Best 4 Exercises for Sacroiliac SI Joint Pain Relief
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- Опубліковано 14 тра 2024
- Sacroiliac or SI joint pain is debilitating. It can present as low back pain, hip pain, and sciatica. These simple home exercises can help to stabilize the sacroiliac joint and in many cases provide lasting SI joint pain relief.
Especially in cases of SI joint instability, where the SI joint ligaments are overstretched, it is critically important that the muscles that stabilize the sacroiliac joints are strong. Physical therapy and home exercises for the SI joint have been shown to provide lasting pain relief in cases of low back pain, sacroiliac joint pain, hip pain and pelvic pain. These could be exercises that you have learned from a physical therapist or in physiotherapy.
In this video we cover the four best SI (sacroiliac) joint exercises that I use with patients in my sports chiropractic clinic. The sections of this video are as follows:
0:00 - Introduction to SI joint pain issues
00:49 - Overview of Anatomy of Supporting SI Joint Muscles
03:32 - Exercise #1: Side-Lying Straight Leg Raise
06:02 - Exercise #2: Clamshells with a Band
07:16 - Exercise #3: Hip Adduction & Abduction Isometric Strengthening
09:17 - Exercise #4: "Bird Dog" Core Stabilization Exercise
11:29 - Concluding principles and additional exercise recommendations
Links for products noted in this video (affiliate link):
* Theraband Resistance Band Loop Set:
amzn.to/3txFUk3
In this video, Dr. Brant Pedersen (sports chiropractor), goes over four simple exercises that you can do at home with minimal equipment. These SI joint pain exercises target the gluteus medius muscle, other hip abductor and adductor muscles, and the core muscles which help to stabilize the sacroiliac (SI) joint.
SI joint pain exercise #1 is a side-lying gluteus medius strengthening exercises that requires no equipment and is easy to perform anywhere. We go over the critical elements to performing this home exercise properly.
The second sacroiliac joint pain relief exercise is called "clamshell with band" and works the gluteus medius in concentric and eccentric muscle contraction to help train in SI joint muscle strength, as well as muscle control. It uses a Theraband resistance band loop which can be substituted out for common items around the home.
SI joint pain relief exercise #3 is the easiest SI joint pain exercise to perform and is a good place to start if the other SI joint exercises are too advanced. This exercise is an isometric exercise for the SI joint stabilizing muscles of the hip.
Lastly, the fourth SI joint exercise focuses on the core stabilizing muscles that add stability to the sacroiliac joint by attachment to the iliac crest. This exercise is called the "Bird Dog" exercise and it is fantastic for developing core muscle stability, learning how to isolate movement of the hips from the lower back, and improving balance.
I hope this video helps you to find the relief from your SI joint pain you deserve.
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About Dr. Brant Pedersen, DC, CCSP:
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Facebook: / positivemotionhealth
Instagram: / positivemotion
LinkedIn: / drbrantpedersen
Disclaimer: The information in this content (the video, description, links, and comments) is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. Positive Motion Chiropractic, and it's affiliates, expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department.
perfect... pain relief at last! a great, simple video with 'not' too much medical jargon. much appreciated :)
You are very welcome. I'm glad it was helpful!
Thank you soo much when I do these exercises I feel more better day by day 💪🏼🙏🏼👌🏼👌🏼😍
I was looking for simple exercises and a clear understandable how to description. I found it. Thank you
You’re helping people 🎉 like me who are in this nasty pain, God bless you 😊
How often do you do these?
My Notes (May be useful for someone, please don't go only off notes):
Exercise 1: Side leg raise
- Hips on top of each other
- Straight line body
- Leg inward rotated
- 3 sets of 10 reps
- Alternate sides between sets
- Move leg slowly.
Exercise 2: Clamshells with a Band
- Lie on side
- Legs together
- Band around knees
- Open legs
- 3 sets of 10 reps
- Alternate sides between sets
- Move legs slowly.
Exercise 3: Hip Adduction and Abduction Isometric Strengthening
- Lie on back
- Tie the SI belt above the knees
- Keep knees up and legs down
- Put the roller between the legs
- Force the knees inward
- Hold for 3 seconds
- Push the knees outward against the belt
- Hold for 3 seconds
- Repeat 10 times
- 3 sets. Take rest between sets.
