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
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 ❤️
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.
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!!!
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!
I feel sorry for your pain but there's so much relief in me now knowing that somebody is going through the same thing as I do and can understand exactly what I feel...I felt discouraged after 14 years...no one else has NEVER brought up SI joint problem and I've been to so many "specialists"...I wish I could have such a doctor here in Italy..did not find it yet...
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!
@@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
You are an effective healer combining high intellectual and emotional acuity. Having stretched my injury for years, I adopted your walking recommendation and quickly experienced significant improvement at 65. Your counsel benefits many, especially those lacking access to healthcare. Thank you for explaining the underlying principles. Five years ago, surgery was recommended, but I recognize the propensity for unnecessary procedures and pharmaceuticals in the US medical system, which undermines trust. May you remain free from hostility, danger, and suffering. May all beings, seen and unseen, across all realms, bless you, fostering inner peace and happiness.
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.
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.
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. 👌🏼
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?
@@ShG2022 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!!
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.
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!!
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 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.
I love listening to your explanations - they are so clear and make absolute sense. I like to understand what each exercise is supposed to do, how and why, and which muscles are being used. Thank you!
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!
Dear Dr I recently started pain on the Et hip down to my knees….I was petrified and ran to see a chiropractor! I ended up spending £200.00 at a back clinic.But being a trained nurse I was not happy was th them.They proposed 6 weeks of massage at £165 .00 a week. I just st knew that was not for me. Watching your videos opened my eyes and gave me hope.Your exercises made me better and I was able to go back to work! A big thank you!!!!!
Thank you for the clarity, for explaining the reasons behind it...I watched the other video as well and I almost cried as for years doctors kept telling me that "there was nothing" as from XR and MRI they couldn't see anything...After my monthly chiropractor and physiotherapist visit I feel good for one day and then the pain is back...I suffer from joint hypermobility syndrome so this makes so much sense now ... after 14 years of pain I see a light finally...too bad I live in Italy and you are in San Francisco 😟
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!
Just done exercise 1 and 3 for two days and already it is much better, delighted, been bothering me for months, even had a scan thinking I had a hernia or something.
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.
Thank you SO much. This was very helpful. For three years I have wrestled with painful lower back pain and hip pain. My excellent insurance coverage provided multiple medical tests and treatments, none of which identified SI joint pain. Connecting with a chiropractor was my last stop (because this therapy was not suggested by any of my physicians). Now maybe I can get back to ballroom dancing and walking!
Glad you found my content helpful @virginikinzer9461. Thank YOU so much for subscribing and sharing your story. I hope you get to the dance floor pain free very soon!🙏🏼
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!!!
,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 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!
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!! 🎉😊
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.
@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!
I've only been doing these exercises for about a week and I can tell it's making a difference. I do these everyday and I have noticed that by hip and SI pain is really starting to diminish. Thank you Dr. Brant Pedersen, for making and sharing this video. We are planning a big road trip in August so I've got a couple of months to "get in shape".
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.
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.
I just ran across you tonight, this is exactly what I need . Thankyou so very much! Multilevel lumbar disc disease, spondyloisthesis at L5-S1. L3-4, L4-5. I'm 62 and in chronic pain, I go to Chiropractor 1x week. I've not been able to work much in hip buttocks, because of pain. I have bands too. Looking forward to bringing your video to PT...dry needling I'm going to try. Thankyou. I really appreciate you
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
Why am i so attracted to this man. 😅 So gentle, so caring, sooooo knowledgeable 🥲 I see i am not the only one who was played with by doctors and insurance. Thank you for these free educational videos. ❤
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!!!
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.
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!
Thank you! I've been told my back injury since 2022 is different things, the latest is it's the SI joint. I've been to physio which made it so much worse, had cortisone injection which stopped working after 10 weeks and not one professional has shown me these exercises. I will definitely be trying them to see if it eases the pain even just a little, it has started "Crunching" every time I lay down which is so painful now and was told this is normal and I could be like this for the next 50 years. Genuinely praying this works! Thank you for sharing these exercises and explaining everything more clearly
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.
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, 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.
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 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!
Thank you for your amazing exercises especially for strengthening. I had some good options but felt your additional instructional exercises definitely takes it to another level. I am grateful for angels like you helping millions out there to heal their physical pain. God bless you!
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
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.
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!
