You literally just saved my life. That 3rd exercise is golden, helped my pain instantly. Mine was so bad I couldn't walk, sit, or lay down and I was researching for exercises that will help me right now until I can go to the Chiropractor on Monday and this really helped me. I wish I could hug you! In my particular case, my pain gets worse if I'm not active or if I start working out after a long hiatus. I've started working out again after a few weeks off and the pain came back with a vengeance, my guess it was probably from not warming up correctly. Anytime I'm consistently active and especially with jump roping and constant squats my pain is non existent. So anyone having this pain - tighten those glutes!
Tightening gluten will be good but if you get si joint pain after years and exercise makes things worse then the joint moves too much and need to be fixed
Wow! I was honestly starting to think this was something I'd just have to live with - but it was so painful. I was so skeptical of these exercises, but they helped so much! This is the first time I've felt relief in days.
I'm in physical therapy for SI pain. You just helped more than they have. I tried to teach one these methods, but he isn't interested. Anyway, thank you
That simple iso-metric exercise changed my life. Every time I do it, when I'm lowering my feet to the floor my SI "re-sets" with a big CLUNK. My discomfort - which often borderlines extreme pain - is gone. Gone. Thank you.
Thank you so much! I have been driving for a living the past year and a half. Sometimes I would wake up crooked. I just tried these exercises, I heard and felt a pop in my hip area when I squeezed on my fists between my knees. I can't even describe the relief I felt after that!!. Thank you again.
I am absolutely thrilled that after 4+ years of nonstop agonising sciatica and countless visits to specialists, orthopaedic surgeons, physiotherapists, massage therapists, chiropractors, etc, I did the squat move twice and had instant pain relief for about ten minutes. This has never occurred for me before. So I know which exercise I will be working on every day! Thank you so much for this video :)
Wow.4 yrs! My heart goes out to you. My primary wrote a perscription for a relaxant to take at bedtime. No side effects, no habit forming drugs. It’s an old drug. Then I take 1 or 2 Motrin as much as 3x’s a day. Motrin helps with relaxing the area. I also take 1 to two Tylenol (for pain)as much as 3X’s a day. I’m healing slowing but hope is what I needed. After 6 wks of slow healing my doc is sending me to a physical therapist. One of the clues this video gave was about side sleeper and I have always slept on same side so maybe that was it - (besides 3 childbirths). I hope you get some good medical attention and no heavy drugs or ones that are addictive.
many thanks, the yoga squat eased my si joint pain on boxing day after having 4 days of agony, glad I found you videos as all are excellent, wonderful exercises. You made my xmas much better. Doing it 5-10 times a day now as I have a sitting job.
Thank you SO much! I had a nagging pain in my S.I. joint, especially when I walked. Not madly painful, but uncomfortable every time I put my weight on my left foot. I only tried one of your exercises, holding the knees, and pressing one forward and one back, and after about ten days I have absolutely no pain or discomfort whatsoever. Completely cured, and so simple. Thanks again! I'll tell everyone about your website.
After being in terrible pain for 3 days... I dis these exercises and literally I was 90% better within 15 mins!! Omg thank you so much for making this video!
Thanks for the video. I’m a competitive crossfitter and bodybuilder. I’ve dealt with this pain on my left side for a while. I literally just watched this video and tried these exercises. I instantly felt that click when I squeezed my knees together against my fists. I’ll also be more aware of how I sit, stand, and sleep. Thanks again
Amazing!! I have been through hell and back. Fusion surgery, epidural injections, Medrol packs, ....never ending pain and sleepless nights month after month No doctors or surgeons could find the problem. They started to think I was lying to them I almost lost my job and my marriage And then a simple visit to a chiro where he diagnosed the issue in 2 minutes. These exercises really help in between chiro visits Thank you so very much!!!
I have had Si joint pain for years, it come and goes and in the last week it is been very bad, can't sleep, have trouble just walking. I have seen the first exercise before and have been try it, but I just did the second exercise and felt much better after just doing it once. Amazing!
Another great video. I wish I had seen all of these BEFORE I had back surgery. 4 years post op, I still experience equally amount of back pain and your videos help to reset all my bad body patterns. Thanks a lot.
This video is on the right line. If you have persistent SI joint pain then you have to mobilize the pelvis which will include rec femoris stretching for sure as well as hamstring mobility and strengthening as they attach to the ischial tuberosity and inhibit anterior rotation. Bear in mind that the SI joint can be locked in anterior or posterior rotation and there are a different set of exercises for both syndromes. The best advice for long term relief is reprogramming the neuromuscular patterns that you spend a lot of time in as the Gent suggests. IE sleeping, driving, standing and walking. Lastly keeping the glutes strong is crucial as they stabilize the pelvis. Work with your trainer to ensure hip extension is all glute and not lower back which is anterior rotation of the pelvis or ilium.
