will start doing these from now on! Im near sure this is the problem i have as when i go to the chriopractor he always has to push my si joint bones back in, the right one sticks out more too. Plus i also have mild scoliosis bending to the right... i know it sucks! Lol thanks man.
@@frazerlfc6954 Martin Frazer, how are you doing 8 month's further? I'm having so much pain at the moment and doing physical therapy for a few months. My pain is not going away at all.
The chiropractor Cesak in Houston TX herniated and damaged my si joint on the right side. I went to physical therapy 2 yrs. The Dr. Wanted to do spinal surgery. Smdh
I didn’t feel the pop, but doing these isometric exercises fixed my SI joint pain completely! Was running with no issues the next day.
I have just discovered your video,I have been in considerable pain in my hips & legs 🦵 did the exercises twice and the pain is 90% gone,I am still in disbelief! Thank you Sir you have no idea how this has changed my life I am a very fit 79 year old God bless you!!
I’m in tears , I’ve been pain free today all day long for the first time since my car accident in October 2016( rear ended on the right side) I’ve had pain on my right hip and SI. Ive Gad xrays, mri, no hernias,nothing structure wise, but suffered from pain all this time. I’ve been doing the exercises since Thursday and today is Monday. On Friday I made an appointment and went to a PT en the therapist massaged my lower back and my hip, front side very deep massage , uncomfortable but it is working, I pray I stay like this for a long time. Thank you thank you so much , for caring for health and pain! God bless you!!! I
I hope you’re feeling better now
How are u now?
This worked for me first time!! The noise when I was pushing my right knee to my shoulder sounded like press-studs popping open.
I could not believe that the pain I had been suffering for more than 25 years suddenly disappeared. Thank you very, very much.
Thanks for your help
@@RoseGold-db6xe Hi Rose, as long as I keep active I am totally fine, thank you 🙂 (desk job is a killer!). I still do these self adjustment techniques though, any time my lower back starts aching and that does the trick.
Holy shit this cured the SI pain I've been walking around with for years on the first day! You are a legend, sir!
5 years since I struggle with my SI joint pain, you saved my life since
the last three days i discovered your exercises. Thank you so much !!
Rodrigue Vera Ortiz can you please describe all pain symptoms you had ? Thanks.
I popped so loud. I cried. Ive been looking to find something to help my SI joint. Ive been going to expensive doctors for years trying to find something that can help the pain. For the first time today I felt what it feels like to be pain free in my lower back. Thank you.
I was laying in bed in agony unable to find a position to relieve the pain, and tried RUclips out of desperation. I don’t even know if I did it fully but had instant relief after the first exercise! Still feeling good all day today. Thank you so much!
I've been hobbling around in pain for the last week, barely able to walk or function. The very first exercise and I'm back in business! THANK YOU!
Wonderful the 3rd exercise worked on my left side. I felt the joint go back into place and it has stayed there ever since. I did this last year! Thank you so much. Carol
I have been in pain for a week, sitting in a chair was painful, but it was much more painful transitioning from sitting to standing, so much pain. Tried the adjustments; its like a miracle, I can go from sitting to standing without much pain. Thank you very much.
I had an acute SI injury on Monday at jiu-jitsu. I could barely walk this morning without pain. I found this and I'm feeling so much better after a couple cycles of these exercises. Thank you!
This is amazing how many people feel like you have been an answered prayer. I don't know that I have SI joint pain, but I do have lateral hip issues and I think my pelvis may be disaligned. I'm going to add these to my daily exercises. Ty for sharing, and it's inspiring here in the comment section :)
Thank you so much!! So happy I watched this video! My SI joint has been causing pain for months. I felt the pop in my groin and felt relief on my lower back where the SI joint isssss
I’ve been struggling with lower back pain and SI joint pain for over a year. Pain more to the right side and in the buttock. I have hip shift when squatting which I presume is connected. I’ve done this a couple of times a day for two days now and the improvement is noticeable. I heard a massive crack with the first exercise and haven’t done the other two. Very impressed and I’m going to stick with it.
this is great! I torqued my pelvis about 30 years ago and this is the first thing I've found that gives me, pretty much, instant relief.
THANK YOU!!! I have tried numerous exercises/stretches for almost an entire year trying to get some relief. I felt the pop with the very first stretch you showed and (while still not completely pain free) what a difference! Thank you again!!!
