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
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 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 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.
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.
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!
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
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!
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.
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!
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.
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.
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.
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 !
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.
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.
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 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!
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!!! :)
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 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.
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
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!
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.
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?
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.
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.
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.
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.
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.
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
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 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!!
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.
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
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!!
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.
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 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.
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..
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.
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!
I'm going to give these a try. I've been working with a Chiropractor because all MD's want to do is shove pills in my face and I don't want a pill. I want to fix the damage. Not add to my debilitation. This makes the most sense of anything I have seen. However, may I please ask for your advise with my specific injury. My pelvic tilt is due to an auto accident. The vehicle began to roll after my seat broke so that I was supine, I became airborne, my husband was able to regain control and the vehicle slammed back onto the passenger wheels at which point I was slammed at the left gluteus onto the rigid center console. Over the last 5 1/2 years my condition has worsened over time and during pregnancy my S1 began to slip forward. Currently my chiro has me on what amounts to bed rest for two weeks wearing a trochanter belt in hopes that my right hip tendons will tighten enough to hold my hip in socket. We are unable to proceed with the S1 until we solve this new problem. Knowing this, is there anything you would edit or add about these moves if my chiro says he is comfortable with me doing these? (He favors exercises like these for strength and conditioning so my guess is i will get approval.)
we do the isometric holds the opposite way, like 99% of the time atleast from what ive seen the Left ASIS is higher than the right so we do isometric hipflexion on the Left leg and iso hip ext on the right
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.
Great information Blake... THANK YOU... you have hit the nail on the head... I can relate to ALL of this... sitting, standing, sleeping... I believe after I fell in my garage or riding my new lawn mower this all begin... I have been suffering for 2 yrs with pain in my buttocks, and I have told 3 Chiropractors, 2 pain specialist (2 epidurals no relief), 2 surgeons advised surgery for diagnosed bulging/herniated discs... this year everything got worse agonizing pain shoots down my leg from my buttocks to my ankle, numbness & tingling I have been on Medical since the beginning of November, my right hip is so high I freaked out when I noticed it, i have never complained about back pain... I have told everyone I don't have back pain...that it felt like my hip was out of its socket at times... I found a great chiropractor who has started Disc Decompression and found that my Sacrum is off set... now I think we can get down to business.. I have shared with him these videos.. thank you!!!! I can't wait for relief.. waiting for the 'clunk'.
Thank you.. I sure will... I can't do #2 yet it's very painful.. the sciatica pain is overwhelming. .. fact anything that has to do with laying on my back really hurts... I'm experiencing so many muscles spasms that the chiropractor can't adjust me most of the time... the muscle relaxers are not even helping... I hate drugs been homeopathic most of my life.... but I will continue to push thru these to try to make progress before my visits with him..
hello! man i have had some severe pain in my lifetime that the doctors just didnt "get" either...and it totally sucks...and yeah-if you see a surgeon, they are prob gonna recommend surgery, unfortunately that is the only hammer in their bag of tricks and many dont refer out for PT or whatever. I DO recommend seeing a good physical therapist in coordination with your chiropractor! they can really help with your musculature (getting it relaxed)...they have ALOT of tools in their bag of tricks! including machines that can help you that you would otherwise not have access to (ultrasound is GREAT for getting tight muscles broken up!), and also they can stretch you in ways you cant stretch yourself. i'm so glad you seem to have found a great chiropractor! they are indeed key to this condition and i recommend keeping up with that! anther angle i recommend is massage therapy...and by this i do NOT mean realxation massage. sometimes massage therapy is painful..but it is all to get the muscle to release! however-many "massage therapists" dont have great technique so the only way to find out is to try them out unfortunately....reading online reviews or getting referrals from friends might be the best way to weed out the bad ones...i'm in the process of "interviewing" new ones since my old one (who was pretty great) quit...have not had much luck so far, received two massages, one was aweful and the other was medium quality. the hunt continues... as for muscle relaxants..i have a few recommendations. If you live in the US, i recommend trying zanaflex (tizanidine)-this is the most powerful one i have tried and it makes me very sleepy so i take it at night. you could consider taking it before your chro sessions, if someone else can drive you. also-regular use of skellakin (metaxolone) (the only non drowsy muscle relaxant) may help. it isnt as powerful, but its something you can take during the day. Then there are muscle relaxant essential oils-which you might really enjoy if you are in to the naturopathic stuff! Young living is teh brand i use (its important to choose a theraputic grade oil since you are applying it topically-aromatic grade oils should never be applied). Now you may think i'm biased since i'm a distrubutor-but i became a distributor after using their oils they are that good! there are many choices when it comes to muscle relaxant oils, and the best part is they can be combined with massage lotion/oil for use during your massage! but they can be rubbed on problem areas straight/neat/undiluted...if you are interested in buying them at less than retail from me, you can PM me here on YT or you can go to my FB page: facebook.com/pages/Laura-of-the-Valley/688862784544718?ref=aymt_homepage_panel or my website: lauraofthevalley.weebly.com good luck on your healing journey!