Exercise 4: Bird Dog
- Dog position, knees under hips, hands under shoulders
- Brace core
- Slowly move the alternate leg and arm out
- Don't move your leg move to high, pretend you have a glass of water on back
- Hold for 10 seconds
- 3 sets of 10 reps
- Alternate sides between sets
Beautiful, thank you!
Myself senior citizen 70yrs suffering same pain which is very similar nice information 👍 👌 thanks a lot 🙏 will start this exercise from today itself after watching this video psychological ly i felt 20% relief of pain ❤️ thanks Dr. for practically shown in details good helpful to all of suffering from confused back hip pain bcz it seems unlike sciatica but treatment (exercise) differs God 🙌 bless you ❤️
Paras Bansal ji thank u so much sir 🙏 for detailing all the therapy described by you which is very helpful to reps follow
How often to do the exercises? Daily? 3x a week?
Thanks! Great info, but video is 5x too long!
I’ve been suffering with lower back pain on my right side for 3 years and have been to pain specialists, physical therapist and a chiropractor for treatment. None of them diagnosed SI joint pain, but after watching this, I am convinced that is what’s going on. I have been doing a lot of “wrong” exercises. So, I have been doing these exercises for one week and wearing a belt. I have felt better than I have in years already! Thank you so much for your expertise.
Cathi Musser, Thank YOU for watching and sharing your story. Makes me happy to hear that you are feeling better.🙏🏽
Doctors are careless idiots / big pharma shills!
I've spent 10 years with 6 doctors and none of them brought up s1 joint pain. It's 3 am where I am and I'm figuring it out on my own.
Same here. Here is the thing; the vast majority of those “specialists” out there are incompetent and don’t really care.
Am suffering since 3 years now .. can u advice me about the belt pls gosh how painful my life is
25 years I've suffered with this pain and no one, nobody has ever explained it like this. I bought a belt and ill start exercising today. thank you
Oh My Gosh how does this man know EXACTLY what I'm going through? I've watched dozens of vids on sciatic pain but he's the first to actual nail it! No one else has EVER brought up standing on one leg, jutting the hip out, or being uncomfortable with the weight evenly on both legs, but that's something I've been doing for years! I'm so excited to try these exercises!!!
Glad you found my content helpful Jessica. Thank you so much for taking the time to watch and comment! I hope you start feeling better soon.
After years of Dr Google, countless diagnosis from docs, loads of meds, exercises, yoga, stretching, pain,pain pain, I have never seen a solution so apt that explains everything. Today is the start of the rest of my life. Wahey!
Oh my God, that was exactly how my pain was, hard to describe to other people.
Posso fare questi esercizi con una stenosi lombare?grazie 🙏
You guys are doing a great job!, I've been dealing with this pain for 4 years and never knew what it was so thank you:)
This has been a miracle for me! Physios and chiros have been hopeless. 2 weeks for doing these almost daily and I don’t have to wear my sacro belt. I’m still careful and will keep building up but I can’t thank you enough. I’m on my way back to being the active person I used to be. Also I use the Pilates ring and a band and do half of these while sitting in the tractor!
I've been doing all kinds of stretches looking for relief but this is the first time I've seen proper exercises that train the muscles. Thank you.
These are so well thought out and really help. Thank you for posting. 🙏🏻
Thanks, really helpful. I had watched the intro into SI isues, also good. I am a competitive cyclist and have been for 20 plus years and from life and bike crashes, carry many issues forward that make an SI injury seemingly impossible to fully recover from. Not to mention, cycling is basically training glutes and quads to be short so SI/sciatic stuff is just something that gets lived with. No doubt that on a race day when the back hurts, performance is comprimised. Its hit and miss. I will try to consistently do the big 4 exercises and see how it goes. Thank you again!
I am so glad to have come across your videos about SI joint pain. I have been complaining about a 'soreness' and tenderness in the right hip joint area for the past 5 months and had no clue about the SI joint (I also suffer from low back pain from a 20-year injury from doing straight leg deadlifts with improper form). The main thing I contributed to the right hip discomfort was the difficulty I had with clipping out of the pedals of my Peloton (having to jerk my right foot to escape was so challenging) as well as riding my new Peloton bike 6 days a week for the past 4 months. I will be incorporating these exercises into my daily routine and watching out for shearing moves (lunges, cycling, certain yoga poses). I noticed the Theraband one was particularly challenging to the right hip so I suspect that these exercises will help a ton. Thank you!!!
