Sacroiliac Joint Pain? Stop Stretching (part II)
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
- PDF pose chart here: www.yogabody.com/sacroiliac-j...
Did you miss Part 1? • Sacroiliac Joint Pain?...
Do you have pain low down in your back, below your belt line? If so, you might have a sacroiliac joint injury and this video will hopefully help you fix it.
SI joint problems account for an estimated 20% of lower back pain. In most cases, the biggest problem is instability, not stiffness. So, unlike back pain caused by lumbar spine issues, which can be treated with stretching, this is not the way to fix SI joint pain. Instead, you need to carefully stabilize and reinforce this area by strengthening the surrounding muscles.
In this video, we’ll walk you through some corrective exercises that focus on loading the muscles in your posterior chain, specifically your glute max and piriformis, which can get strong, very quickly, and make up for some of the laxity in your SI joint. Let’s get started!
VIDEO CONTENTS
00:00 Sacroiliac Joint Pain
00:57 Safety Disclaimer
01:11 Anatomy of the SI Joint
02:57 Common Causes of Injury
03:53 Corrective Exercises
03:58 Airplane Hinge
07:00 Half Airplane Hinge
12:04 Seated Clamshell
15:15 Banded Bridge Thrust
DISCLAIMER - this video is for educational purposes only. If you have a major back or pelvic problem, please err on the side of caution, and speak to a medical professional before attempting any self-care routine.
ANATOMY
Your SI joint is mostly rigid and connects your sacrum - the bony plate at the back of your pelvis - with your ilium - the upper portion of your pelvis and hip bones.
Unlike your spine, which can flex, extend, and rotate, your SI joint has very little movement, maybe 3-5 degrees of rotation at most. It’s useful to think of it like a closed door. When it moves more than it naturally should, this can create problems, including inflammation and damage to the ligaments, muscles and bony structures that surround it.
COMMON PROBLEMS
1) Trauma
2) Childbirth
3) Nerve inflammation
4) Consequences of lumbar spine fusion
WHEN MIGHT YOU FEEL PAIN?
* When sitting with your leg up
* When climbing stairs
* During warrior pose
BEST PRACTICES
Unilateral movements can sometimes trigger SI joint pain, so if you feel any pain during any of these poses back off or skip the pose altogether. While healing, your pain should either stay the same or reduce, never worsen. If you have radiating pain down your leg, as the pain starts to radiate less and localize more-usually up closer to the lower back-that is a sign of progress.
EXERCISES WE'LL LEARN
1) Airplane Hinge
2) Half Airplane Hinge
3) Seated Clamshell
4) Banded Bridge Thrust
WANT MORE?
* 21-Day Happy Back Challenge (on-demand): www.yogabody.com/happy-back/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#SIJointPain #BackPain #SacroiliacJointPain - กีฬา
I love how you teach your poses,so very helpful.
I've just come across your channel and tried your stretches and I had so much relief. Thankyou so much for your informative videos
Aww... thank you so, so much! I'm happy I ran across your videos. The explanations are especially appreciated.
That feels good.
Thank you, Lucas. Your work is intelligent, thoughtful, made for all types of learners, and I am so glad to have found it.
I'm in awe of this video. I've been round and round trying to figure out what's been going on with my right hip since I did something to it in dance class months ago. Nothing has helped really... until I found this video! Thank you! 😊
So welcome, and thank you for exercise regime to improve joint pain abovementioned.
I have to tell you that I have had SI joint pain for about 20 years. I teach yoga and Belly dance, and I am a senior. I tried everything and nothing works.
It went away when I stop driving in the pandemic. And it stayed away until I started to drive again.
But the only other thing that took it away is your exercise above. Thank you so much. I hope that I can keep my SI joint in shape with this exercise.
I love the way you teach. You are very professional, yet simple and straightforward. And friendly. Thank you so much🙏🏻
Thanks Gia!
Don't u feel pain doing dance...or all types of yoga ...😢😢...i feel pain literally in every work I do except simply lying down or sitting( for some min ) .
Sumanadey, I find that sacroiliac joint pain is very hard to treat. This video helped me a lot, but it did not cure it completely.
