Sacroiliac (SI) Joint Pain (Education | Myths | Stretching & Strengthening Exercises)
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- Опубліковано 16 тра 2024
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Do you have pain associated with your sacroiliac joint?
In this video, I’m going to discuss sacroiliac joint pain, dispel the most common myths about the sacroiliac joint, and teach you everything you need to know about managing symptoms.
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0:00 Intro
0:16 Anatomy & Function
0:44 Sacroiliac Joint Pain
1:51 Myths
3:15 Pregnancy & Ehlers-Danlos Syndrome
3:53 Rehab Overview
5:09 Exercises
8:18 Sacroiliac Joint Belt, Stretches, and Self-Adjustments
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/sacroiliac-joint-rehab/
If you decided to provide instructions, be precise and make sure there are no ambiguities. When talking about suitcase carry, single-leg deadlift and single-leg bridge you are not mentioning the side relative to the side where the pain is (it is usually single-sided). So, these instructions are useless
I’ve had this for 30 years. I get the most relief from walking, hiking, and stretching. It usually flares-up when I take too much time away from regular exercise.
Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud ua-cam.com/users/shortsawY6ZfBCBmE?si=QNb5cgjG-TatBpGT
I'm the same..30 yrs plus, risk assessing mostly all of my movement helps prevent an episode of pain.
Same, especially after sleep it acts up.
Mine is the worst when I first wake up too
It's constant for me
Some days so bad I can't walk at all.
I wish all PT/physio videos were this concise and helpful.
Once again we get well put together quality information. Thank you
As someone who underwent pilonidal cyst removal decades ago, the mod options are greatly appreciated. Well done and thank you!
Sooo helpful!!! I’m 76 and have pain in the sacroiliac and hip areas as well as right knee arthritis. The modifications you illustrated were particularly useful. Glad I found your channel.
i had this kind of syptoms for 2 weeks already, im a type of runner weekly workout, im gratefull this health education popup in my youtube recommendation, thank you very much
Es el mejor vídeo que he visto sobre el dolor sacroiliaco o lumbar, y he visto muchísimos. Enhorabuena y muchas gracias!
Your videos are incredibly clear and easy to watch/understand. Thank you for using suggestions based on actual research!! Anyone who can't get access to a PT can easily use these videos for realistic homecare.
The educational nfo and and advice offered on your station is the best. Always put in a way that is easy to understand and ways to organize the exercises into routines. Thanks. 👍
Great explained in this short Video and thanks for your Work!!!
superb video! clear info, very good, easy to follow examples. thank you, keep up the good work.
Thank you for this amazing educational content!
Best video for such condition. Thank you.
As a long time sufferer of SI pain and PT myself, this is spot on. My pain was due to contact sports and poor lifting technique in my early years. Reeducating myself with many of the exercises included in this video helped tremendously, along with some chiropractic adjustments. Strengthening glutes and the core muscles, and actually feeling them engaged while performing exercises and during sport made all the difference. It just takes consistency, this isn't something you 'try and see if it works' -- it will work when you put in the work regularly.
This is what I needed to hear. At first I thought I just had tight glutes but then it just kept getting worse. I started rehab and didn’t see results quick. Now that I’m more consistent then I’m am able to see the pain slowly decrease.
@@supersteelers84 look into iliolumbar ligament. It’s commonly injured with repeated rotation under load or high velocity. I think this has been the source of my SI pain. Exercises to stabilize the pelvis has helped a lot. Focus on keeping a connection with glutes with all exercises and day to day activities.
did chiropractor help / work?
By far the most systematic and clearest video on this topic on UA-cam.
Helpful and so much more honest than all these instant, 30 second and 5 minute fixes...
Thank you!
Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud ua-cam.com/users/shortsawY6ZfBCBmE?si=QNb5cgjG-TatBpGT
Can’t explain how helpful your videos have been to me. I have been an outpatient PTA for 6 years and now I’m in PT school. Thank you for all you do!
Thank you for this information! I've had SI joint pain for years and have tried everything to relieve the pain, but have only had short term results for expensive treatments. I'm hoping this new information will be the key for me :)
Excellent 🎉As a runner, I appreciate the highlighted protocol.