Man! I believe God used you to answer a prayer....I tried it and achieve a big difference immediately........thank you!
Me too! I was in such pain and prayed for healing and a few hours later before going to bed I found this video, did the first two stretches and afterwards felt no more pain! Praise God
Oh my god, it is magical how well this worked. I did the first exercise and heard the click. My pain isn’t completely gone, but has subsided quite a bit. When I went to the doctor all they did was give me a muscle relaxer.
Thank you so much!
Thank you thank you thank you! I have been dealing with SI pain on my right side for six months. Been to several doctors including chiropractic. Last night in desperation, I tried out your suggestions, felt a pop - no more pain! I can't believe it!!!
Omg, those outer inner ones are so friggin amazing !! Wish I'd learned it before now!!!
Perfect! It works. This was for my L1 joint, which had slipped, funnily during a workout! It clicked out as said, first time around. Thanks.
This is the first time I've actually heard and felt a pop. Amazing, thank you so much.
Omg resetting the pubic synthesis freaked me out, got 3 pretty audible clicks. THANK YOU SO MUCH 🙏🏼
After just the first technique, I felt relief. Thanks so much!!
This is so awesome! I have been in pain for 3 days and it went away completely after I did these exercises. Thank you so much!
Do you get the pain back ?i just tried these gave me relief
I can't believe it worked 🥺 I tried all exercises from the youtube results but only this video gave me some instant relief. Thank you for this! Will surely keep doing them, it's the second time I'm experiencing this pain.
Absolutely amazed. Thank you so much. I dealt with pelvic pain for the last few days. Probably moved wrong at work(mechanical engineering)
Today it was really painful so I was getting ready to go see a doctor tomorrow. Now after a hot shower and your advice it is almost back to normal. Feels WAAAY better. Thank you so much from Germany ! 🤗
Holy Moley Doc! This worked on me!!!! thank you very much. I have shared this with friends who have similar issues. They love you too!
This changed my life. Thank you.
For the past week my SI pain has gotten worse on my right side. I found your video here and did them right away. While I'm still in pain it's nothing like it was 5 minutes ago. This is definitely something I will be doing daily. Thank you for this!
You saved my Christmas vacation. Today is Dec 24th, I popped my SI joint snowboarding... Chiro and Physio are closed for the holidays. I did your self-adjustments and brought my back in place. I went from not moving to be able to move around and put on my boots by myself.
Oh. My. Goodness. Of all the self adjustments videos I have tried, this was the only one that resulted in any cracking and instant relief! I’ve had chronic SI joint pain/dysfunction for years and have needed monthly OMT treatments for years now. I’ve had an exacerbation with pain that has been waking me multiple times during the night when I roll over. I’m hoping this will offer me relief (and better sleep!) until I see my doc in 2 days! Thanks so much!!
Chad, I cannot thank you enough. I have dealth with chronic low back pain for over a decade. I was a competitive gymnast through college and work in operating room standing on my feet for long hours. I have tried pain medications, muscle relaxants, steroid injections, and chiropractic care. A colleague of mine told me that he tried a few exercises for SI joint pain and it worked wonders for him. I googled this and found your videos. After practicing these three exercises for a week, along with ABduction with a theraband my pain is completely under control. I do have to do this two or three times a day or soreness creeps back in, but I cannot tell you how grateful I am to you. My back hasn't felt this good in over ten years. Is it common for people to have to do these exercises a couple times a day to keep symptoms at bay, or will this go away completely? Thanks again, keep fighting the good fight!
Did you get answer to your question?
This is amazing. Will keep coming back to this lesson. ♡♡
Thank you so much for sharing this! I've struggled with low pack pain, si joint dysfunction, and sciatica for years. It got so bad last year that I was out of work for 2 months. It just started acting up again and I found this video and I finally heard/felt that "click" in this self adjustment. What a relief! Thanks again!!
how are ya now?
Thank you so much for the information. I will definitely do these regularly.
I don't know where to start! You Sir have absolutely saved my life!! I have been dealing with pain everyday for years " Somewhere around 10 years" Im 32 always been fit always good shape, own multiple business in HD truck repair Trucking Company/ Dealer ship. My dad has started a tire shop over 30 years ago in SW MI I've changed 10's of thousands of semi tires lower back and SI joint pain has been with me everyday workdays are always 10-16 hours! The wild days of moto cross racing, and jumping with my knee into the side wall of semi tires to break the bead has payed a giant toll on my SI joints.
