Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid
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- Опубліковано 25 чер 2024
- Sacroiliac (SI) joint pain is a very common problem which can cause severe discomfort in daily life. As a Doctor pf Physical Therapy, and a person with the history of SI joint pain, in this video I'm sharing best practices, tips and exercises for avoiding and reducing SI joint pain.
In this video we will talk about:
✅ Understanding SI joint pain symptoms, how to identify your problem
✅ Which exercises and stretches you should avoid at all cost with SI joint pain
✅ Which exercise will give you immediate pain relief
✅ What to avoid in a gym and when doing yoga
✅ Best sitting and standing with SI joint pain
My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In the video I'll share my favourite exercise that can help you fix your chronic back pain. If you have lower back pain when you do any regular exercise, especially with squats, then I have a solution for you.
Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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#backpain #sijoint #lowerbackpain
Thanks for watching the video Sacroiliac (SI) Joint Pain Relief Exercises and Tips
Please let me know if you found this video helpful, so we know if I should keep producing more!
Where in california are you located? Or are classes only online?
Yes!
Yes about si joint
Yes, very helpful, please make more like this. Thank you!
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
THANK YOU!! I could not figure out why i had discomfort in my right groin, my right glute, & my right low back. Everyday i do yoga ; and almost every workout has a lunge , or figure 4 or a pidgeon pose. I has no idea that i was slowly throwing my SI joint out of whack. It makes total sense!
Thank you so much for sharing! It's great to hear that the video helped you connect the dots about your discomfort. We're glad to have been of help! 😊
Me too…. Oh my gosh it has hurt for years, where my life is so small right now, I am hoping this will help.
Same here! 3 Dr and 2 PT professionals and they want to do fusion surgery. There has to be another option
Basically every "don't" that you described here contributed to really painful SI joint pain for me in the past. Thank goodness you're on this Earth 🌍 to teach me how to move healthy! Thank you Ryan for helping me and sooooo many others ❤️
Glad to find this. Thank you so much. My issues exactly. What I was doing was making it worse. I'll try this , new to me, routine.
Same here🤣. When I watched this video, I couldn't believe how wrong I'd been getting it.
Ditto! I've been doing a lot of figure 4 stretches and dead bugs.
There is so much confusion within the Physical Therapy world. My PT prescribed the exact exercise/stretch to supposedly help the one-sided low back SI hip pain!🤨
This is good! You explain clearly what many don’t on what Not to do & what to do. I like that!! Thank you!!
OMG 😢 I do all these bad stretch’s. I’m my own worst enemy
These videos are incredibly helpful! Thank you. I complained to my doctor about hip pain (because I thought I felt it in my ileac crest). She had an x-ray done, diagnosed me with anterior spondy and disc degeneration, and sent me to a PT who had me doing strengthening exercises but also stretches. After the first session I told the PT I could tell that the stretches made the pain worse. She told me just to warm up first...so I quit going. This, this is exactly what I need. Thank you!
Thanks dr Ryan, I did CBT, I honestly loved it, I know you are genuine in everything you do, if I could afford it I would do it for a whole year but I have struggled to balance it all, still active in military, constantly busy, and every time my si joint flairs back up I am back to you because it describes so many of my issues, stress seems to be one of the biggest issues, seems to tighten my psoas/hip flexors etc., then add a few of those asymmetrical things and in a few weeks I’m back to si joints in terrible pain. If I ever get back to myself, I’m gonna send you a gift, PT’s Chiro’s done it all and no one has given me hope like you.
Every "don't" that you have listed are movements that i have been told to do in yoga, PT, and for basically my whole experience with low back pain. Thus, you could imagine that I was a little bit angry and still in disbelief that maybe, just maybe, you could be right. But hey, I am going to try some of your suggestions and see if they work for me. Since I have lumbar stenosis, i've not really (and neither have my PT's) thought of addressing the SI directly until my acupuncturist did cupping therapy directly over the joint and relieved tension immediately. Thanks for the info mate!
Hi there,
Thank you for your comment. I completely understand your frustration. I appreciate you giving my tips a try, and I truly hope you feel relief and enjoy my suggestions. If you want to dive in deeper, here is the link to my Free Masterclass : www.corebalancetraining.com/masterclass
Thank you so much for watching! Best of luck to you.
Loved it. Ive been doing those excercises you said not to and have suffered.
Thankyou for this! The information and straight forward explanation is phenomenal! Yes please to more videos
Yes . Finally something that connects to my issue
Thank you, Doctor !
Good stuff! Thanks so much for sharing!!!