Brilliant ! Been following these four exercises and the pains either gone or have eased up ! Sorry to put Dr. Pedersen out of work and used up a rolls of paper towels but still looking out for the glass of red wine resting on my hands.
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.
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.
@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 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.
I'm so glad I stopped to watch your video. I have a lot of hip pain and I've been saying that I need to do something about it and then here you are! I did those three exercises with you and immediately the pain has subsided in my hip! I can't wait to do more everyday.... thank you so much. Answered prayer indeed!
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.
If you ever need a case for analysis, I will gladly supply all the info you need when I start these exercises today. 13 years of pain, and shearing, thinking it'll help. I have had the epiphany watching this. Shearing for so long...Ffs ...It all makes perfect sense. I cannot get comfy sitting, standing, etc. Will give an update. Thank you so much 💗 and no shearing for a while....
Thank you for these easy to understand practical exercises for SI joint pain . I have been suffering on and off with this for 4 years. I’m going to try your remedy😊
I have SI joint pain and have had a cortisone injection, and watched a dozen videos about this topic. This is the BEST video for exercises to relive pain!! 2 thumbs up!
thank you SOOOO much, after 2 days of exercise I aready feel better!I have been suffering for 8 months, .I'felt on my buttock bone.Best video my very best wishes to you.
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.
I have been in SI pain for 2 years now, following a work accident. I received a Serola belt shortly after, but was in to much pain then to ware it. I ran across your video on the belts the other day, and I tried it again, just to see, and it helps with the pain now. Very thankful you made me think of it. I also tried physical therapy after the accident, and was to sore to do most of the exercises. After this video, I think I will try those again too. Happy holidays to you and your family. Thanks for helping us learn to help ourselves. ☮️💜🙏 Mountain
This video is really spot on, exactly what my physical therapist had me doing last year. One thing that you didn't mention which I felt was a bit scary was how much the muscles in the area , around the hip moving around the back sometimes, spasm, probably due to the instability = just feel like a really sore bruised tight feeling stretching didnt get rid = not very nice at all, it's mainly gone away now and I've upped my game at the gym. I do deadlifts and squats with the barbell and am stronger. SI joint is almost to the point that I never think about it anymore. Hallelujah!
Well I'll be. I didn't feel this was any issue for me. After listening to the video, it occurred to me that some of the symptoms you describe I would get, usually after a long hike, or round of golf, and then getting in my car to drive home sitting for a time, and then trying to walk again. Upon getting out of my car I would have a few unstable steps and straightening up and be fine, after resting there was never an issue. So anyway, I did the two exercise that need no props and BOOM, I felt immediate relief. I did them for a couple of days, and went on a long hike, and drove the half hour home. Upon getting out of my car, BOOM, no straightening, no gimpy feeling just a stable walk. Very nice, I'm adding these to my daily routine. Thanks.
Greetings from Germany! I have been suffering from Si joint pain since January and today I wasn't even able to get out of bed, let alone move around or - god forbid - go for a walk... and then your video came along :D I know you didn't study magic, but to me it felt like it. After doing the suggested exercises, I was able to get up and go out for a short walk (as I have also watched your "Simple Solutions to SI Joint Pain"- Video) within minutes, which didn't seem to be possible when I got up this morning. Pretty sure that I'm going to get rid of my SI joint pain permantly. Cannot thank you enough :*
Hello Marting Rehfeld, Thank YOU so much for watching and sharing your story🙏🏽. It makes me so happy to hear you are feeling much better. Greetings all the way to Germany!
I have been suffering from back, leg, hip, broad disc bulge issues, and psoas muscle issues to the point I had to use crutches to try and get around it was painful standing and walking since the back end of 2019. I was diagnosed in 2021 with SI joint dysfunction and got the belt but was not offered any exercise to strengthen it. During this time it was discovered that I have a leg length discrepancy on the same side as the SI joint pain and when to get a Gait analysis done and orthotics was provided. I got dishearted with see professionals just taking my money and not providing a remedy. I decided to buy specialist books to get a better understanding of what is going on in my body. I came across your video and wish I came across it sooner as I also discovered I have ligament laxity hence why it is taking so long for my SI joint to heal. I wish my Chiropractor who diagnosed my issues was like you and provided exercises to strengthen rather than just clicking the body. London UK
It sounds like you have been through a lot Jacqueline. Thank you for sharing your experience. I hope you are on your way to feeling better soon. Hang in there.