Thank you so much for sharing your knowledge. I had a bad fall while playing basketball and now I’m using all of these exercises for my rehab.
Love from India 🕉️
Fantastic. The amount of information in such a short video is astounding. It describes pretty much the area where my pain is.
Your comment about inflammation is particularly interesting as no specialist I have seen reacted to my comments that it is slightly swollen and heated in my right hip.
Will check if lowering histamine through food will help.
Great content and precise instructions. A lot of these rehab exercises are done generally for core strengthening.
Great way how to present a set of exercises! Thank you!
Showing the various modifications is awesome 🔥 🏆 👏🏽
Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud ua-cam.com/users/shortsawY6ZfBCBmE?si=QNb5cgjG-TatBpGT
Had sij pain after hip replacement, getting better, I'll try some of these movements!
Thanks
Hello and thank you. It's great to watch and try :)
Thank you and God bless you 🙏🙏🙏❤️
What a great video, complete with actual medical sources
This was so good thank you
Thank you, well explained👍
An amazing video as always my dear colleague 😍 big hugs from İstanbul 🫂🤗
Another gold ❤❤ thank you ❤
Such a brilliant video ❤
Even though the si joint moves in mm, the differance at the fingertips is in cm, with my diagnose - imbalance in core muscles was the culprit.
Weak (thight) glute medius and illiopsas ment my left si joint jammed.
This video is very clear and well done. I have watched many others for sciatica but this seems to cover it all with simplicity. Thanks very much.
Except at 6:31 he does not say in which hand you should carry weight - on the side where the pain is or on the opposite side. The same is with single-leg deadlift and single-leg bridge
The explanation was great Dear Colleague
This was great. Thank you
Low back pain rehab please, specifically L5-S1
Agree that rotation of the normal SI can't be felt or observed by naked eye. However, abnormal hemipelvis rotation from a fall,seat belt forces from a car accident and pregnancy etc.can definitely be seen by the naked eye using palpation of the ASIS and PSIS to determine anterior or posterior rotation of the painful side. Use of specific isometric exercise to return the painful rotated hemipelvis/SI to level position relative to the opposite side often works for pain relief .One can see this change with post treatment palpation of the ASIS/PSIS. I agree with the need to exercises you gave as examples to strengthen hip,SI and low back.
THANK YOU!🔥🔥🔥
Great stuff. Would've loved to seen METs addressed. Yes, you mentioned 'pops', but METs are much more than that. In my experience w/ both patients and myself, they provide great relief initially, but also help decrease mm imbalance for longer-term pain reduction- along w/ the previously mentioned exercises, of course.
Thank you for mentioning Ehlers Danlos Syndrome.... it's soo often overlooked. 😊
Good stuff! Thx a bunch.
I was waiting for a video on this topic, thank you!!!
Hip thrust help me so much.
Awesome. Thank you very much.
Excellent video
helpful, thanks!
this video was great thanks for all the info just wish there was an overview of the stretches as well...thanks
Thank you!
Great video!
Thank you E3!
Good information.
Thank you very much bro
Nice video content!
Thank you
I had surgery to pin my Si joint to my hip!!! Pain subsided for several months but returned about 3 month ago. The pain is severe in all movements including sitting,walking,standing and exercising.
After a deadlift without a belt, my pelvis shifted,
Tha Chiropractic adjustments R helpin, but I’m still kinda disabled. Hardly walk n sit.. tha vids R great btw!
I have hypermobility and I was bullied by my managers. They for years deliberately made to do jobs that hurt the area e.g. lots of low bending. Despite having drs note saying not to. My managers caused so much pain that I thought I'd be in a wheel chair. I have now left but now suffer with inflammation, clicking and generally more weakness in the area.
Thanks for video.
That's terrible. Hope you find something that cures it permanently.
Many thanks 👏👍🙏
very nice video!
Thank you for all this great info. Question about popping in joints being from gas release. Why does gas build up in the joint? I have never undersood that. Thanks
I’m a golfer and think this is exactly what I get on my right side. I think the constant loading and rotating around the right hip is my cause.
Best wishes
pretty neat explanation . I am yr subcriber :)
Thanks for video looks spot on from my experience.
