Best Ways to Wear SI Belt for SI Joint Pain Relief | Sleeping Positions
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- เผยแพร่เมื่อ 21 ธ.ค. 2022
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SI belt can be very effective, or on the contrary it can worsen your situation and lead to increased back pain. The key is to understand how to wear the SI belt correctly, its placement, and overall how to choose the right SI belt for your SI joint pain.
In this video I'm sharing how and when to wear SI belt if you have SI joint pain. I'm also giving useful tips about sleeping positions to reduce pain and discomfort.
My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In the video I'll share my favourite exercise that can help you fix your chronic back pain. If you have lower back pain when you do any regular exercise, especially with squats, then I have a solution for you.
What I'll cover in the video:
✅ How SI belt works
✅ Best practices for wearing SI Belt
✅ Types of SI belts (I used 3 of them)SI
✅ Joint pain explained
✅ How long to wear SI belt to avoid problems
✅ Sleeping position tips for back pain
Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid:
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#backpain #sijoint #sleepingposition #maternity
Thanks for watching the video Best Ways to Wear SI Belt for for SI Joint Pain Relief Pain Relief | Sleeping Positions
I lost my job a year ago and i cant keep a job because of pain and most jobs are physical, I wasted all of money on doctors and soon i am officially homeless please make this course affordable for people like me who cant pay 90 USD per month! and thank you for this knowledge!
I hear ya!
Consult dr Tejinder Singh in Austin.
You are an answer to prayers and tears. My body worker sent me this video…we’ve known my “issue” is SI Joint pain, but what to do about it, and especially what NOT TO DO…was integral to getting well. Just since instituting the BELT in the bridge, consistently, and stopping other things I was doing all the time…always resulting in pain…reading in bed a certain way triggered it every time!! Thank you
I always have trouble when sitting in bed too!
Today I tried the ball between my knees and although I didn't get a pop I certainly felt a ping, wasnt instantaneous relief but the measure of pain began decreasing quickly. I have a belt on order and the suggested supplement, so I am truly hoping with the exercises, belt and supplements things begin to improve. I am a nightshift working stocking shelves and I come home a cripple, get up a cripple, pop nurofen in a not healthy way and so this has been one of the best vids I've seen so far. Thank you
God bless you for the help.
Very helpful! I always thought SI joint pain was the bones not the ligaments being overstretched or whatever. Makes sense.
If a person has had SI joint pain, for a year, and just discovered this was the problem, how long should the SI belt be worn?
I literally brought up this Si joint pain through yoga and stretching daily for years now and vigorous continuous stretching 😮😮😅
i can not change the sleep position body will just not do it, it autopilot turns onto the side
You have answered many of EVERYTHING i need to know. Thank you.
So glad to hear… I’ll keep making more!
I have scoliosis and sleeping on the concave side is recommended with strategically placed pillows such as a pillow between the knees. Would you have any suggestions for stabilizing the joint while on the side? How long to wear the belt? Sometimes it dies t feel good so I’ve been sporadic.
Dr. Peeples, when I sit symmetrically I get an ache up my back on the muscles on either side of spine. Ache causes me to lean to one side or the other. Suggestions? Also can you please show exactly where to put wedge pillow under hip for 3/4 sleeping. Thank you.
I have been suffering for a while, this is truly helpful, I recently bought the SI belt, now I can properly use it because of this video, thank you so much
Which one did you buy? And has it helped?
3:03 Hi Dr Peebles
Here you say to put the SI belt BELOW the ASIS. But in your livestream yesterday you actually said to put the belt across the PSIS which means that it's often slightly ABOVE the ASIS.
Please can you clarify?
2:51
In the diagram in this video it looks like the position below the ASIS actually clamps the joint below the point where it pivots so I think that what you said in the livestream is more likely correct.
Michael, GREAT catch! While putting the SI belt below the ASIS should biomechanically stabilize the joint, I've found that placing it this low puts too much friction on the muscles/tendons that attach to the ASIS, causing discomfort. My best recommendation is in line with the recent live stream where I suggest that the bottom edge of the belt be in line with the ASIS (and yes, across the PSIS in the back). Hopefully that clarifies things, and thanks for bringing this up!
Hi, its my first time hearing about needing to set the joints first. I recently purchased an si belt and just signed up to your course also.
Do the glute bridges set the joints instsntly or overtime. I'm just want to make sure im doing things in the correct order, will your course cover this?
Do you recommend I start wearing the belt after iv'e completed your course first? Thanks
I can't get the joint to pop back into position. What should I do?