I literally just tried these yesterday and, for the first time in 2 years, I woke up with almost no pain. THANK YOU SO MUCH! I might actually be able to go to the gym again!
I play squash and my S.I joints have caused me problems to the point where I can't play. This has been a problem for 6 months. I'm glad I found this video, thanks for sharing!
oh my gosh, thank you so much for this!!!! the yoga squat one makes so much sense. I have been suffering for years now. I appreciate you & Dr Kelly more than you guys know! the pain is unreal. it was paralyzing at first but I decided to not let it stop me anymore about a year ago & just have been working thru it & I'm tired. I'm going back to rehab but i am going to do these exercises every day & pray that this is what fixes it! so I can give my 1000% to my workouts again !
I am literally scheduled to get injections and after it popping on #2 and the next day I am still aligned... I am probably going to cancel them because I don't know if I need them anymore
I had back surgery for a herniated disc which fixed my sciatic pain but I still suffered terrible low back pain. I have tried these exercises and they work amazing. I did them every day for several weeks and got virtually pain free but I stopped doing them for a couple weeks and the pain has returned so I am gonna get back to it. Everything you describe is spot on. The clunk sound is accurate and that yoga squat is amazing for relief. It took a couple of weeks doing the squat 2-6 times a day before it really loosened the muscles round that area and allowed the realignment to take for longer and longer periods of time until I could go days without pain and not even need to squat but I learned that it will come back so keep doing it. Great video!
Thank you so much for making this video!! I just figured out the extreme, but intermittent, pain I've had for years is SI pain. Because it was intermittent and would move from one side to the other, I never thought to see a doctor. Dumb. I've done just a couple of reps of the second exercise and can already tell the difference. I'm so grateful!
I've had si joint pain for the past 6 months on the left side and I never thought about my sleeping position on the right side that caused the left side of the pelvic to be lifted up and contracted causing the SI joint pain on the left side. I will look to sleep on my left side and do these stabilizing and strengthening exercises. Thanks for the clear video explaining the possible root causes and exercises.
Man, that REALLY helped me. Thank you so much. I've been going nuts with SI joint pain after throwing it out in the gym last week. The pain was just nasty and nothing seemed to help. This did. Thank you again.
This helped me, the fourth time pushing and pulling on my knees. Mine was out for almost two weeks and I started looking on the internet for help. This is only thing that worked. Thank you sooo much. That was no fun. So much pain. All I did was look into the mailbox.
Oh my goodness, I've had SI joint pain on and off for years and this is the first time anyone has explained why I may have it! The first two exercises are the same ones that my PT has had me do in the past, but I've never seen the yoga squat. Can't wait to try it and see if it helps. Thanks for your video!!! :)
Thank you. I also got two injections and I know it is the SI joint for all the reasons. I came on here because I have always done extreme stretching and all my joints cracked but now I am older. recently after I got the injections I started my lengthening stretches.. reaching up equally on each side and out of the blue I got like you a huge crack .. on the left SI joint side area.. like you describe. It does relieve the area but I was checking to see what happened.. and apparently I am stretching resetting this area but not on both sides. I will try your method.. thank you very much.
Love this, especially the third exercise. I have hyper mobile joints (si, hip, knees) and my si joint pain increased after going to a physical therapist to the point that I popped every time I walked. My doctor had said that my joints don't need a lot of stretching because everything is already too loose so these simple exercises helped relieve my pain. Thanks!
There are many components to treating joint pain naturally. One place I discovered that successfully combines these is the Pabs pain pundit (google it if you're interested) it's the most incredible guide i've seen. look at all the incredible info .
GuerrillaZen Fitness before I did this my left leg was shorter than the other after doing this my right leg is shorter had that helped or made it worse?
Thanks for this video. The squat really gave me relief. I know it's a temporary fix, but I never knew sleeping on my side could cause this problem. Good info and simple explanations.
Bending over in the shower to pick up a fallen shampoo bottle I felt a zing just above an ass cheek. Over the next couple days my lower left back area and my groin where screaming. I could barely move and was popping aspirin like wild. Rooting around I figured it was a SI Joint problem. I stumbled on this video and found these exercises to provide nearly immediate relief. Well done.
I started lifting in late 2012 and after what amounts to a decade of doing *nothing* physical - and one thing that I think reared its head on me a couple years ago was the fact that I watched a lot of television in that decade while laying on my left side in a slight bend right. What ended up giving me grief? Right QL and right hip complex. I think I'm finally getting over it after implementing various things including that first push/pull on the legs and doing unilateral work and being very conscious of not shifting my weight in squats - on film I've caught myself shifting right and bearing a lot more load there.
Thank you so much!!!have been to several doctors and have seen other videos, but this one is the one that helps!! finally I know what could have caused the problem....and you also talk about this 'clunk' sound, I was just wondering what is it about and found an answer in your video!thank you thank you thank you wish you health and happiness!!
