Stop SI Joint Pain FOR GOOD! Exercises For Sacroiliac Joint Pain Relief
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- Are you struggling with sacroiliac (SI) joint pain and looking for effective home exercises to relieve your discomfort? Look no further! In this video, I’ll share the best exercises to alleviate SI joint pain, which can be done right at home. Presented by a doctor of physical therapy so you know you’re getting the best exercises and treatment!
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➡️ LINK TO JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
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✅ SACROILIAC (SI) JOINT SELF-MOBILIZATION VIDEO: • IMMEDIATE RELIEF! Fix ...
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WHAT IS SI JOINT PAIN?
Sacroiliac joint pain can be debilitating, causing discomfort in your lower back, pelvis, and hips. This type of pain is often caused by a misalignment of the sacrum and ilium bones in the pelvic region. Fortunately, with the right exercises, you can alleviate this pain and improve your quality of life.
In this video, we will demonstrate a series of exercises that can help to relieve SI joint pain. These exercises focus on strengthening and stretching the muscles in the lower back, pelvis, and hips. By doing so, you can correct any misalignments in the pelvic region and reduce the pressure on the SI joint.
WHAT CAUSES SI JOINT PAIN?
The sacroiliac joint is the joint that connects the sacrum, the triangular bone at the bottom of the spine, to the iliac bones of the pelvis. Pain in this area can be caused by injury or inflammation in the joint, such as from a fall or trauma, arthritis, pregnancy and childbirth, overuse or repetitive strain, muscle imbalances or weakness in the hips or legs, or even leg length discrepancy. Additionally, structural issues like scoliosis or a herniated disc in the lower back can put extra strain on the sacroiliac joint, leading to pain and discomfort.
HOW TO ALLEVIATE SI JOINT PAIN
The best way to eliminate pain in the SI joint is to strengthen the muscles that support it. These muscles are the glutes (hip extensors) and piriformis (hip rotators). The exercises in this video will focus on building strength in your glutes, hamstrings, and lower back muscles, which can help to support your pelvis and reduce the strain on the SI joint.
IN THIS VIDEO
By the end of this video, you will have a comprehensive set of exercises that have proven to alleviate SI joint pain and improve overall mobility. Whether you're looking for exercises for SI joint pain relief, pelvic pain relief exercises, back pelvic pain, back pelvic bone pain, back pelvic exercises, or sacroiliac joint pain relief, this video has got you covered.
Don't let SI joint pain hold you back - take control of your health and start feeling better today!
THE BEST EXERCISES FOR SI JOINT PAIN
0:00 Introduction
0:39 What Is SI Joint Pain?
2:40 Avoid These!
4:35 CLAMSHELLS
5:34 SIDE LYING ABDUCTION
6:47 BRIDGES
8:32 SQUATS
10:20 Don't Miss This!
💬 Did you try the exercises in this video? What did you think? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ HOW TO MOBILIZE YOUR SI JOINT AT HOME: • IMMEDIATE RELIEF! Fix ...
✅ HOW TO FIX UNEVEN HIPS: • How To Fix Uneven Hips...
✅ CORE EXERCISES FOR LOWER BACK PAIN: • Effective Core Exercis...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try these exercises? What did you think? Be sure to leave me a COMMENT and let me know your experience! Also be sure to try out this effective SI joint mobilization technique to feel better FAST! th-cam.com/video/_wTx2YP8gtg/w-d-xo.html Hope these things help you! 🙏🏼
Yes I try this and with God Grace and with your help my pain gets vanished ❤❤❤❤
TO MUCH, TALKING&STRESS, I GIVE HEDGE......... COME DOWN&FOCUS, THANKS
Kindly please guide, how many times in a day we should do all of these exercises?
please help me😢. I have been suffering from lower back pain since 5 months. Please listen to my story I will be so grateful 😢.