Dear Dr. YOU are a special help with this pain issue. Thanksgiving you SO much. 😘👍
Thank you for all your videos and for helping us understand the source of our pain
you just took away 3 years of pain from work and a back injury. I work out every day and was just dealing with the pain. It goes away and comes back sometimes but doing these made it go away. This is life changing, Thank you so much!
You are so welcome Derrick Webb! Glad you found my content helpful. I hope you are on your way to feeling 100%!
How is your pain now... I hope its gone... Please reply... I am suffering from the same brother..
@@anshulgupta7158 I went jogging and it came back. I'm giving my body a little break and haven't been in pain in 2 weeks. I try to stretch a lot better before I start now
Thank you so much for the hip exercise. I have so much lower back pain but no more coverage for PT & OT. Retirees have only fix income and no more medical insurance coverage. God bless you for sharing your medical info's. 🙏❤. We need more medical professionals like you who volunteer their knowledge to help people in need. More power to you.
THANK YOU!! BLESSED. 🎁
I think these movements are just what I need! Thank you so much!
Excellent video. I watched your other video, Simple Solutions to SI Joint Pain and found it be be very informative. I've seen so many videos on SI issues and after having finished 24 sessions of physical therapy, I now somewhat understand what my issues are. You've touched on so many of them and your exercises are those I do except for the Bird Dog which I will now incorporate into my routine. Thank you so much for posting these videos and for doing them in a way that is easily understood. I just found you today and I'm going to be watching your other ones.
I’m impressed with your explanations and demonstrations of how to help stabilize the SI joint.
Awesome 👏
Hello Marcia Vernor,
Thank YOU for watching and sharing your thoughts! 🙏
After a 4 wheeler accident 4 years ago and continuous pain even with chiropractic adjustments, traction, acupuncture, stretching, yoga, x-rays, etc. without lasting results - THESE EXERCISES ARE WORKING!!! The results were almost immediate and allow me to once again move, bend, walk, etc. without pain. I can't wait to see how much better after a few weeks of these excercises. I'm forever indebted to you Doc!!!
And how are you?
This is one of the best explained and demonstrated videos I have ever watched!!
This is fabulous - totally explains what is going on for me - nothing has been helping so looking forward to trying these exercises - light has just gone off - thank you
Hi, thanks for this great post. I am a Pilates Teacher and educator and we do a tremendous amount of side lying work, these exercises are great to strengthen the muscles which help to stabilize the pelvis. My only suggestion is on the bird dog to practice simultaneously sliding out toes and fingers to full extension and return to quadruped (few times) while maintaining proximal stability, then progress to extend limbs and lift and lower, and then to the static hold. Overall, thumbs up, I subscribed and appreciate your simple explanation of the muscle imbalances and how to approach an exercise based protocol to support healing.
Am I ever glad I found this You-Tube, it started reducing the pain after the first exercise group. Thank You Sir
Happy to help! Take care.
So happy to have found your video. Have been doing these exercises for about 7days . And after a year of pain from an injury jumping into a pool and breaking my foot. I have gotten almost pain free. THANK YOU 🙏 i will continue!
I love the simple anatomy lessons ! You are fantastic !
I’ve been having this pain for two years and did physical therapy, chiropractor and more.
Did these exercises for the first time today and already feeling much better.
Thank you
Had this pain for 2 years with no resolution anywhere? Did these excercises and immediately got relief? AMAZING, A MIRACLE!!!! I've been literally crippled with beyond horrible SI joint pain which radiates down my leg as well as in my glute after an injury 9 months ago. Been 3 months to therapy with no results, 2 neurologists and 2 orthopedic drs and I've been doing these same excercises for a long time with absolutely NO RESULTS. Guess these are worthless on SERIOUS PAIN?
@@michaelschiff2596 I feel the same way. I’m lost. No clue what I should do
@@michaelschiff2596are those paid reviews that talk about instant pain relief? Because when I do these exercises, I don't see much difference.