***** Hi Blake.. I promised I would check in with you... been very busy getting better... I am officially 99.99% pain free... my hips are almost back to normal... I listened to you & my Chiropractor.. i did what my body let me... Yoga, your videos & his adjustments for my sacrum saved my life.. everyone barked up the wrong tree... being diagnosed with herniated discs made surgeons just want to remove partial bone from my L3 or L4 when my sacrum was twisted & protruding inward which was why i couldn't sit, stand or walk without extreme pain....this is why my discs became herniated... I fell two years in a row in my garage on a wet floor but never experience pain from falling, it was more like hidden injury because it became progressively worse by all my 'BAD HABITS'.. sitting, driving, sleeping.. I have now changed all my habits and I have been getting better every day... slowly but progressively over the last 5 months from good habits... after 3 yrs of pain it wasn't going to be 'over night'... I am just glad I found you and Dr. Ide.. the Disc Decompression also played a significant role in getting my spine straight again with the sacrum adjustments... my spine is back 100% as well as my neck.. everything was messed up just because of the sacrum injury.. I wonder where I would be today had I not found you and him on 'Google'.... thank you... keep putting your great videos out there I will keep telling people about you... i have shared your videos with many friends & strangers who tell me their stories...
Oh my gosh. Immediate relief for my back bothering me all day. My low back has bothered me for years and so nice to discover why and how to help it out! Question, I DO sleep on my side the way shown- how should I change that? It's said to be best to sleep on the side for some things, how do I help my pelvis not get out of alignment?
Thank you for those exercises……..you mentioned the S.I. pain can come from sleeping on your side which I do with a pillow between my legs. Is there a better way as I do feel the right S.I. pain in the morning after sleeping and not during the day . Thanks…..enjoyed your anti-inflammatory drink demo as well. I have been recently using WHEY instead of hemp protein, maybe I should switch to plant protein?
Catalina, maybe you need a new mattress but if you don't think that's it and you might want to see a Rheumatologist about your SI pain in the morning.... it could be Ankylosing Spondylitis.
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!
its things like the yoga squat, that cause alot of pain in my left s.i joint( at least I think its my s.i joint). basically anything that makes me round my spine.I felt it pop out of place when doing rows and I have been trying to fix it since december
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
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 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 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.
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 :)
+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.
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?
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 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!
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
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.
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!
Great video! Not too much of an information overload, more simple and right to the point.
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?
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
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!
Hats off man, you know what you are talking about.
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.
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!
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.
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 !
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!
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.
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 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 ;)
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!!! :)
cant wait to try this. I've been in terrible pain in right hip when out walking. thanks for the video
Great! I did the yoga squat and my constipation was relieved!
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 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.
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
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!
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.
Very useful, clearly explained and demonstrated & greatly appreciated
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?
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.
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.
You are a blessing thank u i heard the glont in my pelvis reset
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 ?
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.
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.
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.
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.
Thank you so much. Did the exercise and had immediate relive. Saved me man.
WOW! I did the exercises four times each.....feeling great now. Thanks
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
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 very much i had this the SI pain almost an year and this exercises took most of the pain out.
Thank you for the tip. I just tried it and I felt relief. Your the best my brother.
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
Good clear sound and video. Easy to understand and follow. Thanks!
+David Baril Thanks Dave!
Subbed. I love the exercises. I don't know if I have pelvic tilt.... But what the hell, I like them.
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!!
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.
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!
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
Thank you so much. Actually the third exercise is a more like what we in India do everyday!!
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!!
just did the moves. worked for me right away. Thanks Man!
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~
Love your videos! Short and straight to the point, thanks man!
+Kyle Magee You are welcome sir!
Very Good instructions and quick release from my discomfort. Thanks
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 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.