I just want to add a move I learned elsewhere to what he does in the 2nd exercise. The part where you put your fists in between your knees, (you can also use a ball or some other prop if that feels more comfortable) well I'd also do the reverse but using a belt or a yoga strap to hold your knees together while you try to use your strength to essentially spread your legs apart..obviously they won't since the belt is holding them in place, but it's a similar action to those other exercises to push while it looks like nothing is happening but you can def feel that clunk if you don't feel it sometimes with the other moves.
My DPT had me doing something similar to #2 to realign, but after seeing this I did the fist squeeze and got a POP. Very nice. Will be doing this from now on. Awesome tip
With the knee push - pull exercise you can thread a wooden dowel behind one knee and on the thigh of the other leg holding the dowel either side of the legs to perform this exercise and if you do not have a wooden dowel a sturdy umbrella works for me.
I've managed to reset mine by laying on top of my dining room table, seriously. It has a hard marble top so I laid flat on my back, put one leg off the side of the table and wrapped my foot around the leg of the table for leverage. I then raised my other leg up at a 90 angle and carefully pulled that knee at an angle across my body and then.... POP!! It freaked me out at first but it felt like so much pressure in my lower back had relieved.
Lateral pelvic tilt 1:22, huge one for me was having my wallet in my back pocket (right side) while driving. Have terrible chronic SI joint pain. Have been putting wallet in front pocket for last 10 years. Big help but still have occasional flare ups.
I subscribed and would have hit the like button a million times, if possible! What a great explanation!! Didn't try it yet (was too anxious to comment and thank you), but it just makes so much sense! So, thank you, thank you!!
omgg, i have had feelings on the right side of the pelvis and i think i have the beggining of si. But when i saw the 3rd exercise i was chocked, because i have been doing that just on pure instinct to the pelvis to get the irritation down .. :o
Thanks a lot for your help! I sleep sideways like the way you showed in the video. How can I sleep on my side in a correct position? Could you please tell me?
There is no absolute right or wrong. If you feel, fine, just keep doing it. In terms of "recommended ergonomy", a pillow between your knees would help. Also a pillow that doesn't tilt your head.
Thank you for explaining step 1. I didint think about why my si joint begins to flare up sometimes. I do lean to one side when I'm sitting in front of my desk.
Thanks! Just figured out I have been sitting to one side driving, at work etc...chiropractor has been adjusting painful SI but it pops right back if I'm not careful with the sitting. Thanks for the helpful information!
Thanks,,,,, resistance is what my osteopath uses on other areas as well. Great video! I will take any advice t have less agony. Nothing like feeling the "release" or "the pop", of relief.
I went to WC-Kangaroo- court yesterday. I told them, that after 10 years of ESL & RADIO FREQUENCY ABLATION, that landed me in the "ER", I was done with injections. I was there to get my non-invasive osteopath approved. I actually need an S-I joint fusion, and he is helping me, stall, getting it done. This new woman commissioner, was just insane with her responses. She told me that I was "refusing medical treatment". SERIOUSLY? More than TEN (10) years of enduring these horrible shots, and she calls that a "refusal"?
It is not negative. It is my bad experience with ESI injections. Comparing cortisone with "hands on" therapy, in fact. Since you have reading comprehension difficulties, I wrote, mostly about getting my OSTEOPATH approved for "non-invasive" treatment. What did your comment offer anyone? At least I am trying to prevent others from getting those stupid shots over osteopathic care.
The #2 isometric reset is easier using a dowel (I use a pvc pipe putting one side behind the knee a d the other one in front and grab the sides with your hand by doing a push and pull like he does with his hands. This way you can keep your whole upper body on the ground.
It's really good. I have tried 2 exercises which reduces 50℅ of my si joint pain..Makes me relief from si joint pain. I will continue doing this exercises daily for 15min twice.. I have subscribed your channel.. Please share vedios for abdominal and back muscles strengthening vedio too..
There are small foam pillows that are scooped out in the center on two sides for side sleepers. It is to be placed between your thighs. The pillow keeps your hips straight while sleeping on your side. It's great for pregnant women too. Bed, Bath and Beyond sells them.
I've been getting temporary relief from doing SI joint specific stretches and I am very grateful. However, I still have issues doing anything that involves high weights. I know I should just avoid them but I can not do that. I'm a new firefighter and I need to be able to overcome this so I can continue to do this job. My girlfriend is scared for me as well but I am not sure where to go from here. My chiropractor has shown me plenty of stretches and I have incorporated them into my yoga/stretch routine. But I still continue to struggle doing any form of a squat (back, front, dumbbell) with more than 100 lbs, I haven't even attempted a deadlift in a year since when I did that with just 135 lbs it was though. I've just been lucky so far that I've had strong partners that can pick up my slack during work. I've had this pain on and off for about 4 years now but this last few months have been exceptionally bad. I'm just desperate at this point to find someone who can help.
