Exercises for Sacroiliac Joint Pain | SI Joint
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- Опубліковано 10 лип 2024
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Exercises for Sacroiliac Joint Pain | SI Joint
• Exercises for Sacroili...
#physiotutors #SIJoint #rehab
🎶 Intro/Outro Track: Pharien - What You Say
Link: • Pharien - What You Say
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
Thank you so much for educating the world. Especially countries who don't have advanced physiotherapy facilities like yours.
I'm 15 years old and my physio therapist told me I have SI joint pain. This pain started a year ago after prolonged sitting and little physical exercise (was swimming 5-6 times a week) during the covid lockdown periods. Been having this horrible pain and have been to 3 physio therapists and the best exercise that has been giving my back relief and easing tension is the clam shells. I believe the solution to relieving SI joint pain is strengthening the glute and core muscles over stretching.
Agreed, I’ve had SI joint pain on and off as long as you have been alive, and I think strengthening is much more effective than stretching.
Thank you!
Do you stil have the same opinion?
thank you Since the isolation has taken me away from being able to go to the gym. My SI started hurting within 3 weeks of just sitting around. Most of this I can do from home and am grateful for the excellent examples.
Honestly, Having learned osteopathy of the pelvic organs, SI Joint manipulations and mobilisations and having suffered from such pain myself, having treated many clients unsuccesfully with passive interventions, I more and more believe such exercises are the key
Like in other conditions, manual therapy is optional and can be added to active interventions
Malik, if you studied structural osteopathy you would realise why your SIJ mobilisation isn't working. Not having a pop at you but I have been qualified twenty years and have treated many, many SIJ dysfunctions; I do believe exercise therapy really helps alleviate/ reduce reoccurrence. Patient education is the key.
Could SI joint heal?
How do we know if we have si pain. Can u advice, I have pain from years started from both bittlock n now in lower middle end of spine
Would you be able to provide me consaltaion
Uuufff these are awesome!! My unstable S.I causes me so many problems all the way up my spine. These kinds of exercises are AMAZING for it!! I really find working on my motor control is the only thing that really works. Thank you!
Excellent. Excercises. Very clear explanation.
God. Bless you talent 🇺🇸❤️👍🇨🇷
High pulley cable curls & face pulls both pull down in si joint for me. Thanks so much!
Thank you so much for this!! I can immediately feel that it’s really helping!!!
Thank you so much for this video!!
Very informative and great gradual exercise examples.
Brilliant, just what I was looking for.
Great video!! Strengthen not stretch is the way to go
Great set of exercises.
I followed your stretching exercises and I felt a quick relief on my lower back pain after a few minutes.........Hopefully, Hopefully this is the magic cure on my number of years of on and off lower back pain along with sciatica and tingling on feet... THANK YOU so very very much for sharing.... God Bless !!!!!!!!!!
Keep them coming! You guys are doing great work.
thanks Danel!
Thank you for this great video
Thank you so much for this wonderful video
This is amazing.. Thanks for sharing
This is a great channel.
Love your guys videos, i refer them to patients, for quick guide on their prescribed exercises in rural South Africa.❤
I have this and I have psoriatic arthritis..and osteoarthritis in my entire spine and have a lot of lumbar pain thank you very much for the help
thank you for this
Great Work 👍
I have been dealing with SI joint pain for 30 years. This is the best sequence I’ve seen for strengthening the stabilizers. Thanks 🏋🏽
How did you manage sleeping with it please? I’ve gone through 3 mattresses in the 2 years with the 3 recently being bought but no relief - despite me paying a lot of money. I’m at my wits end at the moment
@@coreymichael1880 try and get a cortisone shot in the Si joint. It has helped me immensely
@Coery Michael wear an Si belt. That'll help ease your pain. Also donthe exercises. I myself sleep find it better to sleep on the floor.
@@coreymichael1880 at this stage I suggest not to exercise till you get relief. Exercises made it worst for me.
@@coreymichael1880 How have you been doing? I'm having the same issue with sleeping. I can't sit, lay and standing aggravates my POTS. I'm in pure misery.