I was doing stretches countless times a day massage therapist local chiropractors it all seemed to give a little relief/temporary but never real relief! My legs would stay so tight that i thought i had some type of muscle disease/bulging disk I've changed my diet drink nothing but water you name it I've tried it. watched different youtube videos but where the magic happened is when i watched yours, Followed the steps brought my legs up and squeezed to reset. My groine area popped like nothing I've ever herd multiple pops sounded like a "machine gun" since i have been doing all the SI joint adjust and strengthening routines you recommend. Also the Piriformis stretching! My legs felt so weak as if they haven't been working correctly years! Anyway you have a customer for life, And if i come across a problem i can't figure out with the help of your videos I'm coming to PA to one of your locations.
This is unbelievable! I have been going to a Chiropractor factory for months with little to no relief, actually feeling worse for a few days after the visit before I went in! I tried these stretches last night and heard the 'click out' after the first stretch to my right SI, you have changed my life with this, infinite gratitude for uploading this video!
if you want to fix anterior pelvic tilt ,lateral pelvic tilt ,anterior innominate rotation, pelvic rotation ,sacroiliac joint in less a month!
contacted me
This video is an answer to prayer! I’ve been suffering for hours and tried many different techniques and then I found this video and as soon as I did the center stretch, instant relief! I can’t thank you enough.
Thank you so much, before watching you video i had pain on the lateral superior part of my knee and after the FIRST exercise it went away> Pure magic !! Thank you and God bless you!!
Oh my gosh! My RH side lower back has been hurting for a few days and these adjustments helped sooo much. Thank you!
Holy crap, I have been having pain for years and was at the doctor's today, going through PT that only made everything 10x worse. I tried these exercises and immediately felt a ton of relief. THANK YOU SO MUCH.
Thank so much ! The first stretch brought instant relief.
Thank you!!! I did the last exercise first, after watching the video four times. I felt the pop and immediate relief, then I did the whole video. I've been hurting for months, I thought it was the old shoes, new shoes, old shoes with inserts, new shoes with compression socks...yoga (just mild warm=ups) weight vest, posture products, and waist trainer. I looked like a hot mess. I've liked, saved, and subscribed.
I've had SI joint pain for 6 years now and it's gone right after doing these! Thank you so much! How often can I do this? If done regularly, would it completely be healed? this is a life saver for days when I need to get things done
Very effective exercises. Thank you so much
Most of this was taught to me at my physical therapist. Good refresher, thank you.
I was just laying in my bed not beeing able to sleep, when I found your video. Thank you, it really flushed away the pain. :)
Dr. Madden, Firstly, you saved me from pain that I have been suffering the entire of last week. Thanks. I got into a mess while practicing an advanced yoga pose called the Vishwamithrasana. It kept hurting and I tried everything I knew from the counter poses etc but since my pain was in the joint and not a muscular one, I couldn’t figure out what to do to help. Thank you for existing and putting these viodeos out. This is the first video I have seen of you and I think I will be returning.
The correction that helped with was the third one that you mentioned (which you said was controversial but had helped several at your clinic). It worked the very first time I tried it and I couldn’t believe it that I recovered from a week of horrible pain, during which I had to curtail my dialy yoga practice and endure pain during routine daily activities. Thank you. Thank you. My blessings to you. Keep up your good work. I wanted to let you know that teacher from South India just benefitted from you sharing your knowledge half way across the world. Magical.
Regards,
Gowrisha
Wow that third stretch popped me! Thank you!
I recently developed SI joint pain from bad deadlift form on top of pelvic tilt and went to chiropractor to help. Manual adjustment helped right away but 7 weeks later, it came back yesterday. Couldn't continue chiro due to covid so I tried this self adjustment and felt an immediate relief. I could physically feel my L posterior pelvic bone stick out slightly and immediately after doing the exercises it doesn't stick out anymore! Still suffering some residual low back pain but the unilateral pain is gone. Thanks!