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
Wow! I tried 1 and 2 and they really helped! I could feel some instant relief. I'll try it over time.
Can’t wait to try this!
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.
This video helped me immensely..and so simple...Thanks!
OMG THANK YOU SO MUCH!!! KEEP UP THE GOOD WORK
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 ?
Awesome thanku it's taken me a long time to locate this problem
+john quinn :D
amazing work out! tried only 3~4 times and it worked instantly.. great!
Yes, mine is very pissed off!! I can't wait to try this.
I'm going to give these a try. I've been working with a Chiropractor because all MD's want to do is shove pills in my face and I don't want a pill. I want to fix the damage. Not add to my debilitation. This makes the most sense of anything I have seen. However, may I please ask for your advise with my specific injury. My pelvic tilt is due to an auto accident. The vehicle began to roll after my seat broke so that I was supine, I became airborne, my husband was able to regain control and the vehicle slammed back onto the passenger wheels at which point I was slammed at the left gluteus onto the rigid center console. Over the last 5 1/2 years my condition has worsened over time and during pregnancy my S1 began to slip forward. Currently my chiro has me on what amounts to bed rest for two weeks wearing a trochanter belt in hopes that my right hip tendons will tighten enough to hold my hip in socket. We are unable to proceed with the S1 until we solve this new problem. Knowing this, is there anything you would edit or add about these moves if my chiro says he is comfortable with me doing these? (He favors exercises like these for strength and conditioning so my guess is i will get approval.)
The dropping your pelvis one is great Thankyou added to the list for sure !!!
Ichiro Suzuki, the baseball player, used to do the Yoga Squat stretch in the outfield
Big help. Thank you so much bro. 🙌🏼💯🙏🏾💪🏾
Bingo. I sleep on the same side every night. ahhhh! I’m going to a PT! Thank you for the clues.
ATG, or yoga squats work wonders. Helps your hip, knee, and ankle mobility also.
Thank you! After the both last exercices I've less pain than before.
This really instantly worked! Thank you so very much!
Great video and well explained!
we do the isometric holds the opposite way, like 99% of the time atleast from what ive seen the Left ASIS is higher than the right so we do isometric hipflexion on the Left leg and iso hip ext on the right
On the sqat position even pulling from upper side also very useful for sciatica pain
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.
Thank you, the exercises you advice worked out pretty good to me, blessings.
Thank you for making a great video!
Simple exercise for S.I Joint Pain, thanks buddy for your explanation, god bless you
What u said is very true .I generally tilt to rest on arm rest of my sofa when sitting on it fr long hours
Great information Blake... THANK YOU... you have hit the nail on the head... I can relate to ALL of this... sitting, standing, sleeping... I believe after I fell in my garage or riding my new lawn mower this all begin... I have been suffering for 2 yrs with pain in my buttocks, and I have told 3 Chiropractors, 2 pain specialist (2 epidurals no relief), 2 surgeons advised surgery for diagnosed bulging/herniated discs... this year everything got worse agonizing pain shoots down my leg from my buttocks to my ankle, numbness & tingling I have been on Medical since the beginning of November, my right hip is so high I freaked out when I noticed it, i have never complained about back pain... I have told everyone I don't have back pain...that it felt like my hip was out of its socket at times... I found a great chiropractor who has started Disc Decompression and found that my Sacrum is off set... now I think we can get down to business.. I have shared with him these videos.. thank you!!!! I can't wait for relief.. waiting for the 'clunk'.
Thank you.. I sure will... I can't do #2 yet it's very painful.. the sciatica pain is overwhelming. .. fact anything that has to do with laying on my back really hurts... I'm experiencing so many muscles spasms that the chiropractor can't adjust me most of the time... the muscle relaxers are not even helping... I hate drugs been homeopathic most of my life.... but I will continue to push thru these to try to make progress before my visits with him..