I am a football player and 5 months ago i pulled my left lower back muscles... after that it feels like the pull recovered but the pain in si join and muscles around it didn't go. We tried every possible exercise ,medicines and checked xray and mri and found nothing helpful and found that I have a herinated disc and Some si joint problem . I also have lumbar lordosis problem...
Please tell me a solution 😢😢
I've had 3 babies in 3 years and my low back on the left hurts so bad. I cannot bend over in the mornings, and my back spasms. I've been following you and praying this helps. This mama needs relief and to be the best mama I can be
Have been in pain for the last month and then I read this article. Thought what do I have to lose so I tried the exercises. Today is the third day and my pain is completely gone! You will stay on my subscribed list until You Tube does not exist. Thank You!!!
This is amazing news! Thanks for sharing!
Can you link the article please
@@jonojonojono100 Was referring to the exercises explained in the Stop SIJoint Pain for Good. Good luck on your journey for relief.
Can I still do this if I have building disks
For nearly three weeks I was in agony with SI joint paint. I had been to several chiro appts and was experiencing little to no relief. I couldn't work because I couldn't drive. It was torture. So grateful I found your videos. After this and then following up with the strengthening video I felt SO much better and could actually function again. Thank you so much. I appreciate you sharing this info and helping others.
May👏🏻god👏🏻bless👏🏻you👏🏻
Thank you so so much for this. Tried the other video you mentioned first and this one and had immediate relief! I look forward to the results of doing this regularly.
I'm a LT SPeed skater. I tweaked my SI Monday. So much pain. Just did your things from the last video. Heard a crack using the band and now pain free. Thanks for saving me from missing another practice day. I'm still going to my chiro to get checked out though, no worries about that. Thank you!
It has helped so far, thank you. 😊
Thank you for sharing your knowledge.
You have the best videos. Clear, concise instructions with a good scientific rationale.
Wow, thank you!
I recommend a SI Joint belt during rehab process. I got mine today and walked pain free for the first time in a year. It’s so awesome.
This is so helpful! I don't know what I would do without all the advice and suggestions you give us. It seems like the doctors are no help and I constantly feel pain and then I find something that you have posted.that is such a big help.
Thank you!
Happy to help!
I popped my left SI joint a couple years ago (ouch) and got it put back into place. It’s been OK thru exercise but I aggravated it a couple weeks ago. Thx for this video. I feel confident that helpful videos like this will help without me having to go back to PT. ✌🏻
Thanks for sharing!
I really like your videos. You really help me with my back pain relief and my sacroiliac joint pain. You changed my life so that there is no longer any pain. I'm just wondering if you can do morning exercise or stretches before starting the day. That would be very great.
After a year of coming and going pain in that area, it felt much easier and better after the exercises. Thank you very much for this video and for video with mobilization of SI joint.
Glad it helped!
You talk about avoiding balance work on one leg, just until this area is stronger? Thanks so much! Your SI Joint videos are fantastic!
Thank you. Thus iia perfect! I have been having pain in SI area. I didn't know what to do? Now I do! I am very grateful for this video.🙏🏿🙏🏿🙏🏿🙏🏿
You are so welcome!
Did these tonite & pain is gone! Amazing, thx Dr Jared!❤️💃🏾❤️
You're so welcome!
Dr. Jared, Old PT here with severe Lt si pain from multiple lumbar fusion procedures and resulting extreme gluteal weakness.Thanks for your clear and concise videos. I had forgotten how good Muscle Energy Exs. feel. Yes, I am subscribed! Joe PT. Btw...nice kicks!
I just tried these and felt instant relief. My PT suggested some exercises, but these are more helpful. So Thank you!!! I appreciate you for over delivering, I have been trying to workout but always end up in more pain, had no idea lunges and single leg activity would make it worse, now I know. Love your videos, very helpful. Will continue to do these exercises I’ve been in pain for so long, feels good to actually feel better!
Wonderful! Glad they helped!