If you are wondering it is true - this guy is for real! I've been struggling with low back pain for over a year. His training has given me hope and relief just after 2 weeks. I look forward to continuing so that my back pain is a thing of the past! I am so grateful for the help and a change it has brought to my life.
Thank you so much Angela... That means a lot. I am grateful to have you in the program, and proud of you for the progress that you've made! 🙏
I have had a discectomy and recently suffered debilitating back pain, only to find out that I have a reherniation in the same location. I didn’t want to jump into another surgery. I found your core balance training program and I’ve been doing it faithfully. I’ve become aware throughout the day that I am not engaging my core as I should. I have done a lot of physical therapy annd I am finally understanding my body. I also suffer SI joint pain and I feel like a lot of the exercises in the past that I have done exacerbated the problem. Thank you for your dedication!
Ohhhh my goshhhh this is EXACTLY what I have! Thank you for this video. So many questions have been answered for me
Excellent video and explanations! Thank you! I will be signing up for your program!
Your voice is already helping me! So delighted to have found your channel & your exercises make so much sense. Thanks
Great guidance. Thanks ❤
This video is very helpful. It's not only a good reminder of how to keep the pelvis balanced when we sit, stand and move, it also help me diagnose where my pain is coming from. In addition, it showed me what exercises I am doing that aggravate the problem.
I'm so glad to hear that! Glad it's been so helpful for you and thank you for sharing! 😊
Thank you very much for creating such video regarding s-i joint. May god keep you healthy and happy for your right advice and support
I have been in crippling back pain for the last 5 months. Have been going to doctor, physical therapy, and chiropractor. Was told i have two bulged discs with sciatica, and arthritis in si joint. Dont know who to trust anymore, meds and physical therapy dont seem to help, and doctors and chiro dont seem to truly care. Been dealing with this off and on for close to a decade, this time is the worst possibly. This video is helpful because as explained how doing things one sided, or asymmetrically, can worsen symptoms. I did a few of the stretches and exercises you mentioned not to do last weekend, and it made the pain 100x worse the day after and its still horrible. I will be more mindful of the si joint and stability. Thanks for the knowledge and advice! And good luck to everyone else experiencing pain, the key is to figure out what helps, and what makes it worse!
Hi there!
Thank you so much for your comment.
I am so sorry that nothing is helping this far, and I truly would love to serve you. My program has helped thousands of people get out of back pain for good! I have a very high number of students in my program to address Si Joint, sciatica, and so much more. If you are ever interested, feel free to check out my Free Masterclass here: www.corebalancetraining.com/masterclass as well as emailing my team for any questions you may have at program@corebalancetraining.com.
The solution is out there, and you are not alone! There is absolutely hope for you.
Thank you so much for this helpful information! It explains a lot.
As a PTA who has struggle for years with SIJ pain doing all the things such as this, I'm so grateful for your succinct information! Keep it up please 🙏 You know as I do the "pain management" aspects of Healthcare never try to get to the root cause of these issues for people and treat only the sx. Ty!!
Hi there,
Thank you so much for your feedback. It is an honor to be able to help people and provide content. Thank you for your very kind comment!
Thanks a lot for this video
Thank you! Really helpful information
Thank you. Well done.
Great advices. Well explained.
Well explained, helpful video. Thank you!
New injury. I know now totally understand how this happened to me. Thank you
So thankful to
Find you !
Great video thank you!
You have been the most informative video I have encountered. Thank you
Great explanation to help my understanding.Thank you very much.
OMG Thank you. Awesome information. This is most definitely my issue.
I’ve been so confused over the years and doing all the things you say not to do and inching my way toward realizing asymmetrical posture and movement was a problem. Your pointing out the anatomy so clearly and showing the exercises that are wrong so clearly is very helpful!
Very helpful. My doc and PT don't explain all these issues. They just give me exercises for my hip arthritis, but one of them is the bridge so I want to learn more about doing it correctly.
Like the way you think Champ. Honest , Helpful.
Thanks
Thank you! This is exactly what I needed.
Thank you for watching, Alice! I am so glad you are here.
Dude, your awesome. Thanks!!
Clear, succinct explanations. Very helpful. Thanks.
Glad to hear that it was helpful! Thank you for being here!
Yours is one of the best videos I have seen as I search for home therapy to relieve SI pain in my SI joint, hamstrings and knees. You teach what NOT to do (habits I have had for a long time) that I will practice every day until it becomes natural. I learned the best positions to strengthen my SI joint and core while not doing positions and stretches that will do harm. I will follow you. Thanks!
I'm finding your videos very helpful.