You have to rebuild it. If you can manage 100 lbs, work pain free there and go building it up slowly. Check your deadlift (low weight) - maybe it is less painfull. MAybe sumo style
Thanks so much for this. This explains how my pain started from carrying children on hip, twinged for years, then recently exacerbated to immobilise me. Your exercises have helped drive the pain away. Wish I'd've known about this years ago, might've prevented the exacerbation. I love the simplicity of the exercises, can really feel them helping. Is simple pelvic tilting useful too?
Hi 6 yrs after ur comment, I m in similar situation. First time mom, carrying my baby on one side only and breastfeeding while lying down in a wrong posture contributed to my painful SI joint. Couldn't even walk because of excruciating pain.
Bro, I watched your vid with so much hope! I am in soul-crushing pain. But, I had read comments before watching, and everyone seemed to find pain relief w/exercise 3. So, I excitedly watched and did the exercises with you...until the now much-loved number 3. Now I am sitting here crying. I can't do 3!!! I have a knee replacement and simply don't have the range of motion in my R leg to be able to squat! I'm going to do the hell out of ex. 2, but can you help me figure out something modified? Please help, Master!
Even posture (rounded shoulders) can be effected by sleeping on the side! Depending on how you place you shoulder and your hand (look at Blake), your back/shoulder muscles get stretched/long and you get that poor posture over and over again, despite working out. Sleeping on the back is the best solution.
Hello, I have been suffering from back pain together with some tingling on my right leg for more than six months. I had physio for three months against herniated disk, this is what the doctor "diagnosed", and I did proper stretching exercises for long time, but I could not recover at all. In contrast, I felt more and more injured after doing the lower-back exercises... Recently, I noticed that the source of my pain is, in fact, towards the right side of my sacrum, rather than my vertebra, and I wanted to try some sacrum relieving exercises, specifically, the isometric pelvis reset one you introduce... It works like a charm and whenever I do it, I get pain free, so thank you so much for sharing the video! My question is, do these exercises have any negative side effects in long term, e.g., deformation to the inner-surface of the joint? How long should we continue doing them? Also, the exercises you introduce are for temporary relief, aren't they? What should we do for recovering the joint's itself, rather than resetting the pelvis every time? Is full recovery possible? Thank you in advance!
You literally just saved my life. That 3rd exercise is golden, helped my pain instantly. Mine was so bad I couldn't walk, sit, or lay down and I was researching for exercises that will help me right now until I can go to the Chiropractor on Monday and this really helped me. I wish I could hug you! In my particular case, my pain gets worse if I'm not active or if I start working out after a long hiatus. I've started working out again after a few weeks off and the pain came back with a vengeance, my guess it was probably from not warming up correctly. Anytime I'm consistently active and especially with jump roping and constant squats my pain is non existent. So anyone having this pain - tighten those glutes!
Tightening gluten will be good but if you get si joint pain after years and exercise makes things worse then the joint moves too much and need to be fixed
You're literally illiterate 😂
Wow! I was honestly starting to think this was something I'd just have to live with - but it was so painful. I was so skeptical of these exercises, but they helped so much! This is the first time I've felt relief in days.
I'm in physical therapy for SI pain. You just helped more than they have. I tried to teach one these methods, but he isn't interested. Anyway, thank you
That simple iso-metric exercise changed my life. Every time I do it, when I'm lowering my feet to the floor my SI "re-sets" with a big CLUNK.
My discomfort - which often borderlines extreme pain - is gone.
Gone.
Thank you.
how long did it take you to recover after the streteches
If you keep needing to do it, it means it didn't fixed it.
Mov4 Med no but if it eliminates pain then that is a good sign
@@mov4med833 exactly and it needs fusing
This!
Thank you so much! I have been driving for a living the past year and a half. Sometimes I would wake up crooked. I just tried these exercises, I heard and felt a pop in my hip area when I squeezed on my fists between my knees. I can't even describe the relief I felt after that!!. Thank you again.
Mate, you're a genius! Did exercise 2 and got a nice crack when I was squeezing my fists between my knees. All is well again!
I am absolutely thrilled that after 4+ years of nonstop agonising sciatica and countless visits to specialists, orthopaedic surgeons, physiotherapists, massage therapists, chiropractors, etc, I did the squat move twice and had instant pain relief for about ten minutes. This has never occurred for me before. So I know which exercise I will be working on every day! Thank you so much for this video :)
+aesalinger That's awesome!