I'm frustrated bc after 2 months of PT, my PT didn't even offer up injections as an option, or ANYTHING other than breathing. I'm like, dude I get how important breathing is for the pelvic floor but I'm in ACUTE pain, this breathing during biofeedback while at PT is a major waste of time and money.
Great video. Subscribed
Thanks!
Il loving the new intro music! 🤩
Thanks 😊
thank you
Which exercise should i focus on if my pain comes from extension just as you said? Going from sitting to standing is really painful, pain spikes to an 8 for about 5 seconds.
Hi there great video as always! Would you agree you could use these exercises in other low back pain conditions such as discogenic pain? Are they really considered SIJ specific exercises when the rehab exercises for disc pain wouldn’t be so different?
thanks cody! The principles don't change. The point of the video is not to say these are specific to the SI joint but exercises that could be used to rehab an SI complaint as they load structures around it. Thus the same can apply to a patient with LBP,
This seemed to be very thorough. Thank you! Question: how does a lat pulldown help the SI joint?
The lats insert into the Thoracolumbar fascia that attaches to the illium. So there is force transmission to the painful area as well.
I have a question.I'm from thailand and my english is not good but i will try my best to tell you. thank you for best contents for people have a si joint syndrome. The question is Si joint syndrome can do the exercise single-leg deadlift? I try to do this exercise but i have a pain in joint this single-leg use to stand and balance. I have read the column they tell to what exercise to avoid like single-leg activities lunges, running, jumping pack, walk up the stairs or etc... Please reply me for the question
Thank you so much!
hi, thanks for the informative video. I am currently waiting for an appointment for physio due to si joint pain and instability of the pelvic symphysis. I get pain in my flank area when/after i sleep. You mention the lat muscles being connected to the illium... do you think my si joint is the cause of the pain in that area? Is there any specific exercise i could do to help ?
Maybe this is a dumb question, but if I have a SI dysfunction on the right side, what is the side I should execute the asymmetric exercises? E.g. the plank is on the right side with the left abducting? The fire hydrant is the left stable on the ground and the right abducting? And so on. Thank in advance.
have hypermovily sindrom, it seems that my glute pain (some times sciatica sintoms) are coming from my si joints, can i do this exercices? i was doing a lot of glute medium excercices that work for some time, as well that my mri cames okey, so i dont hae any disk issues as well that my pt tells me that its not pyriform simdron cause i really have a good range of motion in both legs, so it could be for my Greater trocanter joints? or the si? thanks c:
Thank you for the video. I wish I would have found it sooner. I have stretched til I am Blue in the face, and this is very helpful. It should be shared far and wide. It's about strength, not stretch. Thanks again.
glad you found us!
Careful assessment is the key in choosing the correct type of exercises for the patient!
Should i do bar bells squat with si joint pain?
Great
thanks!
This video is just the ticket..
However I've been managing si joint and L4,5 disc bulge for years, can you advise on what video not to participate in, if any..
Cheers Stevie.
Try the foundations core training.
This book may help '' Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence''
what disease is that said at counter 0.40-0.42?
I’ve spent so much money on osteopaths and new mattresses to help get rid of this burden in my life. I’ve honestly forgotten what a good nights sleep feels like. I’ll try these though so thanks
Hello Corey Michael
Sorry to hear about your journey seeking relief. For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
Hi! I have left SI joint pain because - as one of my physio teachers told me - my left joint is compensating for my right joint (SI moves to anterior when standing on that leg and lifting left leg). How should I do these exercises to improve my load transfer? Should I only do them for my right leg, or both?
How often should I do these exercises? Daily? Every other day? Thank you
I have muscle Imbalance and walking gait problem. My job Involved 6 hrs solid walking as a postman. I can stand on right leg ok but not on the left leg.
Seria estupendo si estuviera también en español.
Thank you so much for your vedio, its simply superb
After judging all kind of issue finally i know i am facing SI joint issue.
Good luck with ur rehab!
I just received a cortisone shot in my right Si joint. Before that, all of these would be discomfort. Should I still be doing these even tho I’m numb to the discomfort ? I won’t be making it worse ?