Thank you so much for your SIJ videos. For 13 years I have been in pain after I slipped on some steps. I have been to several physiotherapists, specialists, a lower back pain clinic, had x-rays and an MRI and was told there was nothing wrong with me and I should seek counseling. Last year I pushed my doctor for a CT scan with contrast and afterwards they said my right SIJ "lit up". 9 months ago I got a steroid injection in the joint and had instant relief. With help from a physiotherapist I have slowly increased my exercises to gain more strength in my back but recently I started lunges as part of my exercises and the inflammation flared up again. Your videos have helped relieve that pain and help me understand what's going on and why I shouldn't do lunges! Thank you! ❤
How are you now??
Thank you for mentioning what not to do! This is just as important! I have been dealing with SI pain for almost a year. I took me months and months and 3 physical therapists to finally figure out that lunges and rdls were making it worse. I wish somebody told me sooner! I believe this really made my symptoms worse and slowed down my progress of getting better.
You are welcome! I am glad you figured out the problem!
Great exercises; keeping it simple though beneficial/effective. Thank you for sharing! .
My pleasure!
Thanks for this cant wait to do this everyday after work for me love your channel soooooooooooo much love your exercises sooooooooooooo much
Always great to hear from you, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
I have had this problem for years because of a bad fall. Thank you for this helpful information.
Sorry to hear about your pain, john wieczorek! I hope these exercises help you to find some relief! Thanks for commenting.
Thank you for this video. I will try to exercise it frequently and see if it helps.
Best of luck!
Thank you so very much for these great exercises!
You're so welcome!
Awesome! Thank you. I appreciate your advice! 👍
I'm happy to help, aleje! I hope they help you! Thanks for commenting.
Jared, I can’t thank you enough for these exercises! After just one day, my SI joint feels so much better. The SI mobilization video was helpful too. Thank you!
Glad you like them and thanks for sharing!
Very precisely explained! Thankyou so much!
You're very welcome!
Excellent instruction! The on your side / lift outer leg exercises are too painful. The pelvic raises, dead bug, broom, belt around and pillow between squeezes are strengthening without scary pain.
Back/spine doctors, PT's, chiros all worked on lower back but none mentioned the SI. I find that this is where the issue is! I've added both vids to a playlist! Started these exercises and can feel it working! Thank you!
Thanks for sharing!
Truly excellent videos and help. Thank you 👍
My pleasure!
I have regularly incorporated many of these exercises into my routine already and have noticed a drastic reduction in the issues I've had with my SI joint becoming painful. I look forward to trying the ones that were new to me in this video (namely, adding the resistance band in a couple of situations where the thought hadn't dawned on me to do so 😉), and prayerfully continuing my streak of not having to make trips to the chiropractor like I used to! (6 weeks was as long as I could go before without being in such extreme pain I had to go to her!) THANK YOU for your videos - the one situation where I thought I was going to need to break my "streak" and see my chiropractor, -you- helped me our of with your last video! I SO appreciate your work!
God bless,
C
That’s great! You are welcome!
Thank you doctor. Youre a life saver 😊
You're welcome 😊
Great, effective video!
Thank you🙏this is like a miracle.
You're very welcome, Ayçıl Özkan! I hope they help you! Thanks for commenting.
You are the best teacher !!!!!
I appreciate that!
I was in some serious lower back pain. I did the 3 exercises and my joint reset. I could hear the popping and then relief. Thanks 😊
Glad it helped!
This worked to relieve pain in the area after overdoing deadlifts. I will be doing these each morning now to help recovery!
Hey i'm going through the same pain with my deadlifts
Please help me with ur own experience
Tone and Tighten is the only channel which comes to my mind if I face any physical problem. Recently slept while running and got my lower back area injured. Taking neurotheraphy sessions along with your prescribed exercises. The combo is magical.
The way you explain "why and how" inspired me even more to cary on with exercises. Thanks much.