Ok good to know.. thank you !
hello! man i have had some severe pain in my lifetime that the doctors just didnt "get" either...and it totally sucks...and yeah-if you see a surgeon, they are prob gonna recommend surgery, unfortunately that is the only hammer in their bag of tricks and many dont refer out for PT or whatever. I DO recommend seeing a good physical therapist in coordination with your chiropractor! they can really help with your musculature (getting it relaxed)...they have ALOT of tools in their bag of tricks! including machines that can help you that you would otherwise not have access to (ultrasound is GREAT for getting tight muscles broken up!), and also they can stretch you in ways you cant stretch yourself.
i'm so glad you seem to have found a great chiropractor! they are indeed key to this condition and i recommend keeping up with that!
anther angle i recommend is massage therapy...and by this i do NOT mean realxation massage. sometimes massage therapy is painful..but it is all to get the muscle to release! however-many "massage therapists" dont have great technique so the only way to find out is to try them out unfortunately....reading online reviews or getting referrals from friends might be the best way to weed out the bad ones...i'm in the process of "interviewing" new ones since my old one (who was pretty great) quit...have not had much luck so far, received two massages, one was aweful and the other was medium quality. the hunt continues...
as for muscle relaxants..i have a few recommendations. If you live in the US, i recommend trying zanaflex (tizanidine)-this is the most powerful one i have tried and it makes me very sleepy so i take it at night. you could consider taking it before your chro sessions, if someone else can drive you. also-regular use of skellakin (metaxolone) (the only non drowsy muscle relaxant) may help. it isnt as powerful, but its something you can take during the day. Then there are muscle relaxant essential oils-which you might really enjoy if you are in to the naturopathic stuff! Young living is teh brand i use (its important to choose a theraputic grade oil since you are applying it topically-aromatic grade oils should never be applied). Now you may think i'm biased since i'm a distrubutor-but i became a distributor after using their oils they are that good! there are many choices when it comes to muscle relaxant oils, and the best part is they can be combined with massage lotion/oil for use during your massage! but they can be rubbed on problem areas straight/neat/undiluted...if you are interested in buying them at less than retail from me, you can PM me here on YT or you can go to my FB page: facebook.com/pages/Laura-of-the-Valley/688862784544718?ref=aymt_homepage_panel
or my website: lauraofthevalley.weebly.com
good luck on your healing journey!
***** Hi Blake.. I promised I would check in with you... been very busy getting better... I am officially 99.99% pain free... my hips are almost back to normal... I listened to you & my Chiropractor.. i did what my body let me... Yoga, your videos & his adjustments for my sacrum saved my life.. everyone barked up the wrong tree... being diagnosed with herniated discs made surgeons just want to remove partial bone from my L3 or L4 when my sacrum was twisted & protruding inward which was why i couldn't sit, stand or walk without extreme pain....this is why my discs became herniated... I fell two years in a row in my garage on a wet floor but never experience pain from falling, it was more like hidden injury because it became progressively worse by all my 'BAD HABITS'.. sitting, driving, sleeping.. I have now changed all my habits and I have been getting better every day... slowly but progressively over the last 5 months from good habits... after 3 yrs of pain it wasn't going to be 'over night'... I am just glad I found you and Dr. Ide.. the Disc Decompression also played a significant role in getting my spine straight again with the sacrum adjustments... my spine is back 100% as well as my neck.. everything was messed up just because of the sacrum injury.. I wonder where I would be today had I not found you and him on 'Google'.... thank you... keep putting your great videos out there I will keep telling people about you... i have shared your videos with many friends & strangers who tell me their stories...
nancmadi Is your chiropractor in california by any chance?
Great video going to try now looks promising
Oh my gosh. Immediate relief for my back bothering me all day. My low back has bothered me for years and so nice to discover why and how to help it out!
Question, I DO sleep on my side the way shown- how should I change that? It's said to be best to sleep on the side for some things, how do I help my pelvis not get out of alignment?
Thank you for those exercises……..you mentioned the S.I. pain can come from
sleeping on your side which I do with a pillow between my legs. Is there a better
way as I do feel the right S.I. pain in the morning after sleeping and not during the day .
Thanks…..enjoyed your anti-inflammatory drink demo as well. I have been recently using WHEY instead of hemp protein, maybe I should switch to plant protein?
Catalina, maybe you need a new mattress but if you don't think that's it and you might want to see a Rheumatologist about your SI pain in the morning.... it could be Ankylosing Spondylitis.
Just put a pillow between your knees, and level your top leg. It might help.
Can you make a video about how to tell the difference between herinated disc and SI joint pain?
How does yours feel
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!
Good exercises...logical....simple. Just be careful if you have any knee trauma.
+Frank From Upstate NY Thanks!
its things like the yoga squat, that cause alot of pain in my left s.i joint( at least I think its my s.i joint). basically anything that makes me round my spine.I felt it pop out of place when doing rows and I have been trying to fix it since december