I am constantly looking for ways to help my sacroiliac joint. And I think that’s just the solution is to constantly be looking and treating it from all angles.
Good luck. I am on TH-cam all the time looking.
@@giakhalsa7971how is your lower back now? Did you find other valuable exercices that helped you release your pain too? Asking for a friend:-)
May Almighty God bless you 🙏🙏 for sharing such a helpful video 🙏🙏 hope to see a wonderful change in my life 🙏
Thanks for the PDF and another great video!
This was great! I really like the exercises with the bands. Thank you for sharing another great video with great tips!
Thanks Claudiane!
I love it....well done Lucas..awesome!!!
I found another video of yours and was hoping you had an si video!
I appreciate how you explain it all
Thanks Luca's great moves
You have helped me have such a better quality of life!!
Happy to hear, Denise!
Waiting to watch coz I have that pain
Iam from India and I have never seen a more scientific approach to traditional yoga. Hats off to you !!. Came across this video for finding something to treat my SI joint pain. Today is my second day. Will let you know if my pain subsides.
only watched this video and i can tell a well-deserved 600k subscibers. you are a good teacher. god bless.
Thank you!
Very informative! Something that we can do in the comfort of our homes. 🙂
WoW the seated one sure does the job!!! Thanks!❤
Happy to hear you found it effective!
- YOGABODY Team
Lucas, thanks for your great video I! Can you share some of the yoga stretches that one should be most careful to avoid if experiencing SI pain? Thanks!
This was an amazing video, im so glad it introduce me to your channel
Thanks a bunch for your appreciation @bethlovesthings!
- YOGABODY Team
I always appreciate you showing the anatomy, and explaining what the exercises do. Thank you, Lucas!
Thanks Connie!
Thanks for taking so much time to coach us through these exercises. I have some pain in my right groin and approximately in my sacroiliac joint. It started while I was jogging, over 3 months ago, although it is about 75-90% better than it was when it started.
Listen to your body and take a break if the pain persists. Consider consulting a doctor or physical therapist for personalized guidance.
- YOGABODY Team
Thanks , you are very good ❤️
Strengthen (don't stretch) if you have an SI Joint injury.
Download the PDF here: www.yogabody.com/sacroiliac-joint-pain-youtube/
Or if you missed part I. Check it out here: th-cam.com/video/cdqRK0D2NQw/w-d-xo.html
Hope you find this helpful! - Lucas @ YOGABODY
Can u please tell some effective yoga exercises for core & glute/hip strengthening
Thank you. I just found ur videos. I’ve had injections for SI joint dysfunction, piriformis syndrome, l4-5 hernia and hip bursa. Fibromyalgia. DJD, So like Heinz 57 on the r side.
I am not able to stand on r leg alone to do airplane. Just barely if I don’t bend too far. Is there alternative?
I have flare ups n feel like I have cold in my joints, bones n muscles. My real problems magnify.
It's exactly the opposite, Stretching helped me
Many thanks.
Great video. Wish I had had this available 10+ years ago when I was experiencing a lot of SI, L5-ish and LS-junction issues
Thanks Mark! Hope it helps...
What helped you 10 years ago?
@@Martin-ru3ynNot any one thing, nor was it resolved quickly - it has been a long and ongoing journey (indeed, there are still weaknesses there). I have used a combination of things (various manual and other therapies, modifying exercise, some martial arts which encourage softness in the body, no longer doing an office job, learning to tune in to my body's signals). I have sought to understand the various inputs to back pain that have been causal (these include the psychological as well as the physical) and learn to be more aware of when I am doing or allowing any of these causes.
For me, anything which encourages release of unwanted tension is useful. Certain mindful breathing techniques have proved helpful, as have regular 'hangs' from a bar or inversions (yoga swing), arching backwards over a Swiss ball, and deep, localised heat (far infrared heat pad).
'Conventional' osteopathy and chiropractic have provided relief, but seemingly little long term change. Cranio-sacral osteopathy and network chiropractic seem to have been helpful to change underlying patterns.
Does this help with arthritis caused by Crohn's disease. I have arthritis in different areas in my spine. So, I'm hoping this will help. Glad I found your video.
Thank you
Glad you liked the video!