Thanks so much. A few rounds of these techniques gives a vast improvement. Easily 50% better. 👍🏼
These worked great for quick relief!!!! I cannot believe I went from feeling like a 25 year old athlete trapped in a 90 year old mans body back to feeling almost normal in 2 minutes. Not a totally perfect fix but I think if I keep working one these I’ll have it under control
I did the LLE external rotation with foot at 7 oclock. I heard a pop with each of the 3 times! finished with the knee pillow squeeze. I think it has been released!
oh my god seriously it fixed my leg problem like i had a problem with my hip which caused me a lot and then i tried to do some exercise but none of them worked it was hard to climb stairs and walk and then i founded your video and did the same thing which you told to do literally my leg popped little bit i felt so well like when i tried to climb stairs literally no pain on hip or knee thanks sir your the best.
This is incredible. Thank you. Is there any way you could post a longer version that goes into the anatomy and how SI joint injuries happen? thanks again this has been very effective for me.
I nearly cried tears of *relief* after going through this. The second exercise is what did it for me. I've been having horrible pain lately and as soon as I heard (and felt) that click, I whispered "Holy shit" and nearly started crying tears of joy. Thank you so much!
Edit: I thought of a question. I'm not sure if you mentioned this, but how often can/should this be done? Is it whenever there's severe pain or can it be on a routine? Thanks!
I had the same problem and found doing this each morning and night is beneficial and again if you feel that tension build up in your back throughout the day. Also a trichantor belt can be worn after adjustment to stabilize everything and speed up recovery.
I am so grateful for finding this video. As many others on here been to physical therapy and no relief. I’ve finally been able to sleep with minimal pain. Getting better. My only question is how often should I do these exercises and for what time frame? Thank you.
Amazing! I feel 10x better after 1 set!! Thanks!!!!!!!
I have ongoing SI pain that flares up and frequently go to the chiropractor. I wish I had known about this years ago. It would have saved me a ton of money! I got the pop after the first exercise and poof pain gone. I still feel clicking in my groin so it's not 100% better but at least it no longer hurts!
Alberteacher thanks to Madden physical therapists...great help: 3 self adjustment techniques for S.I.
WOW! I felt my SI go out of whack about 2 hours ago while warming up for squats. Very uncomfortable. Stretching didn’t help very much. This was the first video I came across and tried it. Holy S**t, it worked! Pain is about 5% now and stiffness is all but gone. Thank you thank you thank you! Subscribed.
I cannot believe it actually worked!!
I had a little pain in left foot after pulling a big closet and this dis the trick.
I did felt the click but between the exercises, as i was stretching my foot
Thank u sir, amazing!
This has been super helpful. The click I heard sounded more like an automatic rifle.
This was truly a gift from god. Thank you Thank you Thank you.
Hello, I just watched the video, I have not tried the exercise yet but can already tell these stretches are for me. Thank you for the upload!
I never realized where the pain in my lower back was coming from because I didn't know the sacroiliac was a moveable joint, for some reason I thought it was stationary and couldn't be popped or adjusted. I did the first move from this video and got instant relief. I have tried so many different ways to try and fix this problem like hanging from something and swing my legs smoothly in circles or I tried using a stability ball and stretching on that, stretching with a forward bend like in yoga helped a bit but nothing like these moves in this video they are very specific and work wonders.
Thank you so much for posting these gems of knowledge.
Wow, i heard that adjustment!!! You’re awesome , thank you for this video🙏👏🏼it truly helped me .
Thank you so much for posting this. Yesterday I could barely sit it hurt so much - did these last night, and I felt something shift in my pelvis though no popping. Today I am sitting more or less comfortably. What a difference! Thank you! :-)
So I'm doing these before work and after - today when I started to do the first one, I had just started pushing with my knee when my back suddenly flattened to the floor, and then there was a distinct pop. Ahhhh... :-)
This is the best workout ebook I think on Unflexal
Wow, it clicked! Immediate relief! Thanks!!!
Thank you, thank you, from the bottom of my heart! I’ve been in so much pain and moving around with limited function, nearing 4 years. After my seventh baby was born I was never the same. Many tears shed, and little hope left of healing. I started these exercises a few weeks ago after finding this video. I’ve tried everything, even physical therapy. Nothing has helped and no one ever told me this could be my issue. I had xrays and have spent so much time and money looking for help. These videos saved me. It’s almost too good to be true. After that long of pain, you really don’t know what to do when you feel better. Thank you!!! Just, thank you. I would love to hear more about healing techniques after childbirth if you ever can. God bless you for sharing this valuable info!!!
Dude you're amazing, thanks for sharing your knowledge
I am about crying because is like magic thank you so much I am feeling like a new woman what a different thank you so much. God bless ya 🙏 ❤💙💜
Thank you so much. I've been in pain for days and discovered this...instant relief!!
