Spondy and SI Joint Pain are Caused by Tight Hip Flexors 🦵🏼
ฝัง
- เผยแพร่เมื่อ 13 ธ.ค. 2023
- Spondylolisthesis and tight Hip Flexors. SI Joint pain and tight Hip Flexors.
What is their connection? Do tight hip flexors contribute to or cause Spondy and SI joint pain? In this video we will answer all these questions, help you understand the conditions and teach you what can be done for Spondylolisthesis, SI joint pain and tight hip flexors.
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My name is Dr. Ryan Peebles and I have dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. Core Balance Training - CBT is not a fitness program, it's a long-term solution, which can bring you back to normal life and regular movement without chronic pain.
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NEW Hip Flexor Stretching Exercise 🔥 SI Joint Pain relief:
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training TH-cam Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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#backpain #backpainrelief #lowerbackpain #exercise #benefitsofexercise #exerciseforbackpain
#coreworkout #exercises #corestrength #corestrengthening #backpaincauses #hipflexor #sijoint #sijointpain #tighthipflexor #spondylolisthesis #spondy #causesofSpondylolisthesis #sijointpaincauses #lumbarspine
Thanks for watching the video 🔺Spondy and SI Joint Pain are Caused by Tight Hip Flexors
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I actually teared up watching this because your video connected SO MANY DOTS that I have been plagued with the past 2 years. The martial arts instructor, the strong dad, the active gym goer all went to hell and all because I had doctors and surgeons who only looked at MRIs and didn't listen to my symptoms. Chiropractors who just twisted and popped my back. They continued pushing extension at physical therapy and the surgeons all wanted to do a discectomy or fusion or both. 2 years later, after making more progress with my own research and with exercise, I am certain surgery is not for me and that there was missing piece. I think you provided it here after years of me reading, watching and learning. I'm actually interested in your course and would love to pick your brain. Thank you so much, I feel so energized and hopeful now!
Hi Rajkumar, thank you so much for sharing your situation with us. It means a lot to hear that our video resonated with you and helped make sense of the challenges you've faced over the past two years. Dr. Ryan often emphasizes the importance of making informed decisions, and we're glad to know that you've found progress through your own research and exercise.
If you're interested in speaking directly with Dr. Ryan, we offer a free 7-day trial of our program. During this trial, you can join our weekly livestream on Wednesdays at 12 pm PDT, providing an opportunity to interact with Dr. Ryan and gain more insights tailored to your situation.
We're here to support you and are so happy to see your renewed sense of energy and hope. We're excited about the possibility of you joining our program! 😊
Hey hey! Count yourself lucky - very, very lucky! 40 years of the same stuff here, hello A life that ends without even starting. Going from a climber to a full-day sleeper. Feeling all of those "SO MANY DOTS" all along the way, but the only advice they give you is "either swim daily, or let's fuse". Meantime raising a kid to adulthood, hoping it was done OK, just merely OK. I'm sitting in total shock and anger right now.
And thinking it all started because some family member decided to tell you, very explicitly, that your tail-tuck (and tight core) was not very "lady-like". Grrr, y'know Groarrrgh!
Thank you!!! This is what I have. Unfortunately I was misdiagnosed and had a lumbar fusion L4, L5 S1. It was a disaster for 15 years. I have Scoliosis as well and my muscles got so weak because I was not able to work out…so it’s a mess. I haven’t had any luck with getting any physical therapist or doctor to help. I saw over 30 physical therapists. I used to be in great shape. Not anymore. Muscle imbalances prevent me from walking much because my left side glutes are so weak when I walk the QL muscle kicks in instead and creates spasms and pain.
My scoliosis used to be quite mild and now it’s progressed horribly.
Great illustrations and animations. You really educated me well. If not for my hellish back pain, I wouldn't have been interested to learn. Hope to learn more from you and relief my aches and pains.
I am getting good emotional support from watching your videos. I have developed psoriatic arthritis in my lumbar spine and hips. I am having to wait many months to see a rheumatologist and even get started on therapy. I don’t want to take on any action until I get into professional help, so I am using your videos for education. Your comment about gratitude and your encouraging story of your own pain has given me encouragement. Thank you!
I've had ongoing issues with my SI joint for over a year now, and your videos have been the most helpful to me. I really appreciate your content. Thank you!
Hi Marie, thank you so much for your comment! I am so glad to hear that the videos have been so helpful for you. Thank you for being here! 😊
I am right with Marie! I am an endurance runner and your videos have helped me a lot with my SI issues. Thank you!
Dude, this video is outstanding! I have watched a lot of videos on the subject and they have never explained all of it in this way before. SI joint pain is terrible. If your program is as good as this video I think I will give it a try
Thank you so much for your kind words, Marcus! We're so glad you found the video helpful. We'd love to help and have you on board! Feel free to reach out if you have any questions. 😊
Great video! 👏
The more I try this the more I think you're right. I've realized I do try to sit with an anterior pelvic rotation, partly because of a sensitive tailbone from an ancient accident but also because I had the idea that was the recommended way to sit. The result is chronic tension in my psoas which both get sore and pull my spine out of alignment the way you describe. There's probably some emotional tension in there too, and it doesn't help I'm getting older and have been sitting most of the day my whole life.
Very informative video…. Totally appreciate your perspective. It gives me great hope…
Awesome information brilliantly delivered. Thank you Doctor.
Your excellent no one can explain and have the best Solutions! Thank You so grateful for you.