@@ShushiG2022 That's a part of it, they do get paid for these videos by advertisers. The positive feedbacks I think are just people with mild to moderate pain and people who cant tolerate ANY pain,, 0 tolerance for pain so these do nothong excercises help THEM. But if you have SERIOUS or Crippling pain,, these excercises dont help!! I've tried chiropractor physical therapists multiple times but their excercises dont do anything. I've been to countless drs but all they want to do js PUSH FREAKIN PAIN PILLS which I WONT TAKE!! They all have horrible side effects and dont fjx the problem,, just a mask! So I continue searching for the cure!! Hope you find yours,,, GOOD LUCK!!
I recently started doing a core class that incorporates basically all the exercises you just did…. That explains why my SI joint issues seem to have subsided! I didn’t make the connection until watching your video. Now I can share that with my gym friends! Thank you for this video!
The first exercise alone has already made me feel much better in the last few days. Thanks for sharing.
Thank you: you changed my outlook on life. Two years post my second spinal fusion I have been feeling an excruciating level of pain which started two days after the surgery and has never ceased. These simple exercises together with wearing the belt are making a tremendous impact lowering the level of pain .
This is a great educational video, it’s very helpful, thank you for sharing your wonderful professional knowledge !
Hi Michelle,
I'm so glad you found my video on SI joint pain exercises to be helpful. And thanks for your kind words. Take care!
I have been on the search for 7 years and was finally diagnosed with this , however not shown these four simple exercises. Also not told to wear the band all day for 4-6 weeks. So I have still been in pain and now have a bulging disk in the middle of my lower back . So I am going to do what he has said and also speak to my chiro when I see her again as I watched the other video you made too.
Glad I came across this , thanks for putting it up .
Hello Marion Campone,
I’m glad you found my content helpful. Thank you for watching and sharing your story. I hope you are on your way to feeling better soon.
Wow I’m going to find a practitioner that knows about SI joint instability. This sounds like what I’ve had for many years. All your tips lead me to realize this. Now my job is to get this pain properly diagnosed and treated. Thank you so much.
Dr. Brant this video and your whole page is super helpful, you explain everything absolutely clearly love what u do ! Keep going!
I've been doing these exercises consistently for almost 6 months. They have absolutely dropped my pain from a steady 8 to 9, down to an occasional 3 or 4.
Pay attention to the details, a turn of the foot can completely change which muscle you are exercising.
I’m glad you are feeling so much better. And you are absolutely right, tiny details can make big differences!
@@PositiveMotionChiro thanks a lot 🙏 dr god bless you sir very keenly described 🙏 namaste
My physical therapist ordered the first two exercises for me for this problem, so this is def not BS. Thanks for the demos! You explained why it's helpful very well.
Happy to help!
Thanks for your dedication and your kind spirit!
Thank YOU for watching and sharing your thoughts Victor Nuno! 🙏
Thank you so much for your videos. I like the way you step through the exercises slowly and explain what and why. Thanks
Perfect! I do those exercises as soon as I feel a bit of pain in my IS joint. I am trying to do them more regularly now. It is a game changer
I’m glad that you are finding them helpful. 👍🏼👍🏼
Thank you! As a runner & triathlete, I started experiencing a left hip pain that after yoga stretches, chiropractic adjustments was not going away. These exercises are extremely helpful to getting me back to training.
Wonderful!
Brilliant video, your exercises one and three have brought long lasting relief to my left hip pain that has troubled me for years.Thanks very much for sharing.
It was very informative and well presented. The best was that you explained well , spoke slowly and clearly . Thanks
After suffering for 3 years of pain which gradually got worse, I did the exercises. And have had such relief honestly. Slept well, walked a distance and have not yet had any pain.
Thank you so much for sharing!!
So glad to hear that you found my content helpful and that you are feeling better biggerlish. Take care.
Wow! Doing those side lying straight leg raises cured my chronic SI joint pain in 5 minutes. Seriously! Thank you SO MUCH!
I am a skier and have constantly suffered from SI joint pain halfway through the ski season. This has been going on for 7 years. It was strange that it always happened halfway through the season when I was at my strongest. I assumed it was being caused by twisting forces that built up during skiing.