Love & Regards
This comment has made my day! Thank you so much and happy to help!
😊@@toneandtighten
I am in awe at the immediate relief I felt after trying this technique. I have been struggling with SJ pain for almost a year after squatting at the gym without keeping my core tight😢. Because of that, my knees suffered and know I am recovering from Patellofemoral Pain Syndrome. Anyhow. A new PT i visited thought me a similar technique with just hands. However, I tried this one and added the following excercises and voila! Pain is GONE!!! Thank you very much!❤❤
Amazing news! You are so welcome!
Jared your videos are absolutely first class - Thank you for assisting me, like so many others, for sharing your knowledge. I used a lot of your videos to assist me throughout my musculoskeletal studies and I still weezy your videos now to assist me to be the best I can be at my work. Thank you 🙌🙌🙌🙌👏
I appreciate that! Thanks so much!
Surfcoast Remedial Massage & Myotherapy Torquay - thanks Jared your work is amazing. Stay well and thank you again
I was in so much pain. I did 2 of your other vidoes for SI butnthis one made the biggest difference. Especially at night. My pai was keeping me from sleeping. Last night after trying this video the pain had decreased so much i could sleep well. I feel so much better today and will continue these excercises to maintain. Thank you so much! I saved alot of time and money❤.
Wonderful to hear! You are so welcome!
Wow another great 1
You saved me!! Absolutely the best!
Glad I could help and thanks for sharing!
Thank you so much for your videos.
You are so welcome!
Thank you so much really this vedio is helped me to much
Most welcome 😊
Very helpful. Thank you.
Glad it was helpful!
I may be too quick to comment but coming from a very long flare up and then trying these exercises and getting relief I can say they definitely work
Thanks for sharing!
Tysm doctor ❤❤❤❤
My pleasure!
Thank you so much
You're most welcome!
I just finish doing these and they felt great, I will be doing this more often as I sit all day from working.
Glad you like them!
Love your excises.. I'm going to try and do them regularly as my right upper hip has been hurting alot.
Glad you like them!
The last few months have been rough- i went to a physical therapist who steered me in the wrong direction, gave me exercises that only increased my pain and told me to “power through”. After one day of these exercises i feel tons better. Hopefully one more week before i can start snowboarding, skateboarding, feeling like myself again. THANK YOU
You are welcome! I am so glad you are feeling better!
Omg this helped so much. I have EDS and my so joint is the worst for me. Thank you
You're so welcome!
Hello, doctor. I was suffering from slipped vertebrae. I tried the exercises and became very, very healthy. Thank you, doctor, thank you. ♥♥
Great news! You are welcome!
Thank You Sir. GREAT KNOWLEDGE.. I DON'T THIS TYPE KNOWLEDGE.🙏🙏 MAY GOD BLESS YOU 🙏🙏
You're very welcome, Shanker Kumar Singh! I hope they help you! Thanks for commenting.
This was sooooo helpful thank you ♡
You're so welcome!
Thanks!
No problem! Thank you for your kindness and generosity! Much appreciated!
In this pain for the last 5 days and just did your lower back stretching video thank you !! I've had torn labrum hip surgery 3 months ago. Any issue in these exercises with that taken into consideration?
Thanks for these - a real help. Can you have sciatic on one side, due to a piraformus problem on the opposite side? My good side piraformus is so much tighter than the sciatic side. Thanks!
I managed to remove sharpness of pain with one thing instantly. I got a plastic ice box or ice cube. I ran it over the affected area like washing your leg with a cake of soap and pain went away instantly. Then 1 hour later I placed a heat pad or hot cloth over same area and rubbed it all around to help blood flow to create healing molecules faster. Worked for me.
None of you exercise physio people suggest this but look at all sports injuries you pack them with ice then when swelling or bruising is finished you advise them to put a heat pad on it or soak in a hot pool to recover.
Excellent!
Many thanks!
