Yoga for Sacroiliac Joint Dysfunction
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- Опубліковано 18 тра 2019
- If you've ever had an episode of Sacroiliac Joint Dysfunction, you know that it can be pretty immobilizing! This yoga for sacroiliac
joint dysfunction is designed to prevent future SI joint dysfunction
by lengthening the muscles and connective tissue around the spine and hips, decompressing the discs that that can cause lower back pain when compressed.
Of course, as always please be sure to talk with your doctor before practicing yoga if you suffer from any condition, as every person's body and recovery are different.
Low back needing some more love? Try my Back Bliss Challenge: 30 Days of Yoga, Pilates, and Foam Rolling for Low Back Pain free for 7-days.
www.wellthyboss.com/back-bliss/
I'm more of a bodybuilder type of girl and I feel lost and uncoordinated in yoga but I love the simplicity of this video. I have had a lot of back issues and I have used this video many times through the years. Thank you! 😊
I’m glad you found a type of yoga you like! It can help you so much in keeping safe and increasing your range of motion as a bodybuilder.
Thank you Mariah, I have a really unstable pelvis with SI pain that wakes me up most nights. Glad I found you today. Will be doing this flow every morning to get me standing pain free. Stay happy & healthy everyone 💜🙏🏻🧘🏻♀️
Gaynor Collier oh I’m so sorry to hear about your pain and truly hopes this helps soothe. ❤️
I had been needing regular adjustments to help with my SI joint pain for 2 years before I found this video. Now I just need to do this a couple of times a week and I’m fine! Thanks a lot.
Wow that makes me SO happy! Congrats!! 🥳🥳🥳
Thank you sharing. I've been getting SI joint pain since taking up spin class again. These stretches are so good!
I’m so glad they’re helpful! Totally makes sense that spinning could aggravate it a bit-athletic types are most prone for SI stuff! I’m about to get my tech together for a free week to my Back Bliss 30 Day program. Happy to hook you up once it’s ready if you want!
Thank you for this simple, helpful instruction!
Absolutely! Be sure to subscribe if you want to catch next week’s video I’ll be releasing with more yoga stretches for low back pain.
This was great. Helped me release a lot of tension some of my regular PT hasn’t quite covered.
fantastic!! Way to commit to your recovery. Hoping it continues to get better.
I have chronic back pain fron an injury in and around my SI joint and I was having a really bad day and this helped a lot, thank you.
So sorry to hear of your chronic pain but thrilled this helped! I just also released a free ebook on back pain if you’d like it!
Wow this was super helpful. My si joints normally feel so tense and rigid. After I tried these exercises out my back literally felt so light and free
Nikita Patel you don’t know how glad I am to hear that!! I’m thrilled you’re feeling better. 🙏
Chronic back pain disappears for the first time in almost six years. Thank you!
Alex Pham wow that’s incredible! I’m so honored to hear that. Sending you lots more healing and relief!
This gave me positive results. Will keep it going until SI gets reset.
David Kundert that’s what I love to hear! Wishing you continued healing and a pain-free back! 🙏
Really helped me😁. I’m doing this again for the second day….thank you so much🧘♂️🙌❤️
Oh you bet! I’m so glad to hear it. I’m about to release a 7-day free trial of my comprehensive low back program in the next couple of days. Would you like me to share it with you when it’s ready?
Been doing twice /thrice a day . Good set
Awesome I’m so glad!
This was very helpful. I feel much better and will continue to do this everyday.
Vinnie Van Action thrilled to hear it! Is your back pain chronic or did something make it flare up?
@@wellthyboss I did something to make it flare up. I have been applying heat and ice pack for the past few days. Now I am more mobile with less pain.
Vinnie Van Action yikes well I am so glad you’re feeling better!
Hi Mariah, some feedback after 4 days using this video. I got SI joint pain plus sciatica after some awkward work on the ground. I had already tried a few other (non-yoga) videos without success, but what was really helpful with yours was how you described what you were doing, and primarily the long duration of each exercise. It gave me time to relax into each move and "listen" to my body, and feel so as not to hurt myself. Other videos I think I was doing the moves way too quickly. The yoga way definitely allows time for the body to stretch and ease out. First time I got to the last exercise (on back, legs drawn over chest, then holding feet) ooooh did that stretch feel good, and while gently moving my torso/legs I felt a very subtle unlocking or movement, and felt like if I moved one way it would hurt more, but the other way wouldn't, so obviously I went the non painful direction and very slowly came out of the hold and relaxed. From then on, I felt much relieved, and with repeated sessions over the next couple of days the sciatica pain had almost gone, and the SI joint was still sore but felt much better. 4 days now and apart from some soreness I feel pretty good. Thank you for showing me the calm, gentle and slow way! As a bloke I found the Garland yogi squat pose with hands praying and pushing knees apart too difficult (didn't have a block to steady myself, but one is on order!).