Wow.4 yrs! My heart goes out to you. My primary wrote a perscription for a relaxant to take at bedtime. No side effects, no habit forming drugs. It’s an old drug. Then I take 1 or 2 Motrin as much as 3x’s a day. Motrin helps with relaxing the area. I also take 1 to two Tylenol (for pain)as much as 3X’s a day. I’m healing slowing but hope is what I needed. After 6 wks of slow healing my doc is sending me to a physical therapist. One of the clues this video gave was about side sleeper and I have always slept on same side so maybe that was it - (besides 3 childbirths). I hope you get some good medical attention and no heavy drugs or ones that are addictive.
many thanks, the yoga squat eased my si joint pain on boxing day after having 4 days of agony, glad I found you videos as all are excellent, wonderful exercises. You made my xmas much better. Doing it 5-10 times a day now as I have a sitting job.
that last exercise (the squats while holding onto the bar) is amazing. thanks for the video. I'm in a lot of pain due to SI joint and this is helping.
Thank you SO much! I had a nagging pain in my S.I. joint, especially when I walked. Not madly painful, but uncomfortable every time I put my weight on my left foot. I only tried one of your exercises, holding the knees, and pressing one forward and one back, and after about ten days I have absolutely no pain or discomfort whatsoever. Completely cured, and so simple. Thanks again! I'll tell everyone about your website.
Great video! Not too much of an information overload, more simple and right to the point.
After being in terrible pain for 3 days... I dis these exercises and literally I was 90% better within 15 mins!! Omg thank you so much for making this video!
You are welcome!
Thanks for the video. I’m a competitive crossfitter and bodybuilder. I’ve dealt with this pain on my left side for a while. I literally just watched this video and tried these exercises. I instantly felt that click when I squeezed my knees together against my fists. I’ll also be more aware of how I sit, stand, and sleep. Thanks again
Amazing!!
I have been through hell and back. Fusion surgery, epidural injections, Medrol packs, ....never ending pain and sleepless nights month after month
No doctors or surgeons could find the problem. They started to think I was lying to them
I almost lost my job and my marriage
And then a simple visit to a chiro where he diagnosed the issue in 2 minutes.
These exercises really help in between chiro visits
Thank you so very much!!!
matt now you are fine or yet facing si joint problem?
Hats off man, you know what you are talking about.
thank u for posting this. i have been dealing with SI Joint pain for years and have had 5 back surgeries and have hardware in my back.
Seriously. Has your back problems affected down and up your body
I have had Si joint pain for years, it come and goes and in the last week it is been very bad, can't sleep, have trouble just walking. I have seen the first exercise before and have been try it, but I just did the second exercise and felt much better after just doing it once. Amazing!
Another great video. I wish I had seen all of these BEFORE I had back surgery. 4 years post op, I still experience equally amount of back pain and your videos help to reset all my bad body patterns. Thanks a lot.
This video is on the right line. If you have persistent SI joint pain then you have to mobilize the pelvis which will include rec femoris stretching for sure as well as hamstring mobility and strengthening as they attach to the ischial tuberosity and inhibit anterior rotation. Bear in mind that the SI joint can be locked in anterior or posterior rotation and there are a different set of exercises for both syndromes. The best advice for long term relief is reprogramming the neuromuscular patterns that you spend a lot of time in as the Gent suggests. IE sleeping, driving, standing and walking. Lastly keeping the glutes strong is crucial as they stabilize the pelvis. Work with your trainer to ensure hip extension is all glute and not lower back which is anterior rotation of the pelvis or ilium.
+liam harkness , could you share some of your best exercises for a locked SI joint? Would be greatly appreciated!
I heard there shouldn’t be too much mobility in the si joint, i heard its bad for you? Can anyone advise?
Great! I did the yoga squat and my constipation was relieved!
Very useful, clearly explained and demonstrated & greatly appreciated
I literally just tried these yesterday and, for the first time in 2 years, I woke up with almost no pain. THANK YOU SO MUCH! I might actually be able to go to the gym again!
I play squash and my S.I joints have caused me problems to the point where I can't play. This has been a problem for 6 months. I'm glad I found this video, thanks for sharing!
cant wait to try this. I've been in terrible pain in right hip when out walking. thanks for the video
oh my gosh, thank you so much for this!!!! the yoga squat one makes so much sense. I have been suffering for years now. I appreciate you & Dr Kelly more than you guys know! the pain is unreal. it was paralyzing at first but I decided to not let it stop me anymore about a year ago & just have been working thru it & I'm tired. I'm going back to rehab but i am going to do these exercises every day & pray that this is what fixes it! so I can give my 1000% to my workouts again !
Thank you! I tried everything even injections, but this one was the ultimate fix. Much love bro
I am literally scheduled to get injections and after it popping on #2 and the next day I am still aligned... I am probably going to cancel them because I don't know if I need them anymore
I had back surgery for a herniated disc which fixed my sciatic pain but I still suffered terrible low back pain. I have tried these exercises and they work amazing. I did them every day for several weeks and got virtually pain free but I stopped doing them for a couple weeks and the pain has returned so I am gonna get back to it. Everything you describe is spot on. The clunk sound is accurate and that yoga squat is amazing for relief. It took a couple of weeks doing the squat 2-6 times a day before it really loosened the muscles round that area and allowed the realignment to take for longer and longer periods of time until I could go days without pain and not even need to squat but I learned that it will come back so keep doing it. Great video!