I have been doing these exercises daily for 2 weeks now. I can definitley feel them helping 😀😀. You say you should do them for for 2-3 reps each but I can only manage 1 rep each up to 15 stretches as the pull on the muscle is so great, they shake 😂. Especially the leg stretch where you have to push the leg back behind your back. Am i doing something wrong or are my glutes / muscles just so weak ?
Highly effective exercise.Keep it up!
Thank you, I will!
I do all of these exercises with my SI patients as seen in both of your videos. My question for you is how do you know whether you want to do bridging with adduction into ball vs. bridging with abduction/ER into band vs. typical bridging? I have taken PRI which is all about adduction so I tend to go that route more often. Thanks.
This is so helpful!! I’m so glad you said what not to do. I’ve been doing lunges and also single leg deadlifts. 🙈
Happy to help!
Thank you so much for these videos. They have been life changing for me! I have a question regarding the glute bridges. I'm about 6 months pregnant and my physical therapist told me I shouldn't hold the bridge at the top. Is this true? Appreciate your thoughts.
I've been doing these for 4 days now and the pain is getting progressively better. I will continue. Thank you.
Wonderful!
What's the status now?? Pain is gone ?
I am absolutely miserable with years of this. Been through it all. I am very Leary of having it fused as that is what doc wants to do. Don’t want to make that most desperate choice, but if I don’t get relief I’m I’m afraid I’ll crack. Gonna try this first. Great info.
I have been doing these exercises and felt immediate relief! Thank you!! Do you have stretches of those muscles if you have SI joint, without destabilizing the joint?
Thank you
You're welcome!
Hi Dr. Jared, great video! Can I do these strengthening and your other video (muscle energy techniques) daily? Semper Fi
Hello, i came across your youtube videos today and am so happy i did. Your videos are well explained, and you are very thorough with everything. Please could i ask whether these exercises can still be done if you have sacroilliac inflammation and pulled hamstring whether you can still do the basic exercises (without resistance band). Many thanks in advance. 😊
Thank you!
Would you consider doing a video for helping people with back of shoulder pain and trap pain from caretaking ?
Hi H V! I already have quite a few videos dealing with shoulder pain and trap pain that you might benefit from. Simply search "Tone and Tighten shoulder pain" and "Tone and Tighten trapezius pain" to see them! Hope they help; good luck!
Thanks
No problem!
Amazing excercises👌👌
Thank you so much, The Highway Travelers'! I hope these things help you, and thanks for commenting!
These were helpfull, Thank you! I have lot of inflammation in my SI joint and a lot of pain, how long will it take for me to get rid of it?
Hi, I had a bad fall a year ago knocking my SI joint out of alignment. Could you please give me a little advice please? If my physio puts my SI Joint back into place & I then wear my Serola belt plus do these exercises regularly should I recover eventually Is SI Joint dysfunction something you can recover from? It's really affecting my mental health now as the pain is just so relentless. Thank you so much & thank you for sharing these invaluable videos with us 🙂
Hello Sir ...i watched a lot of clips and always people were commenting "after x years i found you and now i m good " I always thought its all fake because i tried everything and nothing helped ....even my chiro could only help me for 2-3 weeks .... But your exercises are really the best ( for me personally at least) after a bicycle accident in 2021, i had (nonstop) severe si joint pain ....in our local hospital they threated me like a simulator ...a few days ago i did your exercises ,especially the exercise with your heel in the air and the pain is gone ...i do this now every second day ....i thank you 1000 times and it would be an honor for me ,to give you a tip
Kind Regards Dan
Oh, I love this comment so much! Thank you kindly for sharing!
@@toneandtighten I thank you Sir .i wish you all the best 🙏
I was in immense pain 5 minutes ago. Thank you so much bro
You bet! So glad it helped!
These are the exercises I need for my sacro iliac problem. Thank for helping us with joints problems.😘
My pleasure!