I'm an LMT and retired high jumper. I used to train 3 to 4 hours a day. I was so strong that spinal and SI joint dysfunction wasn't even on my radar. My strength also offset my flexibility. Life after high jump lead me down the path to power yoga and low impact exercise to manage all the aches and pain that flooded my body. Fast forward 20 years, now I have joint instability in my SI joint and lumbar spine. I've recognized that that I've much less strength and my glutes don't fire properly and that my illiacus is super tight. I've been embracing ways to battle the gluteal amnesia, release the illiopsoas and build strength beyond that to reintroduce those "other" exercises.
Do you contribute yoga and low inpact excercise to your instability?
I was a hardcore athlete as well over the years. I was so convinced that I was keeping myself strong and protecting myself by being so active. Now having to accept that I've caused all these painful issues is a tough pill to swallow. Learning to relax helps. Be kind to yourself.
Great in formation thanks
Thank you!
Thank you so much! I have been troubled by SI joint pain off and on for 40 years. Now I finally have some ways to improve and stabilise the joint rather than inflame it with incorrect stretching which is what I have been doing. Thanks for the excellent information, I now have a strategy and a plan to help me to improve this injury. (Newly subscribed).
Hi Doc thanks for sharing your great work very interesting & helpful 👍
This is exactly what I was telling the therapist in Vancouver. Thank you for sharing your knowledge !
Seems like your intuition was right! You’re very welcome 👍
Thanks for this video! I've seen so many videos that tell the viewers to do a lot of the exercises shown here...No wonder my SI pain isn't getting much better....
Had it 20 years,no doc or therapeut is doing that.
Happy to do this exercises and have fun on life
Yes very logical information
LOVE the skeleton demos, showing exactly where things are happening. This is great material, don't stop.
Much appreciated, Tom. I will keep going... thank you for the support and encouragement!
You are so right
All those yoga stratch
That you mantion was put me in lot's of pain
Thank 🙏 you very much
I need this bad. Ty!
I have been watching video after video regarding the pain I was having. I can stop looking now as you explained exactly where and what I was feeling in my lower back. I also realize that I was doing the wrong stretching routine. Thank you.
Exellent video!! Thank you so much😊
Glad you enjoyed it! Thank you for the positive comment
M supposed to begin PT today for my SI joint pain. I just saw a spine specialist. Had xrays and a MRI that showed nothing relating to my pain. I pointed directly to my left SI joint and told this MD that it hurts. "Right There" He just agreed it was called the SI Joints. I have already been doing the bridge with a band for several wks already. The type of work I do requires alot of bending. I realize I deep squat to try to avoid bending. This is probably contributing to my pain alot. Your videos have been the most helpful yet. I've had this problem for YEARS. And have searched for answers high and low. I've passed a vid to friends to point them in your direction.
Keep going!!! Definately!!!
Ryan you are my go to guy for relearning how to get my body back into balance and alleviate a whole lot of stress and pain. I am a competitive waterskier and pushing 65,now that I’ve joined your program l have a tremendous sense of hope and realization that l can repair past stresses on my body and continue my passion for many years ahead, so thank from my heart & soul for your passion of helping others become well and still enjoy a quality of life God bless!!😊
Thank you so much, looking forward to doing these and returning to balance and strength😢
Very helpful. The instructors at the fitness studio where i go do all the wrong stretches for the si joint! I did the bridge exercise this a.m. and my back feels good! Thank you
Awesome information !!! Thank you
Thank you so much for watching this video!
Thank you so much. I have been in so much pain for so long and searching UA-cam videos for an answer. I wasn't even sure which joint was causing this pain, let alone why. Twenty years ago, I had intense sciatica and had surgery on L4 and L5, so I knew this wasn't sciatica. I don't feel that popping was the right way to go, so held up and kept searching. I have severe rheumatoid arthritis so I have a lot of joint issues since I was dx'd before biologics. I can't do most of what you describe here but can certainly not do all those things that cause problems and pain. I can also start getting my whole body in better alignment. I just subscribed and just wanted to say thanks!
Very helpful. I have been in pain for the last 2 weeks and wasn’t sure what stretching to do. Some of those I was doing was bad for me. Thank you so much. ❤
Thank you so much! That was very helpful
Glad it was helpful! Thanks for watching!
Thank you, very helpful.
You're very welcome. Glad to hear that it was helpful!
Thank you for detail video
Hi,
Thank you so much for your comment. I hope you enjoyed it!
Wow, love this video… thank you 🙏
You are so welcome!
I just saw your channel for the first time. Very concise and clear presentation. 👍🏻
Thank You!
Welcome to our channel! We're glad you found the it concise and clear. Thank you for being here!