I've visited physiotherapists, chiropractors, bought an SI support belt, and watched countless UA-cam videos. I've been doing all the recommended exercises faithfully with absolutely NO RELIEF. The only thing that helped was my visit to the chiropractor at the end of each ski season. He suggested I do hip flexor stretches and thought it might be caused by too much sitting.
So I was sceptical when I came across this video, but I'd never seen anyone suggest the side lying straight leg raises.
Despite being fit and strong I could barely do 3 of the side leg raises on the one sore side without cramping up and collapsing. However, I immediately felt some pain relief in my SI joint. I kept working on this for a couple of days and the severe SI Joint pain disappeared. It's been over 2 months with no pain. NONE! I only do the side leg raises every few days now.
My amateur theory is that the pain was caused by my core and glute muscles actually being TOO STRONG, pulling my pelvis out of alignment. And for some reason the gluteus medius wasn't firing to correct this. Who knows.
Again, many many thanks for putting this video out.
Love your channel, you are so good at explaining things and showing proper ways to do the exercises. I see a Chiro twice a month going on three years now, he has been phenomenal and helped me so very much with So many things. I have SI joint issues, and he told me from the get-go to work on my glute med, I did for a bit then got lazy...i dropped the ball and you helped me to pick it back up. I've worked on it for a few days and am already improving!! Tysm!! 🎉😊
These exercises are excellent. You do a great job describing them.
I have had SI joint pain for many years. Nothing seems to fix it permanently but I can see that these exercises can really help.
I got the belt yesterday, already noticing improvement. I've spent several thousand dollars on PT's and nobody ever diagnosed it as SI Joint, but when I watched your video I felt I should give it a shot. I have already gotten pain relief and feeling better, Thank you so much for all the detail you put in this video...HUGE!
Thank you for sharing your experience. It really means a lot. 🙏🏼
@@PositiveMotionChiro What is the name of the belt?
Hello, from South Africa! Doc .Thank you for an easily understandable video! 3 Questions: 1. When doing floor exercises lying on my back, should the head be up or can I place my head back with something to support my neck? It's very painful trying to keep it up 2. You mention 1 hour walking on level ground. Does walking uphill cause more strain as I do up 3 times a week and when can I resume. Will walking in a pool or aqua aerobics help? I am a 65 yr old female.
God Bless and much appreciated.
THANK YOU!!!!
Just did these exercises ONE time and already feeling relief.
Glad to hear that! Thank you so much for watching.
Great info explained with more understandable clarity! Thanks 👍🏾👍🏾
I've been self-nursing what I believe is an SI issue for a few weeks. I have a chiro appt in 2 days. I came across this video this weekend and added these to my PT exercises. My issue side hip muscles are significantly more sore than the non-issue side after just 1 day of these. Interesting!
Thank you; extremely helpful, and your calm delivery is calming. All will be well!
I love your sign off “all will be well.” I completely agree. Thank you for your kind words and for subscribing to my channel.
Excellent. This corresponds with much of what I have been addressing, including pain and popping, etc.. What you just had in that video resonates which what PCP, Surgeon, Therapist, PM&R doctor have said. Now I need to get to work. Thanks for a great helpful video.
When I watched this video the first time I felt for my SI joints and pressed lightly and holy cow that’s so tender! Then I palpated my superior iliac crest on both sides and that’s so tender. I have pain down the back of my right leg to my knee. So all that to say that I so appreciate these exercises and the way you show us how to perform these is so exceptional! Thank you so much
@ Pam Owen I'm glad that you are feeling helped by my SI joint pain exercise video. I hope that you get back to feeling 100% soon.
Thanks doc, I appreciate you and your thoroughness with explaining everything in detail, breaking it down and especially the "why."
@caravanrose Thanks for your feedback. I really appreciate knowing the "why" behind things and I love sharing about the body and how people can get back to feeling their best. Take care!
Again, love the anatomy details as it helps me see and understand where I am weak and how certain movements while working "stow" at Amazon can flare up these areas. I will definitely do these exercises and be mindful of unmindful positions/movements as I work. Thank you.
Its rare to see perfect execution of Bird-Dog move... Appreciate your demo doc. Keep up thr good work
I just discovered your site! Phenomenal way of explaining the exercises. You speak slowly and eloquently.