Can massage therapy cause this , I've been in pain since march
I hear pop sound in my si joint when ever in do it is it normal ?at 3:21 exercise
Awesome video again guys.
I was in class last week and was told that the SIJ can't hurt because it barely moves. Also the research to pain provocation tests would not be reliable as these studies are not controled. They might have a point with the studies, but to say that something that barely moves can't hurt is a bit blunty in my eyes.
It's a highly innervated structure, of course it can hurt. Your teeth barely move - they still can hurt like hell.
Could you elaborate what you mean with "they're not controlled"? They have a control groups that receive fluoroscopic joint injections. Though even that has it's flaws as a control we admit.
@@Physiotutors That was the point they made. They did not think that injections was a good control. Cant recall exactly why they thought that. Good comparison made with teeth that can hurt. I might use that in my defense. I will read the papers from the description. Any other good sources? I already read a lot involving the SI joint for the exact opposite reason: collegues that blame the SI joint all the time and still use rucklauf and vorlauf tests. My quest continues, haha
@@stefanr00 I'm not an expert but I believe injections aren't a fantastic control because the injections have been found to potentially leak to nearby structures. And I believe the SIJs commonly are a referral site. Another aspect is the potential placebo effect of the multiple machines (ultrasound/injections), clinicians all 'treating' someone. There's no real tests for nociception, just pain, which is a multofactoral experience.
This is true for all pain provocation tests and perhaps we shouldn't overthink it, as nociception is a large part of pain, of course. Gradual loading of the tissues, not to mention the effect of exercise, is a great way to treat SIJ pain. Just remember that pain is influenced by many things, not just tissue.
Btw I believe this was explained in an early NAF podcast with the sonography guy, if you're interested
appreciate your input!
Can I still do upper body exercises if have pain ?
Am i meant to do it on both sides?
How am I supposed to perform any of this workout when my SI joint and area around left hip and front thigh are killing me?
sounds like you're currently too symptomatic for any of these. These exercises might target the problem, but first you need something for symptom management, just to calm things down. You can try NSAIDs, stretching, or foam rolling. Or you can try seeing a professional PT
@@kierantobin4553 I've already been to trigger point center, all those therapies are just a temporary relief, I'm taking tylenol 1000mg 2-3 times a day. I'm injecting 6 iu of hgh every night. I have mi HALYARD mini nerve electeo stimulator I'm planning to start taking tb 500 injections cuz hgh didn't do anything so far. All this didn't do anything so far I'm suffering from this si joint symptoms since the beginning of August 2020. Also I forgot to mention that I had a severe disc herniation L5S1 (dropped foot, it's still not recovered but I can walk on my toes again at least) on May 15th 2020, and I had a microdiscectomy surgery on June 7th. Everything was ok till August ☠
Exactly.
@@wikilix86 get yourself a reverse hyper , you will be cured
@@kryptonianstrength8461 are you talking about this one?
ua-cam.com/video/7hmotmTOmDA/v-deo.html
probably not the right place to ask this but what exercises and progressions do you recommend for longstanding dysfunction? My left side has been a mess for at least 10 years and it seems to get irritated every time I do closed chain leg work-squats or lunges cause groin and hamstring irritation, not so much pain in the butt.
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
How many reps per exercise and number of sets? Thx
Love your work. Some good ideas.
Just to nitpick... ;) I'm no expert but:
There's no tests for nociception technically. (even nerve studies aren't conclusive). Pain provocation tests are exactly that - pain.
I do appreciate the you trying to make the distinction between the two though.
Also I believe the literature around ligament laxity and pain is highly debated as well.
Happy to hear Bear! Agree with all you say. If we included every detail in our videos, they would just end up being to long and only interesting for us nerds!;)
My SI instability is from Ehlers Danlos, MET helps but doesn't last. Going to give this a try.
I have this too from EDS. What is MET? And have you tried these exercises? I am desperate for relief. Thank you!
Where can i purchase those stretch bands?
Basically everywhere. We got ours from www.physiosupplies.eu/
Does it cause hamstring tendinopathy issue? Thanks!
Rather unlikely and depends on the exercise. It's rather energy storage activities (jumping, hill running) that lead to tendinopathy.
