How to Fix SI (sacroiliac) Joint Pain AT HOME
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- Опубліковано 28 тра 2024
- How to FIX Sacroiliac (SI) Joint Pain at Home | Newmarket Chiropractor: Dr. Jon Saunders
The sacroiliac (SI) Joint can be the cause of pain in the lower back up to 25% of the time. This video will show you how to fix SI joint pain at home. Most people overstretch the SI joint, making their problem worse, not better!
In this video, Dr. Jon Saunders, will show you how to get rid of SI joint pain at home without needing any special equipment. He will go through the best mobilization of the sacroiliac joint, strengthening exercises AROUND the SI joint, and finally the best stretch for SI joint pain (HINT: it is not stretching the SI joint!)
Also, SI joint pain can be mis-diagnosed as sciatica, piriformis syndrome, a lumbar disc bulge/herniation, lumbar facet dysfunction, a hip (ball and socket) problem and other conditions. Please check with your doctor to make sure it is your SI joint that is causing you pain before doing these stretches or exercises.
#sijoint #sacroiliacjoint #lowbackpain
Contents:
0:00 Introduction
1:08 Anatomy of the SI Joint
2:09 Sacroiliac Joint Mobilization
3:57 Strengthening: Clamshell Exercise
4:47 Strengthening: Adductor Exercise
5:39 Strengthening: Bridge Exercise
7:17 Stretching - Stop It! (Except if it’s your psoas)
7:48 Stretching: Psoas
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
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Tuesday 730 AM to 530 PM
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Do you have a question about your SI joint of low back pain? Ask here!
Plzzz make a video for bow legs
I have a lower back pain (caused from carrying heavy things for a long time)when i keep my back straight in the chair sitting for more than some minutes and the only way to sleep for me is sleeping on the side otherwise is impossible for my lower back.
My questions are :Do i have any chance to bring it back to normal with exercises or just ease the pain?
When sb feels back pain (for example bad posture) and of course it stays for long , except hot water what else can we do to stop feeling the discomfort there ?
@@zainilsiddiqui8631 Added to my list!
@@beautifulmoster1988 Yes you can get it back to feeling better...start with this! ua-cam.com/video/3Tu-MPF4CHg/v-deo.html
@@drjonsaunders thank you for your suggestion. Im new here , i clicked because of the title and im happy i found you Dr. Saunders. We need more people like you in youtube.
this channel is amazing. my old man's a OMT therapist and this is basicly the exact same exerices he showed me when i had problems with my si joints, they worked really well for me and the pain relief was instant. Cheers from finland and thx for sharing your knowledge
Awesome, thanks for your comment...best wishes!
Really great videos Doc@ thank you.... 🙏🏻
My pleasure!
I subscribed today and already am astounded at the quality of these videos, really helpful thank you
Thanks so much!
Thank you Dr. Saunders ,
these videos that you make are so helpful 🙏🤗..
My pleasure!
😭Thank you so much, Dr. Jon.🙏
My pleasure!
Amazing, I will give this a go !
You got this. :)
Have bone spurs in lower spine and now SI joint (right) has been an issue off and on for over a year
I hope my video helps you!
Awesome videos Dr. Saunders! I was wondering if you could possibly make a video on at home exercises to help lumbar lordosis and/or anterior pelvic tilt. Thank you so much!
Noted! Thanks for your feedback!
Dr Jon, you produce excellent videos and content. This is helping me. I did a run through last night with my husband and already feel more mobile
Wonderful! Thank you for your feedback...stay well! :)
thank you
Very good👏👏👏👏👏👏❤️❤️❤️❤️❤️❤️
My pleasure!
Oh my god!!! Thank you so much! In the beginning I was like yes yes yes I have all this pain you named, I tried the excersices and indeed feel better almost instantly.. gonna be coming back and doing it more regularly, this is awesome! Thank you!
Amazing...thanks for your comment! :)
Wow such a amazing video really I have attached with you, Your explanation is very simple language ❤️ Love from Indian Pedia
Thank you for your kind words...keep well. :)
I've just discovered you, am loving your videos! I have lots of problem areas! I teach online Fitness classes daily to active 50 plus women. I'm a big believer in stretching in every class! Question: what did you mean by overstretching the SI joint? On back with both knees pulled in is one you mentioned, I'll stop doing that! Any other ideas of things I could be doing wrong to cause pain in that area?
Thanks for watching - overstretchting a sore SI joint can make it worse...the SI joint is meant to be stable...and as for lying on your back and pulling both knees to your chest...if someone has a low back disc problem that will make it worse as it causes flexion in the low back...single legs at a time should be ok for most...thanks for helping people keep fit...best wishes.
Thank you so much
Please show the exercises which is not good or even hurtful , because I keep doing some exercises from your videos but I’m not getting better.🙏
Will do...I suggest you see a health provider for an appropriate diagnosis...this may help as well: ua-cam.com/video/_rkubey8EBk/v-deo.html
Hi there. You have been so helpful. Although I dont have SI joint pain, I do have another random question about forward neck posture, leaning neck forward and was afraid if I posted in those videos you wouldnt see it.. Any tips on reading books? I like to sit outside reading books and yep again, I notice Im looking doing neck forward, shoulder hunched forward. I have a those lounge chairs where you can lay down, but they my arms start hurting from holding them up as I lay on my back book held up. Any advice on how to read books while sitting etc while not looking down forward hunching? thanks Dr.