@@PositiveMotionChiro Thank you for your reply, I have now brought Dr Stuart McGills Back Mechanic book to gain a better understanding as well. Thak you again. I am getting there😊😊
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
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!
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
Gosh here I thought I had it bad! I’ve been in pain 9 years. I will start on these exercises tomorrow. I hope you are feeling better though!
@@FaryalKhan-ku9ufhave they helped?
@@muhammad_shayan2641 They have helped a tiny bit only about 5% but I need to be more consistent.
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 🙏
I feel sorry for your pain but there's so much relief in me now knowing that somebody is going through the same thing as I do and can understand exactly what I feel...I felt discouraged after 14 years...no one else has NEVER brought up SI joint problem and I've been to so many "specialists"...I wish I could have such a doctor here in Italy..did not find it yet...
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
Its rare to see perfect execution of Bird-Dog move... Appreciate your demo doc. Keep up thr good work
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.
You are an effective healer combining high intellectual and emotional acuity. Having stretched my injury for years, I adopted your walking recommendation and quickly experienced significant improvement at 65. Your counsel benefits many, especially those lacking access to healthcare. Thank you for explaining the underlying principles. Five years ago, surgery was recommended, but I recognize the propensity for unnecessary procedures and pharmaceuticals in the US medical system, which undermines trust. May you remain free from hostility, danger, and suffering. May all beings, seen and unseen, across all realms, bless you, fostering inner peace and happiness.
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'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
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.
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:)
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.
@@ShG2022 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!!
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.
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.
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 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.
I love listening to your explanations - they are so clear and make absolute sense. I like to understand what each exercise is supposed to do, how and why, and which muscles are being used. Thank you!
Thank you for sharing your feedback in comments. I really appreciate it!
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!
Dear Dr
I recently started pain on the Et hip down to my knees….I was petrified and ran to see a chiropractor!
I ended up spending £200.00 at a back clinic.But being a trained nurse I was not happy was th them.They proposed 6 weeks of massage at £165 .00 a week.
I just st knew that was not for me.
Watching your videos opened my eyes and gave me hope.Your exercises made me better and I was able to go back to work!
A big thank you!!!!!
You are welcome trudijugger. Glad to hear you are on your way to feeling 100%!
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 for the clarity, for explaining the reasons behind it...I watched the other video as well and I almost cried as for years doctors kept telling me that "there was nothing" as from XR and MRI they couldn't see anything...After my monthly chiropractor and physiotherapist visit I feel good for one day and then the pain is back...I suffer from joint hypermobility syndrome so this makes so much sense now ... after 14 years of pain I see a light finally...too bad I live in Italy and you are in San Francisco 😟
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!
Just done exercise 1 and 3 for two days and already it is much better, delighted, been bothering me for months, even had a scan thinking I had a hernia or something.
Thank you so much for watching Richie. Sounds like you are on your way to feeling 100%.
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!
Thank you SO much. This was very helpful. For three years I have wrestled with painful lower back pain and hip pain. My excellent insurance coverage provided multiple medical tests and treatments, none of which identified SI joint pain. Connecting with a chiropractor was my last stop (because this therapy was not suggested by any of my physicians). Now maybe I can get back to ballroom dancing and walking!
Glad you found my content helpful @virginikinzer9461. Thank YOU so much for subscribing and sharing your story. I hope you get to the dance floor pain free very soon!🙏🏼
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?
,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 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?
This is one of the best explained and demonstrated videos I have ever watched!!
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.
It was very informative and well presented. The best was that you explained well , spoke slowly and clearly . Thanks
I just discovered your site! Phenomenal way of explaining the exercises. You speak slowly and eloquently.
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!! 🎉😊
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.
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!
I've only been doing these exercises for about a week and I can tell it's making a difference. I do these everyday and I have noticed that by hip and SI pain is really starting to diminish. Thank you Dr. Brant Pedersen, for making and sharing this video. We are planning a big road trip in August so I've got a couple of months to "get in shape".
So glad to hear you are feeling better! I hope you are pain free and ready for your road trip! Take care.
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!
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.
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!
Why this video doesn’t have million views? Best video !! 🎉🎉🎉
Thank you so much for watching and commenting. I am glad you found my video helpful.
I just ran across you tonight, this is exactly what I need . Thankyou so very much! Multilevel lumbar disc disease, spondyloisthesis at L5-S1. L3-4, L4-5. I'm 62 and in chronic pain, I go to Chiropractor 1x week. I've not been able to work much in hip buttocks, because of pain. I have bands too. Looking forward to bringing your video to PT...dry needling I'm going to try. Thankyou. I really appreciate you
You are very welcome. Thank YOU for watching and I hope you get to feeling 100% soon!