Hello, great video. Would you do the rehab exercises daily?
Depends on your goals, but in general every other day is fine
@@Physiotutors Thanks a million for your quick response. I have a hypermobility problem with my right si joint. I've had it for over 20 years. I'm fairly active and I do pillates regularly. Would daily be too much?
Thanks again
Hello. How long after an injury to the SI joint is this appropriate to do?
I sustained a yoga injury and I have pain in my SI joint and and my knees feel week. If I do a forward fold the pain worsens. I have been doing only hip bridges and figure 4 stretch for the lower part of my body as I am afraid to make it worse. It has been like that for over a month...
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
are your legs/knees weak a year later still?
@@erenix3909 Hello! I recovered a lot since a year ago. My knees are not week anymore, they are almost like they were before my injury. I had to change the way I work out and had to learn a lot of anatomy to be able to train so as to make my health my prime motivator. I don't have anymore pain and I feel more free in my movement. I was so afraid that I would have chronic pain and basically be an invalid. But the body was made to heal. Thank you for your question. If I can help you in any way with my observations, let me know.
@Maria Milo so did core exercises help you overcome this? Ive had this issue since i was 21. Never tried doing the core exercises. Im just starting
@@indigenousamerican3148 hello! Yes, you should definitely do the core exercises. They are very important for your recovery. All in all, you should activate all the muscles in your body. Everything is connected. So try to do a well thought out whole body routine, from the biggest to the smallest muscles. Also eat well. I recommend taking beef jelatin as a supplement as it helps the joints heal. I hope I was helpful. All the best to you.
Hey loved the video..i am experiencing sijoint discomfort from a previous trauma.. The problem is advanced when I get into squats any form, I. E, normal, sumo, lunges especially when progressed into a weighted set and the pain lasts sometimes for 15 days.. I am scared to train my legs.. Kindly advice and share the workouts to train legs... Thank you in advance... Pls help... Am distressed
Same here
Happens to me too. Legs are my favorite thing to train. Such a bummer to try to do something good for yourself and you end up in worse shape!
rajeswari balan has yours gotten any better?
@@kerryarmstrong2876 I'm at present doing stretch and strengthening for IT band, hip and lower back. Pain is manageable. I do walking and planning to start training with out weights (something is better then nothing). I am gaining mass which is making me depressed. The doctor has advised stretch and strengthening only.
Same here🙄
Sir my si jont 1year plz tell me
Peter Dornan a physio in Towong may disagree. He had my lie on the table and showed one side had more play than the other. Least it felt that way.
Should we do this everyday?
Should I try these exercises while in pain or after taking an Aleve to reduce the pain enough to try?
Both of the method work. I suggest u trying the exercise first. In most of the case, pain may reduce when u follow the exercise with good bracing technique.
Dose is the key, if it works for u, then u can do the exercise 3 sets of 10-15reps each 3-4 hours
If you can do them while in pain, if the pain is manageable, do them. If it hurts too much, do a different exercise that doesn't. They all work to stabilize the same area. So by doing what you can, it should also help minimize pain, allowing you to do the exercises you couldn't do initially. When you have pains due to lack of muscle tone, doing nothing is the worst thing you can do.
Advil is just a bandage. Avoid taking it unless pain is unbearable. If you start an exercise make sure you are not pushing your body to the extreme while taking advile. You wil not be able to truly tell your limits with a bandaid on
Hi how many reps of each exercise should you do?
Depends...a general advice would be to do as many you can with pain remaining tolerable.
Just curious why the lat pulldown is included in this video.
Lat Dorsi inserts broadly onto the thoracolumbar fascia through which we can exert force over the SIJ.
Plus it’s an awesome exercise 😎
Can we do these exercises if we hv pain in SI joint..please tell
I have the same question. Some exercises are too painful to even do one. I think you have to really strengthen the muscles you can and maybe then move on to the more difficult ones.
Unfortunately I cant do any of these UA-cam fixes because in the end I just get into another flare-up when I do ANY si joint exercises.
Are all these exercises safe for someone with bulged or protruded L4-5 disc?