Had serious soccer si joint 3 years ago, after I got back to high performance again then for the last 2 years I realised I was doomed to train hard to keep the muscles strong and with some tension, it’s so sick I can train heavy doing sprints plyo soccer and I feel pretty great, but if do nothing for 2 weeks~ especially heavy deadlift my right hip feel so fucking tight and uncomfortable.
I would appreciate your thoughts on this
Same here,LOTS of tough glute work. Then everything else normally, so worth it😅
Thank you for the info. 🤓👍
Thank you so much.
I guess I want to ask, will I have to live with this? I do stretches daily as the pain becomes intolerable and takes up my energy and productivity. I’m in my early 20s and it’s been ongoing for a year now. Earlier, there was a sharp pain in the right SI joint as soon as I stand from sitting. Now, the nature of the pain changed somewhat; it is less intense, but much more present throughout the day, especially when inactive or in bed, after waking up, and so on. My right hamstring (the side of pain) is extremely tight and I cannot bend over even 1/4th of the way without bending my right knee (left side is normal) due to a sharp and deep pain I feel in the right si joint when I try to bend over legs-straight. I have a bunch of exercises I do. Incidentally, my right leg becomes longer than my left (and right foot arch falls) after doing figure 4s or if I do not adjust the hip length discrepancy every few hours using a cane simultaneously over my right leg (near the knee) pulling it 9:12 and under the left leg (near the knee) pushing frontward. I also have very mild scoliosis (11 degrees). And my left shoulder struggles noticeably more at external rotation while my right shoulder struggles more at internal rotation, relatively speaking.
Please, any clues, or directions, would be helpful. I saw PT till I ran out of insurance visits and will resume come July.
Sitting in squat for 30mins to an hour a day for 1-2 months fixed this for me after 15 years of trouble. Now I only need 5-10 mins a day.
I got a pretty constant pop from mine I'm only 32 but I was in a car accident. I slide off the road with a dump trailer hooked on to my truck and now I have had this pain ever since it's been 2 years now
Could you do something on posterior rotated ilium or innominate?
I only see 1 person talking about this, I saw him in your video and not much online.
The PSIS is sticking out on one side.
So its useless to se a chiropractor if u have herniated disc L5-S1 disc? Laser is that a good alternative?
Hi, I have Femoroacetabular impingement on my left side. After sprinting training (soccer) for half hour I got into low back pain (focused more on the left Sacroiliac join). I have almost a year of teraphy and functional exercises regulary. This is the first sprinting try in almost a year. The pain went away after a couple of days, but the hip flexors are still tied on that side. After trainning a have no major pain. Can the impingement cause the join pain?
Facing this pain since from year
👍🏻informative
Can you talk with us about biceps dislocation Rehab and if can i go to gym again
I’m just 26 but I’ve been having this pain for a couple years due to my nursing job 😬
I think of one the challenges with paradigm shift away from biomechanical / anatomical model is that PTs feel as if they don't have professional insight to provide, since we can simply provide any and all exercises near the region. Yes, you could argue that it still requires knowledge and skillset to apply, but it's hard to argue that the shift away from thinking "I can fix this specific area and issue" to "i'm working as a smart personal trainer" is the challenging part.
The “find it fix it approach” is something all of orthopedic medicine should be questioning.. Pain is complex and not so easily explained as attributing it to tissue “abnormalities.” Research being conducted is demonstrating how these are common in asymptomatic individuals and how some “fixes” such as certain surgeries, manual therapies, exercise are comparable to placebo.
@@nriv9338 I am well aware of the shifting paradigm! We are clearly still in the midst of identifying the weight of all the variables related to pain and /or dysfunction, I am trying to bring to table some of the friction of shift to the paradigm.
@@enfltkfkd01 Yes of course. I just have seen the sentiment that PTs no longer have the same value with this shift, which I disagree with. It’s just a different role than we once learned.
As a PT student that originally wanted to be a personal trainer I had made peace with that from the start. In my opinion physiotherapists are personal trainers educated on the root of different pathologies that can create a "workout plan" to both help heal and work around said pathology. We call it treatment because we can start the process even in acute phases and have many different tools. Machines such as TECCAR and electrotherapy are not monotherapies and can be used to prime the area for training or address acute symptoms. Manipulation and mobilization techniques while sounding cavalier are not the ultimate techniques as many like to believe but can also be used alongside an exercise plan. Hell I'm even learning some chiro adjustments while fully knowing that I'm not really orientating out-of-line joints. It's just short term relief and ROM that can then be strengthened with less pain.