I definitely needed these tips, now to get myself to sleep on my back
Hey Margo,
Thank you so much for your comment. I wanted to share this video with you that I did in the past about sleep positions for those with SI Joint pain. I hope you enjoy it.
th-cam.com/users/liveQRqCkaFIrpA?feature=share
Thank you again for watching!
i had SI joint dysfunction a few years ago. my PT suggested wearing a belt but i ended up finding the solution to this problem was to stop doing yoga (w/ all the forward bending, which created instability & looseness in my SI ligaments (the PT could measure this!). Once i stopped yoga, and re-started a different way to strength my deep core, my problems with the SI joint disappeared.
What do you do instead of yoga that helped
What did you do instead?
I’m just learning that this has been my problem, can all these exercises be done when you have fused the last three vertebrae in your back ? will it mess that up?
I’d still do a lot of gardening and deep knee bending and stretching to keep active but now very hard to do anything , I have always been very active, yoga, gymnastics, etc., etc. to keep Fit so I can do the bridge. I am 64 and worried if any of this will hurt my fusion. How can I hear back from you?
I feel pain on the si joint if I stay seated more than 20 minutes, even sitting properly. Is that normal? I na healing form a recent painfull episode
How tight should the belt be?
I wish I knew that side sleeping was the worst thing to do, there's so much conflicting information.
Can we wear it while driving?
Back sleeping helps but today it was working
Thanks for sharing!
2:26 I have a question about fitting an SI Belt. In the video on fitting an SI belt,you give 2 options for aligning the SI joints.
In the first, you squeezes a ball between the knees (which I guess pushes out on the SI joints).
in the second, you suggest the bridge to compress the SI Joint.
i cannot do Bridge yet. I am only on day 2 of the CBT course.
Is the first technique still safe if it actually opens the SI joint and why is the bridge technique better generally?
Hi Michael, awarm welcome to the program! I'm happy to help answer these questions.
In cases of SI joint injury or inflammation, creating more space within the joint or opening it up using the ball technique can facilitate the healing process by reducing stress on injured tissues and promoting better circulation and nutrient delivery to the area.
The second technique is generally better as most individuals who have SI joint dysfunction experience the opposite issue, and their SI joint may benefit from forced closure.
The Bridge also has the added benefit of strengthening the surrounding musculature, especially the glutes, and this stabilizes the joint for long-lasting relief and improved SI joint function.
Great info, although could use more detail on how to use the Serola belt with the secondary straps. Also, the music is a little cheesy and distracting
Hi there,
Thank you so much for watching this video. I really appreciate your feedback!
Hi Dr-Where can I read or see more on the 3/4 sleeping position? I’d like to mod my bed to better facilitate it
I've done an entire stream on sleeping positions which you can find on my channel. Otherwise, I recommend getting specifically a wedge pillow or bolster which allows you to rest in the 3/4 sleeping position quite well.
Доктор, во время упражнения Мостик, нужно носить ремень?. Спасибо вам огромное за помощь
Hi Victoria, that's a great question! SI joint belts can be a short-term strategy to help stabilize your SI joint while performing the Perfect Bridge, and you can work towards slowly weaning yourself off the SI belt over a period of time. SI belts should be used for a short time only, as we do not want to encourage dependency on them. Please let us know if you would like more information about Dr. Ryan's SI joint belt tips and strategies!
Доктор, огромное спасибо вам за информацию и помощь. Вы мне дали надежду что со времени я смогу контролировать ету невыносимую боль. Мне трудно ходить. Мои ноги кажется как у робота. У меня проблема механическая. Очень болят связки Sacroiliaco..Я чувствую что мои позвоночник и Sacroiliaco кривые не находится в равномерно положении. У меня спина имеет Scoliosis, и таз, Sacroiliaco с левой стороны наклонена внутри живота.Я в месяц маи будет год как ето со мнои случилось. Доктор, пожалуйста ответьте, могу ли я с Вами связаться у меня есть ренген позвоночника и таза, Сакроилиико. Есть результаты Компютернои Томографию спины ломбард и таза, Сакроилиико. Очень прошу если можно Вам выслать, чтобы Вы могли дать мне совет что мне делать дальше, как мне восстановить мыщицы которые потеряли свои силы чтобы подерживать спину и таз.,Сакроилиико стабильном положение. Мне нужно Ваша консультация. За ранее Вам благодарна за все что Вы делаете для всех нас, страдающих. Пишу на русском языке, я не знаю английский. Благодарю Вас за перевод. Мои сын знает и говорит на английском ДАИ Вам Бог здоровья и все Вашеи Семьи. . @@CoreBalance
Nice advice... especially to wean yourself off it gradually...but i have a problem sleeping facing up the moment i face up i have nightmares that always is guaranteed..so i sleep sideways
Thank you, Mark! You can sleep sideways if you need, but a better position would be the 3/4 position where you have a wedge behind you so you are slightly rolled back off your side. This will be ideal for the SI joints.