Thank you Dr. P for a simple, concise explanation of what’s going on in my lower back / hip. I’ve been suffering from this issue for over 15 years and you’re the first to (I think) have hit the nail on the head. I’ve ordered the SI Hip belt and would like to start an exercise regimen to strengthen the joint / muscles. What is your recommendation for an appropriate program given that I’m trying to both repair a damaged joint AND develop strength & stability. I’m planning a walk In Spain (Camino de Santiago) and am in the preparation stage. I’m 70, reasonably good condition (except for the back), no weight issues (5’10”, 185#). Thanks for helping me fulfill this goal.
Hi, would really appreciate an update on your results. Best wishes.
@@nomnom112he started walking and walked into traffic. No answer, ever.😂
I appreciate your videos so much. This was such a simple and easy to do thing for SI joints which I'm having so much trouble with right now. Thank you so much
you just been added to my panel of experts that I trust thank you very much.
I’m glad you found my content helpful Christina Pennell. Thank you so much for watching!
Thank you doctor for your videos. I've been struggling with SI pain for over 20 years. I've been physically active my entire life but recently have had to eliminate many of the activities I love due to SI pain. I just can't find the answer. It's been extremely hard to make any progress as my lower back is constantly inflamed. I've been doing exercises that you recommend and been going to PT but with very limited results. I never seem to have a pain-free moment to really let the exercises do their job. Appreciate any advise. Thanks much!!
It sounds like you have been through a lot and that you have a determined fighter spirit. Don't give up. Keep learning. I believe that we can all find the keys to unlock the problems that cause pain in our body, but it is a journey. I just put up another video about feet and their link to SI joint pain that you might find interesting. You can find it here: ua-cam.com/video/l9KovOn5F3I/v-deo.html
Hello Dr.
Great video thank you! Should these exercises be done daily? Or every other?
Appreciate it
This is my question as well.
I have to say that I am so pleasantly surprised at how well my lower back, hips, calves, jaw & neck now feel just for spending 2 hours with your informative videos... it is in the doing of the exercising... consistently, in the proper way... this helps my muscles heal. Thank you, Thank you, Thank you...SI Belt is next for me... Ive seen many doctors & chiropractors over far too many years now for the same pain that continues to get worse. Thank you for....Showing & Explaining so well... the proper ways of stretching, as to not irate the SI joint along with fantastic empowering stuff for all or us to try at home... I love the use of a ball on the wall or to roll on the wall... this does relieve the pain of hunching over a computer everyday... I had given up until today...... I have been in such pain for over 10 years after I survived being hit sideways, T-boned while on my motorbike and yes, grateful to survive but ya. 10 years of constant pain and today... I know I will be following & applying your guidelines every day to my new work out routine... This does work thank you. I pray to come visit your beautiful City again, If I make it, I WILL BE CALLING YOU. So blessed to find real relief, Gives me hope to walk more then a block without a cane and without pain...
What a concept.
Thank you for responding to my comment on your video explaining SI joint problems. I just did these exercises and will keep in my daily routine.
Great to hear!
As someone with S I joint imbalance and chiropractic adjustments for years, this video was most helpful.
Most chiropractors do not explain in detail what/ where and how the imbalance affects the rest of the body, let alone give tips that can help improve posture and allow the body to stay in alignment longer.
Thank you for your helpful videos and the interest you show in helping people attain better health!!
Hello concha wilkinson,
Thank YOU for watching and sharing your thoughts! 🙏 It makes me happy to be able to help people feel better.
I was pretty sure this was my exact issue after watching your excellent description in your previous video. I know we shouldn't diagnose online but if you don't have access to a professional like yourself, it can be quite hard to ever have relief from pain. The first set of ten side leg raises made my pain fade almost instantly, it has since come back but its not as bad and I will definitely keep doing them.
Thank you for sharing your experience. UA-cam is a great resource to educate ourselves so that we can better understand our body and be able to communicate better about our pain to our healthcare providers. I hope you get back to feeling 100% soon!