Great question...try some of these positions: ua-cam.com/video/vrTn7fTBs6A/v-deo.html AND ua-cam.com/video/_PIY9g07tLI/v-deo.html...BUT the VERY best position, will be your NEXT position...best wishes.
perfect- do you have a vid on what stretches NOT to do? Should i give up yoga for a while. These are pretty much what the orthopedic office said to do- along with a way to "reset" my pelvis- similar to your first one.
This video should help you...all the best!
@@drjonsaunders did you mean to link a video, or rewatch this one? Thanks!!
Dr Jon, You described all my symptoms perfectly.What or who do I contact about it?
Definitely a chiropractor!
@@drjonsaundersThank You Dr. for letting me know,I will do exactly that.
Dr. Saunders - great video, but I have a question. I practice the McKenzie Method for my low back issues, and it's made a big improvement. One of the MM exercises calls for one to lay flat on their back, and then lift both knees to the chest. But at 3:48 in this video, you say never do this movement if you have a disc problem. But what if you don't have a disc problem? Do you still advise not to do this McKenzie movement?
If you don't have a disc issue it may be ok...the problem is that both knees to chest can cause a flattening of the lumbar curve which increases the pressure through the discs...In my opinion, it should be avoided...thanks for your questions.
Thank you dr. Saunders. I have lower back Pain from a fall with my race bicycle 9 Months ago. A practioner told me that I have to bend my knees to my shoulders with both knees curved is a good idea. As I red your comment about this exercise this is no good way to get rid of SI joint pain. The practioner told me that that will get rid of my lower backpain. But after this exercise to my lower back is making lower backpain worse. What to do with problems with both problems? I am 70 years old and are bicycle rider for 50 years . Well trained and very fit. It was the first accident I had in al these years doing each year 17.000 to 20.000 km. I have learned that stopping with cycling is not the way to stop injury problems. So still doing each week 150 km to keep me goiing. Can you give me an advice?
Hard to do given I haven't examined you...but if the exercise is causing you more pain, please ask your doctor to see if there is a better one for you...best wishes.
Hello Dr. Jon, I'm just wondering is this conditioned also related to scoliosis, curvature of the spine? I was attacked over a year ago. One of my meniscus in the left leg has been shattered over a year ago and since September 2022 I'm developing scoliosis and lm leaning over to the right side. I don't understand the injury was on the left side which the doctor says his pretty. I don't remember asking him why am I limping to the side. I'm using the cane on the right side to keep me straight as possible but doing the right thing? I'll be 72 years old in July was always pretty pretty fit 146 lb at 5'4'and pretty flexible until till this drunken pizza store owner smashed my left knee with his door when he swung the metal store entrance door all the way and rammed it right into the inside of my left knee. Wondering if you have any videos on scoliosis.. I haven't been to a chiropractor in like 20 years. Would they be able to help me with this or do I need surgery? Thank you for your videos that need to be washed the few times for me to absorb because the pain is giving me forgetfulness. All I'm focusing is on my pain and I take about 800 mg ibuprofen It could only do so much the pain is still there thank you
I'm sorry to hear this...it may be related but really hard for me to say without examining you...best wishes.
Yes!!!!!😭😭😭😭😭
Thanks for watching!
I was told I had a bulging disc at the age of 20 by my chiro after doing leg press and feeling my back almost give out. I also played football and pretty much have had some type of pain in my lower back since then, I'm 30 now. Sometimes I stretch and it makes it worse and will cause the pain the radiate. The pain is usually around the si joint, but does the radiation of pain indicate a disc or nerve issue? I know sciatica is common but considering the bulging disc in my past and the fact I'm 30 and dealing with pain I feel like I shouldnt, is it likely I'm dealing with something more than muscle imbalances?
Depending on where the pain radiates to can help determine the cause, but also a few simple orthopedic and neurological tests can help...your health care provider should be able to tell you fairly easily...best wishes.
Hello and thanks
I get pain in my right foot when I lift more than 40 pounds and have pain in my SI joint currently as well..please tell me about my problem?
If you have pain to your foot...if it is referred pain and not a problem with your foot...it is unlikely your SI joint...have your health care provider look at your lower back...best wishes!
@@drjonsaunders
Thank you
But this pain is increased when I lift that weight. The route of the pain is exactly of sciatic way I think. This pain begins from back of my foot and come till palm.SI'pain is just with pressure continously.How about my canal stenosis? I don't have any provider right now.Excuse me for a long comment. 🙏
Hi I have pain of Trigeminal nerve , can you help me , what can i do ?
The best place to look at for a trigeminal nerve problem is to see if you have any dysfunction in your upper neck - also please see your doctor for a proper diagnoses...best wishes.
Could wearing high heels be a cause? Recently I have been experiencing pain in the area and blame my heels.
Thanks!
Yes and heels can cause low back pain as well...sorry for the bad news ;)
Is the SI joint what pops when laying flat on bed and squeezing the glutes?
It's possible, but it could also be your lower back or hip.
In italiano nn è possibile farli
Prova a fare clic sui sottotitoli per i sottotitoli in italiano.
دیسک کمر دارم😊
Please check out my videos on sciatica that you may find helpful.
فارسی بگوی ممنون
Glad you enjoyed my video. :)
this is to much :X ill never remember all these steps
Just save the video and watch again...all the best!