Video Req. :
Serratus Posterior Inferior Stretching & Strengthening & Endurance Rising Methods (if possible)
Thank you.👍
I have EDS and had this problem for 10 years. Physiotherapy done for years, nothing helps. Got diadnosed with slipped discs in my lower back 2015 (MRI). The pain is now so bad that I sometimes wake up with my lower back "locked", im talking pain so bad that I scream. Travelling down both legs. I don't know what to do anymore. The doctors are ignoring it and just say I should exercise. It's beyond that now...
Same
I gained weight BECAUSE of my pain
I can't do it.
Not the other way around.
I recognize that this is hard. Did you try any of the exercises in this video and did anything help? Physical therapy can miss the mark if the therapist gets complacent. I’m sorry you have it so difficult ❤️🩹
Found out I have 2 herniated discs and "Obliteration of the left lateral recess"
I've been moving and working excessively and trying to stretch along with pain killers and anti inflammation meds
Gonna see what else can be done
My pain has been okay the last 2 days somehow
May Allah cure you and grant us all health and recovery.
It's all in the hand of Allah, we sometimes rely on doctors too much forgetting that HE controls everything and can heal it too.
May Allah guide us all. Ameen
My MRi lumbar spine is normal, but in xray Diagnosed Myospasm, what exercises should i do I'm fed up of taking anti inflammatory tablets muscles relaxants, Please guide me it's been 3 months i have to work 8 9 hours daily on laptop/computer while sitting.. and it hurts , Thanks waiting for your response
The hardest patients to treat in my experience..
Why
I have tried sit to stand and squat.. then my SI joint hurt a lot more for the next two weeks😢
when you have pain just light walking and thats it. ive tried all those exercise and more trough pain and always made it worse. just flares more. this is when the pain is gone,than do it.
On February 23rd, in a freaky, fluke of an accident, I collided with one of my judo students with great force. My orthopedic surgeon said that my tibia was forced into my femoral condyle and was shattered. I now have a brand new titanium plate and seven screws in the top of my tibia that reunite that bone with the knee joint. I have not spoken with the physical therapists yet. What sould I expect and what are some good questions I should ask?
Great video, will save it to share with anyone I’ll hear complaining of si pain going forward. Thing is though, I’ve been doing all these as part of my workouts, but the only exercise that helps me personally keep si pain under control is the hip airplanes performed prior to major lifts like squats and deadlifts. Would love to hear your take on that
My "low back" pain tends to show up in my right SI. Core work McGill big 3 helps, but main thing I found is getting my straight leg raises symmetrical solves it. Without work my right side shortens up. Idk why it's like that but it works for me. If I don't fix that I can't barbell squat without SI soreness the next few days
Same story, only mine is left
Have you had any insights since this comment. I have the same thing. Doing lots of mobility and feel great after releasing one side but it stiffens back up
First thank you for your efforts with us
and thank for the bicep tendinitis video
Then I wish you could make us a
video about uneven shoulders Because this problem exhausted me and it affects on biceps tendinitis that i suffer from
Доктор скажите пожалуйста,пресидание можно сделать или нельзя? При проблеме тазабедроном суставе. Спасибо.
6:30 If the pain is on the right side, in which hand should I carry weight - left or right?
I have L4 and L5 s1 and s2 disc Bulge problem can I try this
What if I have been doing a combination of these exercises (2-3 at a time for say 3-5 weeks each) and my condition hasn’t changed at all? :( what else can I do? I’ve got this pain for about 5 months now every single day and it travels around and I can feel it during every walk I take. I keep on moving, get on the treadmill several times a day, to stay mobile, but the pain isn’t going away … I used to run 14-15km a week until December when I decided to take a break from which I haven’t returned. I still train with kettlebells twice a week for 30 minutes and work out my core not to lose everything. I’ve been exercising regularly since 2012…
Thanks for the vid - so if someone has hypermobility or hEDS and it seems to really affect their SIJ, is there really not much else that can be done aside from these exercises? I’m hypermobile and I have been dealing with SIJ instability for years on end. I’ve always lifted weights, run, played sports, etc. I guess I really need to go back and make sure I have a solid core foundation and glute strength but I still feel like my hypermobility causes me to suffer and have flare ups with my SIJ
Muldowney technique is designed for hEDS patients and starts with SIJ rehab. Look for a book called Living Life to the Fullest With Ehlers Danlos Syndrome. It’s highly recommended in hEDS groups but I’m only just starting to work through it now that I’m a month into LDN treatment, so I can’t yet vouch for it personally.