This is a real gem of a video.Its completely accurate,clearly demonstrated with perfect form and it will work .Thank you for creating it! 🌈
Glad it was helpful blissfullbaboon. Thank YOU so much for subscribing to my channel.🙏🏽
Sir I do appreciate your time and your useful education,I am 58 now when I was 15 at the school there was this Gymnastic Bar
and I ran toward it trying jumping grabbing unfortunately my hand slipped and I fell off the ground ever since I have this SI Joint pain on my right side hip area BESIDES THESE GOOD Exercises you just taught us what else have I got to do,THANK YOU very much,Mehdi Residing in Japan.
Thanks Dr Brant. Been waiting on this video. Your previous video on common causes of SI Joint strain resonates with me and helps lots. Last August, I was stepping off a foot path and felt a jarring pain on my back near the upper left buttock. I thought it would heal by itself but the pain still comes and go. Now I know I’ve sprain my SI Joint. Physio and chiro couldn’t even diagnose the symptoms.
Do you know if the pelvic clock works with SI Joint sprain? Have you corne across anyone using it good results?
Appreciate your videos.
The pelvic tilt exercise is helping me but what exercise is the pelvic clock?
@Phillip Chang This is a great question! I'm sorry to hear about your SI joint sprain. I am glad you found my SI joint pain video and that it resonated with you. I can't offer individualized diagnosis or treatment recommendations through UA-cam comments, but I would say in my practice that we sometimes use pelvic blocks (aka SOT block - SacroOccipital Technique) to help in the adjustment of an SI joint that is unstable but misaligned. The placement of the blocks is very specific to the patient and how they are presenting. You might want to search for a chiropractor that does one of the following chiropractic techniques: SOT, AK (Applied Kinesiology) or pelvic blocking techniques.
@@pamowen3452 I had never heard of the Pelvic Clock. I looked into it (www.pelvicclock.com) and it looks like it a device that helps you train pelvic and spinal motion and range of motion. I just ordered one to give it a try. If I find it amazing I'll share about it in a future video. Thanks for your question.
I love your videos. You're a fantastic instructor and the video is top quality 👍🇺🇸
I'm glad that you are finding my videos helpful. I really appreciate your kind feedback. Take care!
I've been doing everything but this. So much pain so i started with the 3rd exercise. I got immediate relief. Wow
I've been suffering pain in my SI joint for 4 weeks now doing the best I can to heal thank you for the info. I just want it to stop I went to the doctor and a chiropractor I was told it just needs time to heal thank you again.
Hello doctor! How do I know when to strengthen and when to just leave things alone if I’m always having some level of pain? I’m afraid I aggravate or worsen the issue and find it hard to gauge where that happy middle ground is... Appreciate any knowledge you can share! Thank you ☺️
Hi Ryanne Nelson! That is such a good question. Therapeutic exercise should never be painful and it should make you feel better after you do it. It may make your muscles sore like if you had sore muscles after a working out or after a long hike. But that muscle soreness is different from joint or nerve pain. Working with your doctor or PT they should be able to help you determine what is appropriate for you at this stage. I hope that helps. Take care.
I have had chronically sprained s.i. joints for years; my doctor said it's connected to weak illio-psoas muscles, which I can't seem to get strengthened.
Consider using the hyper extension machine at your gym every time you work out. It works for me.
great delivery and explanations! I will forward to my 25 year old son who has been battling SI joint dysfunction like me(his mom) started having at his age. Went to chiropracters, accupuncture, MRI's etc.... for years and struggled with pain, especially during 3 pregnancies. Started biking in my 40's and doing all the exercises you demonstrated and YES, relief 20 years later! I could go on and on, but won't....Ha. Thank you!
I just subbed. Excellent demos, not a lot of yadayada, just getting to the point. I work out with weights and was doing lunges, and massive stair climbing and literally crippled myself. (I've had SI pain on and off for 30 years, I love horses, but I don't bounce very well any more when I hit the ground). Today, I found you, run through just 2 sets 10 reps of each of these and VOILA, I feel about 80% better. I will start doing these every day now. I'm ordering a Troch belt, and taking the supplements you recommended in another video. Thank you. I'm checking out ALL your videos now, because I have aches all over, they take turns ruining my day. lol
You are an effective teacher! Thanks for your clarity & visuals! Can't wait to build my muscles and take care of my SI joint problem.....thank you, thank you!