For how long were you doing the squats (minutes)? Thanks ;)
Thank you so much for making this video!! I just figured out the extreme, but intermittent, pain I've had for years is SI pain. Because it was intermittent and would move from one side to the other, I never thought to see a doctor. Dumb. I've done just a couple of reps of the second exercise and can already tell the difference. I'm so grateful!
I've had si joint pain for the past 6 months on the left side and I never thought about my sleeping position on the right side that caused the left side of the pelvic to be lifted up and contracted causing the SI joint pain on the left side. I will look to sleep on my left side and do these stabilizing and strengthening exercises. Thanks for the clear video explaining the possible root causes and exercises.
+peerguy No problem man...hope it helps you out!
Man, that REALLY helped me. Thank you so much. I've been going nuts with SI joint pain after throwing it out in the gym last week. The pain was just nasty and nothing seemed to help. This did. Thank you again.
This helped me, the fourth time pushing and pulling on my knees. Mine was out for almost two weeks and I started looking on the internet for help. This is only thing that worked. Thank you sooo much. That was no fun. So much pain. All I did was look into the mailbox.
+Jnzbad Well I am glad to hear you found relief!
Oh my goodness, I've had SI joint pain on and off for years and this is the first time anyone has explained why I may have it! The first two exercises are the same ones that my PT has had me do in the past, but I've never seen the yoga squat. Can't wait to try it and see if it helps. Thanks for your video!!! :)
Thank you. I also got two injections and I know it is the SI joint for all the reasons. I came on here because I have always done extreme stretching and all my joints cracked but now I am older. recently after I got the injections I started my lengthening stretches.. reaching up equally on each side and out of the blue I got like you a huge crack .. on the left SI joint side area.. like you describe. It does relieve the area but I was checking to see what happened.. and apparently I am stretching resetting this area but not on both sides. I will try your method.. thank you very much.
WOW! I did the exercises four times each.....feeling great now. Thanks
You are a blessing thank u i heard the glont in my pelvis reset
Love this, especially the third exercise. I have hyper mobile joints (si, hip, knees) and my si joint pain increased after going to a physical therapist to the point that I popped every time I walked. My doctor had said that my joints don't need a lot of stretching because everything is already too loose so these simple exercises helped relieve my pain. Thanks!
Glad to hear it!
There are many components to treating joint pain naturally. One place I discovered that successfully combines these is the Pabs pain pundit (google it if you're interested) it's the most incredible guide i've seen. look at all the incredible info .
GuerrillaZen Fitness before I did this my left leg was shorter than the other after doing this my right leg is shorter had that helped or made it worse?
Thanks for this video. The squat really gave me relief. I know it's a temporary fix, but I never knew sleeping on my side could cause this problem. Good info and simple explanations.
Thank you very much i had this the SI pain almost an year and this exercises took most of the pain out.
THanks so much for posting this,tried it last night and for the first time in months am pins and needles and pain freee
Can I ask where you had pins and needles feeling with si joint dysfunction? Was it by chance in feet and legs ?
Thank you so much. Did the exercise and had immediate relive. Saved me man.
Good clear sound and video. Easy to understand and follow. Thanks!
+David Baril Thanks Dave!
Bending over in the shower to pick up a fallen shampoo bottle I felt a zing just above an ass cheek. Over the next couple days my lower left back area and my groin where screaming. I could barely move and was popping aspirin like wild. Rooting around I figured it was a SI Joint problem. I stumbled on this video and found these exercises to provide nearly immediate relief. Well done.
Very Good instructions and quick release from my discomfort. Thanks
I started lifting in late 2012 and after what amounts to a decade of doing *nothing* physical - and one thing that I think reared its head on me a couple years ago was the fact that I watched a lot of television in that decade while laying on my left side in a slight bend right.
What ended up giving me grief? Right QL and right hip complex. I think I'm finally getting over it after implementing various things including that first push/pull on the legs and doing unilateral work and being very conscious of not shifting my weight in squats - on film I've caught myself shifting right and bearing a lot more load there.
Subbed. I love the exercises. I don't know if I have pelvic tilt.... But what the hell, I like them.
Wow! These exercises kick ass!! I did all of them and now my si joint no longer is bothering me!! O.O thanks man! = ) Cheers!
Thank you so much!!!have been to several doctors and have seen other videos, but this one is the one that helps!! finally I know what could have caused the problem....and you also talk about this 'clunk' sound, I was just wondering what is it about and found an answer in your video!thank you thank you thank you wish you health and happiness!!
Thank you for the tip. I just tried it and I felt relief. Your the best my brother.