-YOGABODY Team
I definitely go a lot slower bc I have to remember to breathe. I always would hold my breath. Plus we tighten our gluts remember to fill the chest with air, I'm so not used to this but I'll keep going. It's worth it.😊
Hi, does this mean I should stop all stretching and only do these? Thanks!
Currently pregnant, I was laying down leaning on my right side, suddenly felt my tailbone pop towards my left side. I am now having excruciating pain that seems like Sacroiliac pain and looking to see how to help this, I see my doctor in a few days hopefully she can recommend me to a physical therapist but everyone is saying to stretch and you're the first person I've heard to say "don't stretch".. so I'm just trying to find the safest and most effective way to help the situation.
I hope you're getting it sorted. 🤞❤
Just started follwoing you. Had no Idea your name was Lucas. lol Now im even more interested 🤣
Great videos Lucas. Should I replace the exercises from Part I with these? Or should I do both Part I and Part II exercises?
Try both and see which are most helpful for you...
My right leg rotates outwards and I have pain in lower back and radiates down leg will this help or do I need to work the psoas?
I also have anterior tilt
#3 there is controversy on making that muscle do any more work since it is often taking on too much to compensate for glutes.
Hi Lucas, i was wondering if you have a video or solution for a rotated hip? Been suffering for a while now and i would really appreciate your advice on it !! Thank you in advance
I do not have a video on this, no... appreciate the suggestion, Betiel!
Thanks a lot. Your video on lower back and Sacroiliac pain has helped me relieve my back pain. The pain has gone almost. But I am unable to stand for too long. If I stand for more than 5 minutes, the back and upper thighs start paining. Do you have some suggestions on which videos to watch? What exercise to do? Thanks again.
Are you able to walk without pain? I would try to get up to at least 3km pain free daily.
@@YOGABODY.Official thanks a lot. I am able to walk pain free. I do walk for 45 mins everyday. No issues. That's almost 3kms.
I believe that I caused this injury trying to do a pistol squat without any progression towards that exercise. Does that sound credible?
Would you pls make a video of Anterolisthesis condition ....what movement should I do .I have mild disc disease.THanks
Thanks for the suggestion...
@YOGABODY Lucas do you recommending using Ice packs or heat packs for SI pain? Any advice will be helpful
For pain management it might be helpful, for healing unlikely to help.
Hi I’m 70 years young woman, I have been diagnosed with reverse cervical spine and lumbar as L1, L2, L3, L4 and L5 and, L5 and articulate. L1 and L 5 are fuse to the sacrum. In 2005 I had a small surgery where they smooth the lumbars vertebrae because of discs disfunction. they separated them, no alternative fuse implants was used .After that, the pain changed, it was manageable with exercises, but with the time and my aged the pain has increased and PT exercises, acupuncture, Upper Cervical Chiropractic, don’t helped.
I find you on TH-cam, I am following you and today 11/16/22 I started practicing the Yoga Body for sacroiliac, Seems like I got some relief pain from my lower back, but my neck borders me. My dorsal vertebrae are the only part that is holding my whole body. Could you please provide me some advice on how to help myself to help my verticals and lumbars vertebrae to have less pain and be more confortable with my lifestyle. I really appreciated your input.
Thank you So much.
Thanks for the suggestions, Clara. Keep following the channel we'll continue to try to make helpful videos.
Can I do your psoas video stretching even though I have the si joint pain too? I feel like I need to combine your si joint, piriformis and psoas videos all together !
Combining routines can offer relief, but listen to your body and adjust the intensity as needed.
- YOGABODY Team
i have si joint pain because of the movement in my pelvis, diagnosed yesterday by the orthopedic. I forgot to ask him about yoga. Would you rec I stave off my yoga classes? Do more strength instead? Doc also gave me a sheet of rehabilitation exercises and a way to reset my pelvis- by pusing against my knees while laying down. I went to yoga class this morning, and am wondering if I am just making it worse even though I feel so stiff, hmm
Yoga can help but of course just like fitness, there are so many forms... start slowly, use pain as your guard rails (to know when to back off) and keep moving!
Will this help if you are constantly having forward rotation of your right hip?