Amazing, instant clicks and instant relief
that was really great. I am certain my back is better. I shall keep this up. ive had this pain for YEARS!
Thank you. I have had a lingering SI problem for weeks and the exercises I was given did not include the tailbone reset. Once I did that I finally got that "pop" and the pain almost completely went away.
You are amazing!!!! I can't pop my right hip but I feel good though.
Brilliant video. It WORKS!!
Hello sir thank you very much sir I suffe this situation.i can't go outside bcoz lockdown here.but when starts phisiotherapy I will going.god blessings of you...
these routines have helped a lot .Many Thanks ,..The pain disappears ..but the inflammation is still there, and it comes back after some time ..any suggestions for a permanent solution...
very interesting. I'm def going to try this. I was getting hip soreness after squats. hips and hams always felt tight. thanks again.
Freaking legend. I've been in pain for 3 years
Did it help you? I've been in pain for years also.
It’s 2:30 EST. I’ve been in pain 6wks straight (longest ever) had meds, injections etc ice, heat stretches . So been looking for vids to held ease pain because I knew it had to be something deeper. The first exercise something popped, and I said, oh my relief🤗🤗. I know I got to work at it to get everything feeling better and this was a start🤗I will also continue hamstring and ice and heat.Thanks hopefully I can sleep better as time goes on... Thank you!🤗
Very helpful and informative, thank you for sharing your wisdom!
I am new to your channel- i find your exercises helpful, thank you kindly.
Thank you very much for this video. You are an amazing person.
Thanks to you I managed to slightly free up my Si joint I have been unable to see my chiropractor for more than a month tonight my back locked up bad one of my legs was visibly shorter so I knew who the culprit was I was able to free it up some and went from horrible burning pain hobbling up the stairs to gently burning pain able to walk better ice and lidocaine patches for me
It's great and useful exercises thank you so much. 🙏🙏👏👏👏👌👌🌹🌺🌸🌻💐
Thanks for Your Presentations
Thank you!! Ongoing issue for me as my SI comes out a couple of times per year. This is so helpful.
if you want to fix anterior pelvic tilt ,lateral pelvic tilt ,anterior innominate rotation, pelvic rotation ,sacroiliac joint in less a month!
contacted me
@@MOHANDE1980 Hi, hope it finds you well. How you can fix SI joint pain? Thx
I've been trying to figure out what's wrong with my hip. The best way to describe the pain is this.. if you sit cross-legged and then try to lean backward.
If I could diagnose this then I could figure out if I needed to go to a doctor come or if I could pop my hip, or if something is out of alignment.
What does it sound like if it hurts when you sit cross-legged and lean backward? This pain started a couple months ago. I'm 34. Didn't have this problem last winter. Thanks for your help
Hey gosh thank you, about ready to get on a plane to PA!! I've been thru the chiropractors here in my small town - they keep missing this!! I think I had unnecessary radio freq ablation and just needed this AND possibly that cranialsacrum you mention below - BUT my questions are what NOT to do, how to stand at the sink and do dishes (I lean against my pelvis) and how to shave my legs if what you describe isn't the right way...:) Thank you!!
Although not all the videos help me. I really do enjoy watching. I do your DDD stretches. And I know it makes a big difference to my daily pain. Thank you...👍
I just watched this video and kind of ignored it because i dont like that stretcg, BUT then i read the comments and people are saying this helped. I tried it and didnt get any relief... but then i realized my mistake, your not pulling your knee towards your chest. Your keeping your knee at a right angle and pulling the leg bone in too the hip... so i tried that, and instead of using my hands in between my knees, i put a pillow in-between my knees, and squeezed my knees togethor.. what do you know, i havent ever felt a pop there before. Thanks doc
Hi Madden PT thanks for sharing this video for us. Should we be doing these exercises in the morning as well as evening?
I’m in the U.K. and see a very good osteopath but he seems very reluctant to treat/pop the s.pubis (? Right terminology). I have ME /fibromyalgia and he gives me a very gentle but thorough treatment. When someone last released it in a treatment I had a very emotional reaction (cried), but great relief. I have had new symptoms which you clearly describe in one of your other videos. I’m going to try your exercises and see what happens.
Thank you sir, cant explain how your video help me , god help me by yr video. Thank you🙏,thank you🙏thank you so much🙏