I just want to add a move I learned elsewhere to what he does in the 2nd exercise. The part where you put your fists in between your knees, (you can also use a ball or some other prop if that feels more comfortable) well I'd also do the reverse but using a belt or a yoga strap to hold your knees together while you try to use your strength to essentially spread your legs apart..obviously they won't since the belt is holding them in place, but it's a similar action to those other exercises to push while it looks like nothing is happening but you can def feel that clunk if you don't feel it sometimes with the other moves.
My DPT had me doing something similar to #2 to realign, but after seeing this I did the fist squeeze and got a POP. Very nice. Will be doing this from now on. Awesome tip
With the knee push - pull exercise you can thread a wooden dowel behind one knee and on the thigh of the other leg holding the dowel either side of the legs to perform this exercise and if you do not have a wooden dowel a sturdy umbrella works for me.
PVC pipe, a broom or golf club are other good ones.
just did the moves. worked for me right away. Thanks Man!
This video helped me immensely..and so simple...Thanks!
The dropping your pelvis one is great Thankyou added to the list for sure !!!
I've managed to reset mine by laying on top of my dining room table, seriously. It has a hard marble top so I laid flat on my back, put one leg off the side of the table and wrapped my foot around the leg of the table for leverage. I then raised my other leg up at a 90 angle and carefully pulled that knee at an angle across my body and then.... POP!! It freaked me out at first but it felt like so much pressure in my lower back had relieved.
Lateral pelvic tilt 1:22, huge one for me was having my wallet in my back pocket (right side) while driving. Have terrible chronic SI joint pain. Have been putting wallet in front pocket for last 10 years. Big help but still have occasional flare ups.
Awesome thanku it's taken me a long time to locate this problem
+john quinn :D
I subscribed and would have hit the like button a million times, if possible!
What a great explanation!! Didn't try it yet (was too anxious to comment and thank you), but it just makes so much sense! So, thank you, thank you!!
Ichiro Suzuki, the baseball player, used to do the Yoga Squat stretch in the outfield
hooray, I'm a Pilates teacher and have a # of clients with SI/hip pain. Am going to use this on them and me! Thank you
+Ted Phillips Awesome, let me know how it goes Ted!
amazing work out! tried only 3~4 times and it worked instantly.. great!
omgg, i have had feelings on the right side of the pelvis and i think i have the beggining of si.
But when i saw the 3rd exercise i was chocked, because i have been doing that just on pure instinct to the pelvis to get the irritation down .. :o
Thank you! After the both last exercices I've less pain than before.
Wow! I tried 1 and 2 and they really helped! I could feel some instant relief. I'll try it over time.
Can you make a video about how to tell the difference between herinated disc and SI joint pain?
How does yours feel
Big help. Thank you so much bro. 🙌🏼💯🙏🏾💪🏾
Love your videos! Short and straight to the point, thanks man!
+Kyle Magee You are welcome sir!
Thanks a lot for your help! I sleep sideways like the way you showed in the video. How can I sleep on my side in a correct position? Could you please tell me?
There is no absolute right or wrong. If you feel, fine, just keep doing it. In terms of "recommended ergonomy", a pillow between your knees would help. Also a pillow that doesn't tilt your head.
Yes, mine is very pissed off!! I can't wait to try this.
This really instantly worked! Thank you so very much!
Excellent ideas, especially because I sleep on my right side. Thank you.
OMG THANK YOU SO MUCH!!! KEEP UP THE GOOD WORK
Thank you for explaining step 1. I didint think about why my si joint begins to flare up sometimes. I do lean to one side when I'm sitting in front of my desk.
Thanks! Just figured out I have been sitting to one side driving, at work etc...chiropractor has been adjusting painful SI but it pops right back if I'm not careful with the sitting. Thanks for the helpful information!
Thanks,,,,, resistance is what my osteopath uses on other areas as well. Great video! I will take any advice t have less agony. Nothing like feeling the "release" or "the pop", of relief.
Thanks for sharing Rootsgal
I went to WC-Kangaroo- court yesterday. I told them, that after 10 years of ESL & RADIO FREQUENCY ABLATION, that landed me in the "ER", I was done with injections. I was there to get my non-invasive osteopath approved. I actually need an S-I joint fusion, and he is helping me, stall, getting it done. This new woman commissioner, was just insane with her responses. She told me that I was "refusing medical treatment". SERIOUSLY? More than TEN (10) years of enduring these horrible shots, and she calls that a "refusal"?
How was this even relevant ? Take ur negative comments somewhere else people are interested in Exercises & treatments here not insurance stories .
It is not negative. It is my bad experience with ESI injections. Comparing cortisone with "hands on" therapy, in fact. Since you have reading comprehension difficulties, I wrote, mostly about getting my OSTEOPATH approved for "non-invasive" treatment. What did your comment offer anyone? At least I am trying to prevent others from getting those stupid shots over osteopathic care.