Omg, I have suffer SI joint pain 30 years. I will start to do this right away. I really hope I will get rid of the pain. 🙏
How’d it go?
I’ve had a spinal fusion and now SI joint issue so I learned any type of lunge movement, even stagnant causes trouble. I don’t teach yoga anymore because of it. I get a lot of popping, esp on my right. I get back, pelvic and glute pain. The other day I sat crossed legged on my mat and I’m stiff so I don’t do it often. But it really helped my pain. I can’t do any of those pigeon poses either. No deep squats either.
My SI issue appeared after l4-5 fusion but only after a ridiculous twisting chiropractic adjustment. I do some isometric pushing out exercises to strengthen my SI. Laying down with one knee bent and pushing that knee into my hand. It helps too. Surprised how much. I used to teach yoga and Pilates and train so I know the anatomy. This is so correct!
Yes very. Just what I need. Good explanation it described me . I stretch feel ok then bang back goes and can’t understand it but you have helped me
Thank you for this video! I too am a yoga casualty, and didn't even feel it coming.
Thanks good advice. Helps me a lot.
Thank you so much for watching!
This was extremely informative. Thanks
Glad it was helpful! Thank you for watching!
Great information. Very helpful.
Glad to hear it! Thanks for watching!
Very helpful! The symptoms you describe are exactly like the ones I have experienced over the years, becoming intense recently. I have had various treatments but nothing has worked and I suspect no one has come up with a diagnosis. I will take these recommendations and hopefully find relief. Thank you!
Very helpful thank you so much 🙏🏾♥️
Hi there,
Thank you so much for watching this video!
You are the best. I remain grateful for all you have taught me, and continue to teach through your online presence.
Thank you so much Rebecca. You are in my thoughts often. I'm proud and grateful to have you in the CBT community and for your support 🙏
Hi do u have a website please for help with this pain like one on one please
Very clear instructions on how to perform the exercises correctly, so that there is no deterioration in well-being and pain. Thanks for this video.
Thank you for your kind words, Milojka! I'm glad the instructions were helpful for you. Thank you for being here! 😊
Yes very helpful
very helpful .
I just viewed your video and you told me not to do everything Ihave been doing according to so many other PT's on UA-cam. Your recommendations seem to make a lot more sense. I do suffer from si joint pain lately because of being overweight, 70 years ago and also bouncing on a tractor. I also have pelvic pain for 51/2 years. I do many of the stretches and strength exercises you say not to do to relieve my pelvic pain. I have a Lousy core. Thank you.
Wow, great info, I was told by Physical therapists to do a few stretches you mentioned. I now see why it was aggravated, thank you🤗
Cindy , i noticed this as well … Dr Ryan has told me so much more than I was taught at my physical therapist clinic.
Thank you for this information . I found it very helpful ❤❤❤
Thank you for being here!
Excellent video
thank you for the video! i recently went to a chiropractor to get relief and find out what causes my lower back pain and disables me from moving. I found out this joint is involved and then came across your video. This information is really helpful. I hope I won't have to keep relying on pricey adjustments after trying these stabilizing exercises. 😊
This is the best description I’ve ever seen for SI joint issues! Thank you for the info!
Thank you for sharing and for tuning in!
So true
I love this info. I’ve had extreme SI joint pain for 11 months now. Steroid injections every 3 months so far and prescription NSAID. I think I’ve been stretching too much and walking. No more walking in the neighborhood. I’m down to a wheelchair for any length of steps like going shopping. Walking is the worst!
Great video. I developed SI joints pain after lumbar surgery. Then I was sent to a pain clinic for SI joints pain. The injections were every 60 days until insurance companies decided that 60 days is better. The injections last about 20 days and then the pain is back. I am certainly going to start doing the bridge.
Thank you intro was slow but it delivered complete info. I have has SI for two decades.
Thanks! Very helpful😍
Thank you so much for watching!
Thank you Sỉr ♥️
What a fantastic video - so helpful! I will be signing up.
Great to hear that you've found it helpful! We're so excited to have you join us!
Thanks
Been waiting for a diagnosis and PT referral for far too long- and doing all the wrong stretches in the meantime. I feel like this is the answer, starting today!
Thank goodness ! Somebody knows this !
YES!!! Please I'm tired of getting shots for this issue and I don't feel any difference with them anyway. Thank you!!
Thank you sir. Very helpful info.
Glad to hear! Thanks for watching!
Thaaaank you! I‘ve been adviced to do yoga, but I noticed that it was not helping me at all, now it makes sense, I was doing many exercises that you mentioned it shouldn’t been done
So very helpful!
Thank you Daisy!
Very helpful