I’m self diagnosing my self at them point got X-ray and mri this week. But everything you point out is what hurts on me and I get that pop as well sucks cause standing at work has become a task and that’s when it hurts the most. Gonna try some of you PT exercises they thought it was my lower back but I tried to tell them it’s on the right side almost in buttocks area.
I had pain for YEARS and had atleast a dozen doctor appointments for it. I always told them it's not really my back more so my butt on the right side. They even did x rays but pretty much never gave me an answer or helped me. They told me to take ibuprofen when it hurts and to not do movements that aggravate it. This just made it worse and made me stiffer. Finally I saw a chiropractor and the combination of adjustments, stretching, and hip thrusts took the pain away. Long story short doctors can be useless sometimes lol
Omg.... Same here. I guess, the right side is dominant, so lifting something or being more inclined towards the right side may have caused it. I've had this for a month now and it gets worse when I lie down. Walking feels good and standing up too, but lying down and changing position is terrible. I've never had such an irritating issue. I'm trying not to visit doctor after watching all these videos and seeing comments underneath. Hope something brings permanent relief.
I guess i have a herniated disc in lower back
I think muscle energy techniques can be very effective for addressing pelvic upslips, ourflares, etc. I’ve seen it work for hundreds of people and do it in conjunction with general strengthening. Even if you were to argue that it’s placebo, if people can get rid of their pain by contracting their muscles that’s a win win
These techniques may help people with their pain, but they often come with false narratives and perpetuate the belief that the SIJ is fragile, which can be a deterrent to movement. I have seen people who have seen chiropractors for decades to have their SIJ “put back in place” based on the beliefs that accompany these techniques.
@@nriv9338 yeah I don’t tell people that because that is nonsense
Is the joint pain due to inflammation in surrounding connective tissues??
If so..
How doing exercise to increase strength could relieve the inflammation and pain of SI joint??
Is this issue fully fixable or we can only manage to tolerate it?
Is there any other underlying cause of pain in this region that can mask itself as SIJ pain? I had a CT-guided SIJ injection in 2016 and it did absolutely nothing, so my dr told me it wasn’t my SIJ, but didn’t diagnose any other potential cause of the pain. For me, sometimes attempting to stretch the psoas muscle helps, but it’s such a difficult muscle to isolate, and I’m not 100% sure it’s the cause.
I'm a long way into my rehab. I can DL 130kg with no pain and squat 100kg, I do déficit lunges, flexion rows, etc. with no problem. But pain when I'm standing, sitting or lying sideways for a long time never goes away.
I'm much better, before I couldn't walk, stand in one leg, sit, etc. For more than some minutes.
What exercises would you recommend for my case?
Hi, How much time it took for you to get to this stage? Mine just started 2 weeks ago.
It has been two months and the pain was low level, and not everyday.
I could walk with zero pain.
Stretching would help tremendously.
Yesterday I was fine, I was helping a neighbor, something pulled right where the SI joint is. It’s not sciatica or the hip joint. I’ve had sciatica and I can walk with no pain.
now I’m in bed with extra severe pain.
It went from not so bad to the worse pain it could cause. Sitting, standing, cause level 8 pain but shoots to 10. This is absolutely horrible.
Laying down the pain is the same, and shoots to ten with the slightest movement.
Question: will this get better or does require intervention of some kind ?
Walking and standing is the worst for me. My pelvic tilt puts so much pressure on my si joint and lower back muscles. Been working on it for almost a year now and had to re-educate myself on every movement and exercise. Uugghh it’s tough.
Try Dr. Rowe exercises. He has playlists for glutes, hip, lower back, SI and more. Helped me a lot. 😊