Plus, my comment received 2+ while your rude mouth got ZERO likes. Later for you troll~
Can’t wait to try this!
Great video and well explained!
Simple exercise for S.I Joint Pain, thanks buddy for your explanation, god bless you
The #2 isometric reset is easier using a dowel (I use a pvc pipe putting one side behind the knee a d the other one in front and grab the sides with your hand by doing a push and pull like he does with his hands. This way you can keep your whole upper body on the ground.
Thank you for making a great video!
Wow! Will try, simple exercises hope it works
Great video going to try now looks promising
Thank you, the exercises you advice worked out pretty good to me, blessings.
It's really good. I have tried 2 exercises which reduces 50℅ of my si joint pain..Makes me relief from si joint pain.
I will continue doing this exercises daily for 15min twice..
I have subscribed your channel.. Please share vedios for abdominal and back muscles strengthening vedio too..
How you feel now? I have started since 2 months, Is it curable? My age is 24
There are small foam pillows that are scooped out in the center on two sides for side sleepers. It is to be placed between your thighs. The pillow keeps your hips straight while sleeping on your side. It's great for pregnant women too. Bed, Bath and Beyond sells them.
I've been getting temporary relief from doing SI joint specific stretches and I am very grateful. However, I still have issues doing anything that involves high weights. I know I should just avoid them but I can not do that. I'm a new firefighter and I need to be able to overcome this so I can continue to do this job. My girlfriend is scared for me as well but I am not sure where to go from here. My chiropractor has shown me plenty of stretches and I have incorporated them into my yoga/stretch routine. But I still continue to struggle doing any form of a squat (back, front, dumbbell) with more than 100 lbs, I haven't even attempted a deadlift in a year since when I did that with just 135 lbs it was though. I've just been lucky so far that I've had strong partners that can pick up my slack during work. I've had this pain on and off for about 4 years now but this last few months have been exceptionally bad. I'm just desperate at this point to find someone who can help.
You have to rebuild it. If you can manage 100 lbs, work pain free there and go building it up slowly. Check your deadlift (low weight) - maybe it is less painfull. MAybe sumo style
Thanks so much for this. This explains how my pain started from carrying children on hip, twinged for years, then recently exacerbated to immobilise me. Your exercises have helped drive the pain away. Wish I'd've known about this years ago, might've prevented the exacerbation. I love the simplicity of the exercises, can really feel them helping.
Is simple pelvic tilting useful too?
Hi 6 yrs after ur comment, I m in similar situation. First time mom, carrying my baby on one side only and breastfeeding while lying down in a wrong posture contributed to my painful SI joint. Couldn't even walk because of excruciating pain.
I hope it will help me to get rid of the pain. Thank you
Thank you so much. Actually the third exercise is a more like what we in India do everyday!!
Thank you, the yoga squat exercise was awesome!!
Thank you for the great tips.
What u said is very true .I generally tilt to rest on arm rest of my sofa when sitting on it fr long hours
thanks for the always helpful vids mate
We have such a similar philosophy of fitness! Nice!
Can you give some strengthening exercises for Hypermobile people
Bro, I watched your vid with so much hope! I am in soul-crushing pain. But, I had read comments before watching, and everyone seemed to find pain relief w/exercise 3. So, I excitedly watched and did the exercises with you...until the now much-loved number 3. Now I am sitting here crying. I can't do 3!!! I have a knee replacement and simply don't have the range of motion in my R leg to be able to squat! I'm going to do the hell out of ex. 2, but can you help me figure out something modified? Please help, Master!
Thanks man and God bless you
Thanks for your video! Could you share exercises for a locked si joint?!
Even posture (rounded shoulders) can be effected by sleeping on the side! Depending on how you place you shoulder and your hand (look at Blake), your back/shoulder muscles get stretched/long and you get that poor posture over and over again, despite working out. Sleeping on the back is the best solution.
Hello, I have been suffering from back pain together with some tingling on my right leg for more than six months. I had physio for three months against herniated disk, this is what the doctor "diagnosed", and I did proper stretching exercises for long time, but I could not recover at all. In contrast, I felt more and more injured after doing the lower-back exercises... Recently, I noticed that the source of my pain is, in fact, towards the right side of my sacrum, rather than my vertebra, and I wanted to try some sacrum relieving exercises, specifically, the isometric pelvis reset one you introduce... It works like a charm and whenever I do it, I get pain free, so thank you so much for sharing the video! My question is, do these exercises have any negative side effects in long term, e.g., deformation to the inner-surface of the joint? How long should we continue doing them? Also, the exercises you introduce are for temporary relief, aren't they? What should we do for recovering the joint's itself, rather than resetting the pelvis every time? Is full recovery possible? Thank you in advance!
Finally sb mentioned prolo! Have u seen any one who has benefited from it ?