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.
Why am i so attracted to this man. 😅
So gentle, so caring, sooooo knowledgeable 🥲
I see i am not the only one who was played with by doctors and insurance.
Thank you for these free educational videos. ❤
You certainly are welcome. 😊
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!!!
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.
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!
Thank you! I've been told my back injury since 2022 is different things, the latest is it's the SI joint. I've been to physio which made it so much worse, had cortisone injection which stopped working after 10 weeks and not one professional has shown me these exercises. I will definitely be trying them to see if it eases the pain even just a little, it has started "Crunching" every time I lay down which is so painful now and was told this is normal and I could be like this for the next 50 years. Genuinely praying this works! Thank you for sharing these exercises and explaining everything more clearly
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.
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! 🙏
I’m seeing a physio tomorrow about my back pain. Everything I’ve read online sounds like it’s my SI that’s the problem. It describes it perfectly.
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.
These have helped my pain a lot. Thankyou!
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.
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 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!
Great I think you are the first one who is talking bout SI joint pain , I have exactly like have for three years nothing works yet
I hope you will find relief soon. Don't give up. 🙏🏼
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!
Thank you for your amazing exercises especially for strengthening. I had some good options but felt your additional instructional exercises definitely takes it to another level. I am grateful for angels like you helping millions out there to heal their physical pain. God bless you!
You're so welcome!
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
After years of pain visits to physios now have complete pain relief thank you. I am 80 years old.
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.😂
Wow. That side lying straight leg raise is amazing. Thank you for the tip!
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!
Ուխակի ճիշտ բացատրություն և մատչելի հիվանդի համար նայեվ դրական եներգա հաղորդող. 👏👏👏👏🇦🇲
Hello Dr.
Great video thank you! Should these exercises be done daily? Or every other?
Appreciate it
This is my question as well.
Brilliant ! Been following these four exercises and the pains either gone or have eased up ! Sorry to put Dr. Pedersen out of work and used up a rolls of paper towels but still looking out for the glass of red wine resting on my hands.
Glad it was helpful and that you are feeling better P L! Take care.
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.
THANK YOU!!!!
Just did these exercises ONE time and already feeling relief.
Glad to hear that! Thank you so much for watching.
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.
Well done! Having broken my L SI joint 30 years ago, I have so many problems and this is such a wonderful demonstration. Thank you.
I am glad you found my video helpful Laura YeeSnover. Thank YOU for watching!
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.
I'm so glad I stopped to watch your video. I have a lot of hip pain and I've been saying that I need to do something about it and then here you are! I did those three exercises with you and immediately the pain has subsided in my hip! I can't wait to do more everyday.... thank you so much. Answered prayer indeed!
Your comment makes me smile.🙏🏼
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.
If you ever need a case for analysis, I will gladly supply all the info you need when I start these exercises today. 13 years of pain, and shearing, thinking it'll help. I have had the epiphany watching this. Shearing for so long...Ffs ...It all makes perfect sense. I cannot get comfy sitting, standing, etc. Will give an update. Thank you so much 💗 and no shearing for a while....
Thank you so much for watching and sharing your story jakestown. I hope you get to feeling 100% soon.
The first exercise alone has already made me feel much better in the last few days. Thanks for sharing.
Thank you for giving clear directions, showing excellent tried and true exercises and giving the little tips on how to “feel the exercises”.
You are welcome. Thank you for your kind words and for subscribing to my channel! 🙌🏼
Thank you for these easy to understand practical exercises for SI joint pain . I have been suffering on and off with this for 4 years. I’m going to try your remedy😊
You are welcome !
Hello Mam, Hope you feel better after this excercise. Do you suffering RA too?
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!
I have SI joint pain and have had a cortisone injection, and watched a dozen videos about this topic. This is the BEST video for exercises to relive pain!! 2 thumbs up!
Glad it was helpful Gary Johnson. I appreciate you and your feedback!
thank you SOOOO much, after 2 days of exercise I aready feel better!I have been suffering for 8 months, .I'felt on my buttock bone.Best video my very best wishes to you.
I love to hear that! 🙌🏼
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.
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!