Nice video. I noticed in your diagram of the 3/4 sleeping position support under the lumbar and the knees. Any way to keep those from getting displaced-I tend to move around while sleeping
Great question and yes! If you place a sheet over your pillows, or put your pillows how you want them under the sheet you sleep on, they should stay in place all night.
@@CoreBalance i wish 😛
@@CoreBalance One more question- do you not recommend wearing of an SI belt while sleeping? Wouldn’t that be the best time, to give surrounding muscles a break?
It's something worth trying, but your muscles shouldn't necessarily be "working" while you sleep. If that's the case, you can try a belt to get them to relax. The only problem is your skin needs to breathe, so you might try wearing the belt over a piece of clothing.
I tend to get most of my si issues when sitting, even if sitting symmetricaly. Walking makes it better. Any idea why this may be the case? In the video you say that the other way is expected
Thanks for watching! This sounds like the ligaments surrounding the SI joint may get strained when you sit, which can pull on the joint. When you get up and walk, increased blood flow and oxygenation help the muscles and ligaments loosen up, reducing the strain on the joint itself.
Can you wear this when exercising to fix a posterior pelvic tilt?
Hi Anna, thank you for your question! Yes, I do believe that it would be okay to wear an SI belt when exercising. Dr. Ryan recommends using the SI belt as a short-term relief method while you work towards a more neutral pelvic position by addressing the root cause of the instability, which we do teach in our program. Reducing your dependency on external devices with the eventual goal of weaning off of them entirely is the best way to approach SI belt usage.
Hello, what if the joints are subluxed in upslip,downslip etc? How can we be sure the bridge stabilized them before wearing the belt?
There's very poor evidence that this actually happens. It's not visible in X-rays etc.
SI joint dysfunction is about instability rather than being stuck.
The injury that you think caused the upslip etc most likely sprained your ligaments.
I thought as you did. I got a chiropractic adjustment and all it did was badly sprain the OTHER SI joint!
@@michaelrch The front x rays show that my si joints are not square like puzzle pieces like the ones I see in online x rays.They are a bit all over the place. I started looking at neuroplastic pain lately though and I'm quite sure this is where we should focus on. 95% of chronic pain is neuroplastic. False alarm by the brain activating spasms and all sorts of symptoms.
@@matenorth I had chronic pain for several years stemming from a lumbar disc rupturing and then 3 surgeries. It can indeed be a factor. I did manage to beat it once I believed that my tissue was actually ok.
With your SI Joints, I am not sure what you mean about puzzle pieces. But if your ligaments are weak or damaged then your SI Joints will be mobile and often out of alignment. That will cause real nociceptive pain and ignoring it will make it worse.
Chronic pain arises when tissues heal but for a combination of reasons the nervous system develops a very low threshold for interpreting nerve signals as pain. If your SI Joints aren't functioning correctly then the tissue has not healed. The ligaments will not heal spontaneously- that is, not without a specific plan of action to allow them to heal. Your daily activity will keep them damaged. Your pain is not simply neuroplastic chronic pain.
The most important thing to do is help the ligaments heal so they can do their job again.
The most recent live stream on this channel is about the overall process for doing that.
Don't overlook what Dr Peebles says about prolotherapy (or PRP). If you have had this problem for a while, you will need to stimulate the tissue into a healing phase.
What about while driving? I drive ALOT for my job
Hi Rob, thank you for your comment! Dr. Ryan has created a video addressing how to prevent lower back pain and stiffness from long drives, which I believe you might find helpful. You can watch it here: th-cam.com/video/9Ngrga1Ol9A/w-d-xo.html. I hope this is helpful!
I was just given an SI belt a few days ago and it gives me pins and needles in my right foot and in the front of my hips, like it might be irritating my sciatic nerve. It's extremely uncomfortable.
The same happened to me. Sometimes the SI joint slips with the belt on and keeps in wrong position
Hi Marah,
Thank you for your comment. Please be sure to set your joint into place as shown in this video. People tend to skip this step, but it is super important. Thank you for watching, and I hope this helps!
@jbageneta I ended up not wearing it. I'd had a chiropractic adjustment the same day after I recieved it and it still hurt. I ended up no longer seeing the specialist I was seeing because he insisted my SI problems were caused by chiropractic adjustments even though I actually have a leg length difference that I wear a heel lift for, scoliosis and a hyper mobile hip. I dudnt even have SI problems that were severe until after years of chiropractic adjustments for my scoliosis. But that doctor wouldn't hear a word of it and INSISTED it was from adjustments. He did a lot of other stupid BS that a different specialist said was questionable
@@marahbaker8615Hi, I am going through bad SI joint pain. I was seeing a chiropractor from the end of March until the end of May. And I saw a pt and massage therapist. I was feeling really good. Had minimal pain. And 2 months later, I am having really bad back pain in my si joint and low back.