This has been really helpful! How long before going back to lunges / single leg activity once there is no more pain?
Your previous videos on SI joint helped me, these were effective exercises for buttocks. God bless you ❤
Thanks so much! So glad they were helpful!
hi there, I'm from India and was having severe SI joint pains and just came across your video, it really helped me in relaxing those tightened joints. Thanks man! you're doing a great job out there.
It is my pleasure! Happy to help!
Hey! I m from India too. How are you now?
@@diyashahani09 my pain is gone 100 % now.
@@freakersmind omg! Wow! How long it took to go ?? I have chronic si joint pain since 2 years. I have started exercising. It's been a month. There is little improvement. What's your story?
@@diyashahani09 I did more of a self-physiotherapy for 10 mins 4 times a day for 1.5 months approx. and with some precautions on a daily basis. it helped me recover a lot.
Thank yoou
You're welcome!
I just came across your channel and did the entire routine (3 sets of 15). My glutes are on fire! Thanks! Questions:
How many times a week should I do this exercise routine (I did self mobilization 1st)?
What stretches do you recommend after this routine? (since your shared that some movements can actually make it worse).
Thank you
Blessings
Finally found something that might help me. Been suffering for years. Does anyone know how many times a week is working for them?
Just came across this video and the prior one on setting the joint back in place. Question, do you do both (last video and this one) if them in each session?
I downloaded a 3d anatomy app to see exactly where I have the pain, and just as I thought nobody is talking about it, I found your video. The pain only recently started on right side, since I started doing heavy squats and heavy single leg squats while already having issues with mobility in left ankle and tight hamstrings, and also tight hips.
Thank you so much!!!
I am a regular cyclist, and want to increase my performance, I have already had a PCL reconstruction in left knee (hamstring graft), so single leg RDL are working best to get some contraction in those left hamstrings, since they are still weak 2.5 years after surgery.
Can I really not do single leg RDLs? It would be great if you could respond!
I was told I had rotating pelvis by doctor from injury inflicted on me by student in junior high pushing me under a bus then my x in my 30 is through me on speed bump I need this and more
I tried them today and received immediate relief. I will have to keep doing them to increase my SI joint strength, I keep throwing it out of alignment when I workout with weights but I saw your other video and the 'what not to do' was SUPER helpful. I think the one leg workouts (lunges and single leg deadlifts) probably did not help!
So glad this was helpful!
How long should I do this strengthening and stabilizing exercises before I can do the regular exercises?
This is great info, thank you!! How many days a week should these exercises be done?
Just received a pain injection for a herniated lumbar disk- extremely low and pain down my left leg.
Looking at finding ways to strengthen or improve the bulging disk as well as these hip strengthening exercises.
How about Kettlebell swings ? Good or bad ? Thank you !
I was doing all the wrong exercises, having pain every day! Will not do anymore for now…. Will start your exercises and will let you know … thank you so much. Love your knowledge!!! 🌺
Oh I'm happy to help, Pijime! I hope these things help you to feel better fast, and thanks for commenting!
Same here!!! All the single leg deadlifts and lunges both with heavy weights. No wonder I’m in so much pain!
Yes , good exercises! I've been trying to find some exercises to do to help with this pain i have . So far all the "lower back pain "exercises haven't worked and I was actually doing lunges with arm raises (as directed by a video)and I was getting worse pain! Thank you
Happy to help!
Does hanging after stretch and strength exercise for lower back pain cause any problems /or is it good??
I can see why I'm having a problem. I'm 72 with scoliosis and one side is really weak. I'm going to start slow and build up. Thanks
You are welcome! I hope you find these helpful!
Please tell me - How do you know when your pelvis is in the correct position in order to be able to start doing these exercises? Is being pain-free enough?
You have helped me so much! ❤ I was so hopeless about my back pain before doing these exercises. Literally instant relief 🥹 Tysm!
You're so welcome! Happy to help!