Hello Mary - many people have been told their hips are misaligned. If yours truly are for sure work with a physical therapist. If you're unsure, I would double check.
4:00. For myself
What is a good breathing exercise if one has vertigo at 80 years of age? Apart from going to doctor and doing what is medically necessary. Are there any breathing exercises or asanas one can do at 80 to could rebalance the system
Hello Ahmed - thanks for your interest. I don't have any insights with vertigo unfortunately.
@@YOGABODY.Official thank you Lucas 😊🙏🏻
Will ice help ? If so; Where exactly do put the ice for this problem? Please help..
Hi TJ - always important to separate reduction of pain and healing. The two can go hand-in-hand, but especially early days, they are not connected. In fact, you'll often experienced the most pain during period of rapid healing... will ice reduce blood flood / inflammation and pain? Yes. Does that accelerate healing? No. It might even slow it. Should you use ice? If you want to relieve pain, yes. If you want to speed up healing, probably not.
A foam roller worked wonders for me.
Tennis ball did the trick for me as well
Great!
what if you don't have an injury but just have some pain there once in a while?
Hello Melissa - can still be helpful.
Lucas, will this work if my injury is old?
Long-standing injuries can still resolve but you're right to question. Give it a try, take it slowly, and see how it goes.
So I get laying off stretching while doing exercises to try and tighten, stabilize the joint. But every video on relieving pain now starts talking about stretches of some sort. What's the answer on some short term relief while working toward stability?
Finding that balance is key! While working on stability, gentle stretches and targeted exercises can offer short-term relief. It's like giving your joints a little TLC as you build strength.
- YOGABODY Team
Urgent advise for my issue
1. Tiny osteophytes in L4 and L5
2. IV disc space reduced between L5-S1
3. Sclerotic changes in both SI joints but pain in my left side
4. Lumbor lordosis is normal
5. No spondylitis is seen
Sorry to hear that you have an existing issue. We are not medical professionals that can touch up on this subject. Kindly consult your doctor or seek a medical professional to give you an advice and get clearance on what exercises are you only allowed to do. Hope it helps.
- YOGABODY team
They gave exercises but it's not helping and this pain is since 2009 but pain still persist even after the exercise. Does yoga has a solution ?
"I have a question. I have spondylolisthesis, sacroiliac pain, and piriformis syndrome, all because I lifted my handicapped father from the floor with a squat and a twist, throwing him onto the bed. That was the trauma that started everything. My pain is exacerbated by sitting in my chair working and the vibrations of the bus. So, after doing your exercises, my glute got tense or tight, related to the piriformis syndrome. My traumatologist says that I shouldn't do things that tense the glute, but that there are different schools of thought about everything related to my issues. What do you think? Should it get tense to eventually strengthen and stop the pain? Thank you."
It's essential to listen to your body and consult with your doctor for personalized advice given your condition.
- YOGABODY Team
Hey, i am suffering from all these Problems -
Si joint stiffness and inflammation
Muscles stiffness
Straightening of spine
Pelvis tilt
Alignment/weight bearing problem
(I usually stand on left leg, standing on both legs/right leg gives me pain)
Due to this, i get pain during walking, sitting, lying on my back.
Bending gives me relief but arching my back eg. Cobra pose. Gives me pain.
Sitting on floor cross legged with back straight or slouched also gives me pain.
What to do??
Tried literally everything to get rid of this. Pls help.
It's been 2 years, i m in chronic pain
How are you now?
Most of the poses have some kind of twist , folding,
I love yoga?? Tell me how should I proceed???
Hi Warren - start slowly.
I have problem doing some of your exercises. I get more back pain at times and relief at other times. If I stretch and hold too it sometimes gets tied up and immobilise me.
If certain exercises worsen your back pain or cause discomfort, it's important to modify or avoid those movements. Focus on gentle stretches that provide relief and consult a healthcare professional for personalized advice on managing your back pain during exercise.
-YOGABODY Team
How many days a week should I do this?
Try daily, Hope... just take it slowly
So no psoas or hip stretches
You can... just usually more beneficial to stabilize.
do you have Si pain/ injury yourself ?
Rocket man lol
When my SI joint goes out; I do yoga stretching in 3/4 days it’s gone!!!