This can also happen when you have it waaaay too tight.
My posterior sacroiliac ligament is over stretched so when I try to strengthen my glutes even with simple exercises like hip bridges and clams create so much pain the next day and a horrible flare up that lasts days. So it is frustrating for me because I know strengthening my glutes is the most important to heal my SI but this is what actually creates more pain for me :( would your program still help me ?
Hi Jessica, thank you so much for sharing your situation with us! From what you're describing, I believe this is most likely due to gluteal inhibition. The glutes may essentially be turned "off," and I do believe that focusing on the deep core while gradually working towards more gluteal endurance to perform a bridge eventually would be massively beneficial to help stabilize the SI joint and give the ligament a chance. The Back Anchor Progression, in the program, is the perfect place to start. It's a regression of the full bridge and can be much easier to achieve if gluteal inhibition is a factor. We introduce the Back Anchor Progression in the program's first week, so you could check out our free 7-day trial and see if this would work for you! 😊
Me too Jessica
A chiropractor badly sprained by SI joint and doing anything is painful.
I am hoping the course can help me recover. Have you tried it yet?
Should you take a break from tennis if you have SI joint issues?
You say you will mention getting the tension right but you don't actually do so in the video.
Any tips?
Hi Michael, thank you so much for your comment! Dr. Ryan shares all his tips on using the SI joint belt in this video here: th-cam.com/video/1zUWau3VyJE/w-d-xo.html. Hope this helps!
I fell so it was trauma. Belt helps.
I'm so sorry to hear that, Val. Glad the belt is helping. Wising you a smooth recovery!
im always doing that one wrong thing and then i cant walk for 3 days O______o its always vaccumming or steam mopping :(
I'm sorry to hear that! I hope the video was helpful in some ways, and I wish you a smooth recovery. 💙
I bought an SI belt. I am fat and it hurts my nerves. I literally screamed when it was tightened. Maybe I have something different wrong with me. I don't know anything.
I'm sorry to hear that the SI belt is causing you so much discomfort. If it's hurting you more, it's definitely a good idea to take a break from using it.
I'd also like to share that our program focuses on building stability around the SI joint. We teach techniques that can help you support your SI joint sustainably and naturally by engaging the deep core support muscles.
If you're interested, we offer a 7-day free trial of our program that you can check out to see if it might be a good fit for you. We'd love to help!
I thought SI belts did not atrophy muscles because they sit on the hip and only stabilize. Unlike lumbar belts that make the lower back muscles weak and atrophied.
Hi there, thanks for tuning in! There are potential risks associated with their long-term use, including the possibility of muscle atrophy. Here's how SI belts can contribute to muscle atrophy: over-reliance on external support, reduced muscle engagement, decreased muscle workload, and the potential for dependency.
It's important to note that SI belts can be valuable tools when used as recommended. They can help individuals perform everyday activities with less discomfort. However, it is crucial to strike a balance between using the belt for support and engaging in exercises and rehabilitation to strengthen the muscles that provide long-term stability for the SI joint. A great way to introduce gentle movements that will help stabilize the SI joint and provide long-term results is the program.
@@CoreBalanceДоктор, объясните пожалуйста мне как носить ремень. Я должна носить ремень 1 неделя, в каждыи день?. А через неделю начять снимать?. Или носить обязательно тринедели, а потом начять снимать?. Спасибо вам огромное за помощь.
You’re wrong about muscle atrophy. If worn correctly, this type of belt doesn’t shut off any muscles. Any google result will tell you so
If what you’re saying were true, that would mean 0 muscles are responsible for SI joint stability… which is not the case. I’m guessing you understand that an SI belt stabilizes the SI joint. Did you know there are muscles which also contribute to SI joint stability? These muscles don’t have to do as much work when wearing an SI belt (because the belt is doing the job for them). When muscles do less work than normal, they atrophy. All that said, I’m OK if you decide to trust a Google search more than me.
Доктор, вы, правы. Мне неурохирург сказал что ношения поясов для позвоночника, атрафируют мыщицы. Он был котигорически против ношения поясов. Спасибо вам огромное за помощь @@CoreBalance
@@victoriafernandes6843 thank you!
(Here's her translation: Doctor, you are right. A neurosurgeon told me that wearing belts for the spine will weaken the muscles. He was strongly against wearing belts. Thank you very much for your help)