You are so welcome WILLIAM SLOCUM. Thank YOU for watching.🙏🏽
Thank you thank you thank you. I’ve suffered from sacroiliac joint dysfunction for nine months. Been to the chiropractor, did stretches. Nothing worked. I’m a farmer and a runner so I suffered from daily discomfort! I was beginning to give up!!! I’ve done these exercises for three days and I’m symptom free! You are a great teacher and communicator.
I thank you for all you do
Outstanding. Thank you 👍🏿
This channel seems great. I came looking for facts and they were delivered in a reasonably available manner. I've spent about 30 minutes on the channel and found two ways to relieve my pain. Thank you.
I’m glad you found my content helpful Christian Nilsson. I hope you get back to feeling 100% soon.
,I’ve been dealing with si instability off and on for years,but In feb 2023 I had a motorcycle incident where I was coming to a stop light and my front tire locked up on the wet pavement, as I was going down I put my leg out to avoid the crash, which resulted in saving my Harley and not crashing but at the expense of my fibula being broken torn miniscus, torn labrum and pulled hamstring . Healed for three months and I’ve been going to PT for a month and a half now and wondered why I had plateaud then looking at your videos once again I remembered about my SI joint instability and your excercises was the piece to the pain puzzle I hadn’t been able to figure out. Thank you so much for this and previous years of these videos.
I had been suffering from low back pain on the right side since past 6 months, had been trying ice, heat, NSAIDs, muscle relaxants and PT . But these were no good. And there i just happened to find this video of yours. I thought of giving it a try. Even after doing it the very day, I felt instant reduction in pain. It's my fifth day today and I am feeling very much better, although I am doing only the first 3 exercises because I am not able to retain proper form with birddog. Thankyou from the bottom of my heart. You are an extremely knowledgeable person and helping people in pain. God bless you.
I have been to sooooooo many treatments trying to help my hips and am so grateful for these exercises. Thankyou!
You are welcome Barbara. I am glad you found my content helpful.
Thank you , again for your time and consideration ⭐
I love this guys warm vibes ...
That makes me smile. Thank you!
Great video. I’ve been suffering SI joint pain for over 2 months, have seen 2 docs, and no one has explained this issue better, or prescribed what are obviously going to be very helpful exercises. Thank you. Nicely done!
Thank YOU for watching and sharing your thoughts! 🙏
Ya gotta know, I am very very thankful to find you. My work has changed and with having to where "safety shoes" it is really killing my stance. I am retraining my body to stabilize with your information.
Great stuff.i will start today and chime back in in one week.
Exactly what I needed!!
I had bad right hip replacement. Made my bidy way off alignment. These will help me gain strength. Thank you.
Thank you so much! Exactly what I needed❤️
Thank YOU for watching and sharing your thoughts.🙏🏽
Thank you, sir! I subscribed for further useful content. Prosperity to you and your channel! Cheers!
This video just came to me at the perfect time. I've only had time to do the first two exercises so far, and it was an instant difference!!! I am shocked and amazed...this is fabulous!! Thank you so much for this!
I’m glad that you found my video helpful. And thank you for sharing your experience!
This has seriously helped me a lot. I Appreciate you sharing this
You're so welcome JWilli!
Thanks for your video. I get a lot of these exercises and your other hip stabilizing exercises through Pilates. I should thank my instructor immediately.
You are very welcome Aileen MacDonald.
Sitting in a car for a hour to town and another hour home. Sitting on the right side in the back seat every time l got in the car with my two brothers caused my SI joint problem. Keeping active helps a lot too. Riding a bike and walking helps.
Great exercisers Thank you. 👌🏼
You are welcome. Thank you so much for watching.
Amazing, the isometrics hit just the spot for me!
I also love how so many of the professionals I respect reccomend eachother ;)
So helpful! Thanks for sharing your knowledge on this!
Glad it was helpful Elizabeth Weigandt!
It’s utterly MAGNIFICENT that you SHOW us the etiology of this subject by showing the human anatomy and just what is happening with the body! I can’t thank you enough for the EDUCATION!
🥰 Your comment, Sheila Smith, makes me smile. I'm so happy that my video resonated with you. You might find the content I put on Insta interesting also. IG: @positivemotion