Why would you want to do these exercises if the lumbar spine is the problem?
meri mummy ke joint me bhut pain rehta tha . fer mene unko planet ayuveda se aamvatantak churna use krne ko boa ab unka joint pain thik ho gea .
Hi, love the videos!
What is the spelling of that disease you mentioned 40 seconds in?
Thanks a lot
Sacroiliitis or Bechterew's disease
I don’t understand why back extensions are suggested. Was told by my physio I have SI joint pain and lateral hip tilt, was given these exercises on this video to follow, as soon as I done one set of back extensions all my pain came back!!
is that lifting technique is correct?? how does the superman helps to relieve si joint problem?? Thanks in advance
Its a way to load into extension. Trying to engage the erector spinae and glutes
doesn't it aggravate the symptoms by loading the SI?
Think of it as graded exposure
What Florian said. It’s all about the dosage. Let things calm down and then expose it to these new stresses gradually
oh oh in the later stage. Thank you😊
🍀
Thanks for the video.... But how many Rep/Set?
Reps and sets depend on reactivity and level.
Thanks for these. Can you please clarify two points: 1- Do exercises differ according to whether the joint is inflamed or in need of manipulation? 2- In case of inflammation because of surrounding ligament tear, should a patient feel no pain or stretch when doing these exercises? Thanks for any feedback.
You're welcome. 1) We would rather differ between excessive force closure and reduced force closure (see video on the active straight leg raise test). 2) Independent of the underlying pathology, pain should be tolerable and settle within 24 hours after the exercise. Otherwise modify/change the exercise(s) or alter the intensity.
Are these exercises for pain to the right side?
yes
❤❤
plz give me link of "physiotherapy in obstetrics and gynaecology" if available.
?
Not our field of expertise, sorry
@@Physiotutors ok thank u😍😊
If you have si joint pain you won’t be able to do theses exercises way to advanced clearly the guy making the video has never had an si joint issue
Every exercise program has to be adapted to the patient's level of irritation. the exercises we show are progressions. Start with the easiest ones with less weight, reps and sets.
@@Physiotutors there advanced you should mention that in the comments
My experience is exercising a damaged or inflamed joint just aggravates it..
My daughter is 11 years old, she often complain pain in front thigh, after consulting doctor we came to know that she has SI inflammation.. will this exercises be helpful for her.. please help..
V nc
Hi!
Love your videos!
How do you treat someone who has a visible scoliosis and/or pelvic asymmetries?
Mine hurts when I walk
I just got detected with multiple level disc degeneration. I'm 30. The only good thing that my doc said was that it's reversible but will take months or even a year. Have left sided sacroilitis. I have been asked to reduce weight as well. But have been forbidden to dance, jump, rum or walk for long or even lift. I asked my doc without doing any of it how would I even reduce?! He then said 75 per cent diet control and rest Yoga. All of this diagnosis is freaking me out mentally. Am getting married shortly. Does disc degeneration have any impact on pregnancy ?
Why the illioapsoas march
Shear forces on the SIJ similar to the Gaenslen test. Just trying to load the SIJ in different planes
2 legs at the same time? I’m not sure about it.
wäre deutscher Untertitel möglich?
Die Community darf hier aktiv Beiträge liefern. Aus Zeitgründen und da unser Publikum mehrheitlich englischsprachig ist, lohnt es sich für uns nicht den Aufwand zu betreiben die videos zu übersetzen
@@Physiotutors danke schon mal für die Rückinformation das ist Schade aber durchaus verständlich! Weiterhin viel Erfolg
Danke Christian!
Very helpful! But your head forward posture while doing these 😬
What if I don’t have the band..? Do a video without band
?
You missed adduction
Great exercises but this video should be indexed to be able to go straight to the exercises. 02:23
But we crave your watch time
I'm impressed by the positive impact Planet Ayurveda's joint pain medicine has had on my life. It's a brand I'll continue to trust for my well-being.
Lord he’s hot 🔥
We tend to agree on that
Buewww. Are u gay?
@@SuleyDina do you need to ask?!
The pain I have is so severe I can only do maybe 2 or 3 of the stretches:(
key = activate glutes