I’m a hip replacement candidate, and I am so glad to find you on UA-cam. Thanks so much
I'm glad you found my video too and that it was helpful. Take care!
I like him already . . .but that he demo's his own exercises . . .really SPECIAL!!
After vacuuming and then shampooing a set of stairs, I needed this video. Thank you so much.
You are very welcome. I hope you get to feeling better soon!🙏🏼
I have been in SI pain for 2 years now, following a work accident. I received a Serola belt shortly after, but was in to much pain then to ware it.
I ran across your video on the belts the other day, and I tried it again, just to see, and it helps with the pain now. Very thankful you made me think of it.
I also tried physical therapy after the accident, and was to sore to do most of the exercises.
After this video, I think I will try those again too.
Happy holidays to you and your family. Thanks for helping us learn to help ourselves.
☮️💜🙏 Mountain
Thank you for the comment. Take care!
This video is really spot on, exactly what my physical therapist had me doing last year. One thing that you didn't mention which I felt was a bit scary was how much the muscles in the area , around the hip moving around the back sometimes, spasm, probably due to the instability = just feel like a really sore bruised tight feeling stretching didnt get rid = not very nice at all, it's mainly gone away now and I've upped my game at the gym. I do deadlifts and squats with the barbell and am stronger. SI joint is almost to the point that I never think about it anymore. Hallelujah!
I’m glad your SI joints are feeling better! 🙌🏼
Well I'll be. I didn't feel this was any issue for me. After listening to the video, it occurred to me that some of the symptoms you describe I would get, usually after a long hike, or round of golf, and then getting in my car to drive home sitting for a time, and then trying to walk again. Upon getting out of my car I would have a few unstable steps and straightening up and be fine, after resting there was never an issue. So anyway, I did the two exercise that need no props and BOOM, I felt immediate relief. I did them for a couple of days, and went on a long hike, and drove the half hour home. Upon getting out of my car, BOOM, no straightening, no gimpy feeling just a stable walk. Very nice, I'm adding these to my daily routine. Thanks.
Excellent. These are the best yet. After 1 round I got mobility back. Can't wait for the results after a week! Nice socks bud!
I’m glad you are responding so well. And thanks for the shout out on my sock game. 😂
Greetings from Germany!
I have been suffering from Si joint pain since January and today I wasn't even able to get out of bed, let alone move around or - god forbid - go for a walk... and then your video came along :D
I know you didn't study magic, but to me it felt like it. After doing the suggested exercises, I was able to get up and go out for a short walk (as I have also watched your "Simple Solutions to SI Joint Pain"- Video) within minutes, which didn't seem to be possible when I got up this morning. Pretty sure that I'm going to get rid of my SI joint pain permantly. Cannot thank you enough :*
Hello Marting Rehfeld,
Thank YOU so much for watching and sharing your story🙏🏽. It makes me so happy to hear you are feeling much better. Greetings all the way to Germany!
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.
I have been suffering from back, leg, hip, broad disc bulge issues, and psoas muscle issues to the point I had to use crutches to try and get around it was painful standing and walking since the back end of 2019. I was diagnosed in 2021 with SI joint dysfunction and got the belt but was not offered any exercise to strengthen it. During this time it was discovered that I have a leg length discrepancy on the same side as the SI joint pain and when to get a Gait analysis done and orthotics was provided. I got dishearted with see professionals just taking my money and not providing a remedy. I decided to buy specialist books to get a better understanding of what is going on in my body. I came across your video and wish I came across it sooner as I also discovered I have ligament laxity hence why it is taking so long for my SI joint to heal. I wish my Chiropractor who diagnosed my issues was like you and provided exercises to strengthen rather than just clicking the body. London UK
It sounds like you have been through a lot Jacqueline. Thank you for sharing your experience. I hope you are on your way to feeling better soon. Hang in there.
@@PositiveMotionChiro
Thank you for your reply, I have now brought Dr Stuart McGills Back Mechanic book to gain a better understanding as well. Thak you again. I am getting there😊😊
I am grateful for such a wonderful and knowledgeable demonstration and explanation
Glad it was helpful!
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
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!
Thank you, I am inspired to strengthen my SI joint. These are good exercises.
You are welcome Jeneieve McDonald. Thank YOU so much for watching. I am glad you found my content helpful. Take care.
This has seriously helped me a lot. I Appreciate you sharing this
You're so welcome JWilli!
thank you for your videos on this topic - I am feeling relief and hope !!!