Just to add a little more, I've had this SI joint /sciatica about 3 times in my life and on previous occasions never recovered as quickly as this time. Very pleased and happy again, thanks, Jim
jimprior180762 I am so honored to hear this! In some ways I get nervous making recommendations because each body (and pain cause) is so unique and different, but you are correct in that the yoga approach is always exploratory, careful, and requires paying attention to the feedback your body gives you-both at the time and later on. I am so so happy to hear your pain has been lessened through this practice. Haha yes the garland pose can resemble childbirth a bit but both men and women need to release their hips so I’m glad you’re giving it a go! :-)
Very delicious and helpful sequence! Thank you from Berlin, Germany
Berlin Angel I’m so glad you enjoyed! Sending you love from Arizona, USA!
Thank you!!
mandi5231 my pleasure! I hope it helped.
I've been doing this for the last 3 days , my back seems to be a lot less tight and the pain has Reduced! Thanks :)
r15h14 oh that is so wonderful!! Hope it continues to improve!
I'm currently waiting for my flair up to reach between a two and a three to try this video. But I can't wait to see if this helps me.
Hoping it calms down enough soon that stretching can bring some relief! Go easy when you do try it and just do what feels good to your back in the moment. 💓
🙏 Thank you
You’re very welcome. Did it help?
Thank you Boss used the block and experienced lots of relief!
V O sooo happy you did!
Thanks! my sacrum really does feel better
I’m very glad to hear it!
The block was very comfortable! Do you have exercises for tight hips?
So sorry I didn't get a chance to respond to this until now! Try this one! ua-cam.com/video/5JQPsTY5r-o/v-deo.html
Hi Mariah, I hope you are safe and well in 2020! My SI joints are finally ready for some yoga style TLC. I am looking for some modifications or substitutes for baby pose, knees to chest and Happy Baby pose. Can't breath in those poses due to my large belly. What can you recommend?
Tao Resonance so glad you’re ready to try some yoga! Look up Legs Up The Wall pose for alternatives to Knees to Chest and Happy Baby-you can also get some of the same benefit by lying on the ground in front of a couch and propping your calves on the couch-still getting some nice traction on your spine and rejuvenation for the sacral area but should be more comfortable to hold. Let me know!
Oh also if that goes well, you can increase the stretch in your spine (similar to Knees to Chest pose) by placing your feet against a wall and bending your knees. The closer your seat is to the wall and the more you bend your knees, the deeper the stretch so just base it on how you feel that day. Enjoy!
What substitutions would you recommend for those of us who can't do Child's Pose, Downward Dog, or Happy Baby Pose?
Hello, it depends on what is causing the limitations for each of the poses. There are modifications for all 3 depending on what you’re working around or you can skip them and spend more time in the poses that do feel good. 💓
How long did it take you to overcome the last SI joint dysfunction episode you had? I’ve been in one for almost a week & am definitely motivated to get better. Enjoyed the stretches, & open to any more tips you might have. Thanks!
HalienNation1 oh dear! Mine landed me in the ER so it took a few weeks. Sending you a speedy recovery!
Wellthy Boss - Thank you!!
@@wellthyboss Hi Mariah. I just found you this morning. I ended up in the ER on Saturday because of lower back spasms and I had been sore the few days before that because of what I thought was pain in my SI joint. Is that what landed you in the ER? It was probably the worst pain I have ever felt before. How did your medical team determine it was SI joint? They did not do any xrays or anything at the ER and I am waiting for a follow up appointment from my doctor, since my ER visit was on the weekend.
Katie J oh dear I am so sorry to hear that!! Yes it sounds almost identical to what I experienced. My back had been feeling tight from exercising too much (I had been doing a lot of filming for the channel and practicing a new format I was about to teach a workshop for in person), and my back just locked up one morning and I couldn’t walk. Sooo frustrating! They did do an MRI and classified it as SI Joint Dysfunction which is more of a description than anything, but found some compression between some of my lumbar discs. It took several days before I could move around and stretch-now that I’m healed I spend more time doing cervical traction (like hanging upside down from my Yoga Trapeze) and take time for yoga and using a foam rolling ball when my back is feeling tight. Wishing you the best for your recovery!
Katherine Janowicz you bet!! I’m hoping to learn more and more techniques for people with lower back pain to be able to help even more. Back pain is tricky!
You are so right so any different causes for the low back pain and si joint pain-
It can be tricky! What do you attribute yours to?
i am having chronic Bilateral Sacroliatic problem from 15 yrs can i use these yoga ??
Ask your doctor please! But with doc’s permission, that’s what I designed these stretches for.
What does the si episode feel like?
It’s probably different for everyone. It’s a very general diagnosis! My back locked up all of a sudden just walking down my hall and within 10 minutes or so it hurt so much I couldn’t even stand up. I had to go to the ER and get an MRI, then was on pain meds and bed rest for a few days. I didn’t attempt these stretches til a week or two later after I could safely walk and move.
Let me know in the comments below if this video was helpful!
@Raa traaa hope you enjoyed!
@Raa traaa 🤩
What's that blue brick called?
Abhishek Singh it’s just a yoga block. Any brand will do-you can even get them at Target!
tailbone on the ground in happy baby? do you mean sacrum? if the tailbone ends near the anus, it would seem to me that it is well off the ground in this pose...
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