Thank you for this explanation of the relationship between these things. I've been frusrated that at one clinic, all they'd look at was sacroiliitis, even though I had been diagnosed years ago with spondlylolisthesis and lumbar stensois with pinched nerves causing my feet to tingle, making it difficult for me to walk. Then, recently, I began to experience severe hip pain, with the ER doctor saying it was coming from a pinched nerve, but the clinic still only recognizing it as the sacroiliitis shown on the x-ray they ordered, not looking at the records from the orthopedist with an MRI showing the stenosis and pinched nerves. The pain is now less is my hip and more in my hip flexor, and thankfully less often, and not so severe as it started out as. I'm glad to finally understand this better, through the video (but not to the point where I'm willing to spend nearly $100 per month to enroll).
This is the best description I have ever seen. I've been dealing with SI joint pain for a year now. Doctors telling me I have to live with it.
Starting your program.
Hi Derek, thank you so much for your comment! I'd like to share that Dr. Ryan himself suffered from an SI joint instability that was debilitating, and he now lives life pain-free, so there is hope.
Our program has had remarkable success with people who used to suffer from SI joint pain, so I do believe that you're in the right place. We look forward to having you on board! 😊
Thank you for this explanation! It’s so helpful to understand the biomechanics.
Glad it was helpful! Thank you for watching! 😊
I love watching your analysis. Anatomy is one of my favorites studies!! Thank you.❤
Glad you enjoyed it! Thank you for watching! 💙
Edit: I loved your style Doc. You put it straight in just 10 mins.
Big "thank you" for this! 👍👍I had a lot of your videos in queue, but this already gave me enough ammunition to go pester some people. This is a big issue when going down to hands-on level; you either have very timid, very conservative PT or too aggressive chiropractice. And people running around all sorts of gyms hoping to maybe get a cure.
This is a great video and program. I have a grade 1 spondy and very tight hip flexors. I am working slowly through the program as my hip flexors are so tight. I cancelled my fusion and believe this program will help me get my life back.
Thank you so much for sharing, Will! Your positive mindset and your sense of optimism will be a huge factor in your success with the program! Dr. Ryan encourages going at a pace that works for you, so your approach is fantastic. Keep up the great work! 😊
Another good one, Doctor. Thank you. I have anterolisthesis in L4-L5. Appreciate your indepth shots of the pelvis, sacrum, and joints, and how they are connected. A picture is worth a thousand words. Merci!
Thank you for your kind words, Airel! We're so glad you found the video helpful. 💙
Your videos always get me in positive mode when my back is in bade mode.
So glad to hear that! Thank you for sharing and for being here! 😊
Thank You. I haven’t watched the whole video yet but I’ve had ~sciatica symptoms for a long time. My chiro seemed to think my problems start with the piriformis rather than an L vertebrae/disc. Within just the last months or so I’ve experienced “loosening” in my lower spine and SI joint and this has been accompanied by improvement in my ~sciatica symptoms. It “seems” like my piriformis may have improved and is pulling less on my sacroiliac. I also had pain associated with my hip flexors and that seems to be much improved. Upshot, I was having trouble with piriformis pain, hip flexors, and sciatica and by working on the relevant muscles everything seems to be greatly improved and continues to improve. My remote symptoms have been fading but I’ve been experiencing more pain in upper thigh, hip, and lower back, which I’ve read can be an indicator that the sciatic nerve is ~healing and my brain is receiving more nerve information. At any rate, thanks again. 👍🏻👍🏻👍🏻
Hi there, thanks for sharing your progress! It's great to hear that you've noticed improvements in your symptoms. It seems like you may be experiencing centralization, which, in most cases, is an indication that things have taken a positive turn. Keep up the good work! 😊
I wish I had been warned by therapists earlier about how much trouble this would cause me down the road. When I lay on the floor with knees bent - feet at equal distances from my butt - my left knee is about a 1/2 inch higher 😳- my left quadricep is noticeably more developed than my right. Get trigger points in my left quad all the time. Have lingering plantar fasciitis in left foot - ugh - I’m a mess! Thank goodness I found your videos. 🙏🏻🙏🏻🙏🏻 Happy Easter from Squamish Canada 🐣🐇🐣
I have SI joint pain. I found out what had for over 20 years what wrong with me from therapist on you tube. You can’t see it wit an MRI, Ex ray, cat scan. A therapist has to be experienced in it. I’m the one who told the therapist what I had. They told me there was a therapist here that is experienced in this. She showed me 4 exercises that can help. Whichever hip is higher you put a book around an inch high under the opposite buttock flat down and the hip that’s higher you put your hand on your knee and press down at the same you are pressing your foot through the floor and the other knee you put your hand on it and press down on the knee and bring your leg up against your hand without lifting your foot off of the floor. In other words your leg and hand is fighting each other. Both legs and hands has to do it at the same time. I have to sit there and think about it before I do it. Count to six and relax and it it again three times. Then put a pillow between your knees and press your knees together tight and count to six and do it three times. Take a belt and wrap it around your knees and try to spread your knees apart count to six and do that three times. Then the last exercise you put a small stool and put your foot on it and stretch your hand to try to reach your foot and do that at count of six three times. Each foot. You probably already knew this. I’m going to try an exercise that I saw last night to pop my SI joint.
Hello has anyone tried inversion tables for relief?
Fantastic explanation
That's what am really suffering from. It's why I have pain, thigh, ribs and upper back pain
Thank you for your comment and your kind words! I'm sorry to hear about your pain. Have you tried our 7-day free trial? We'd love to help!
My challenge has been time and space where I stay. But at times I try to do though I become weak very fast. It's the rib pain that makes me feel very weak. As well the neck and shoulder and scapular pain.
Yesterday I tried for the one joint and the pain disappeared completely but as if it's coming back.
Kindly I request you to write down for me the list of remedies I have to do coz I think I have forgotten others since am now in a Christmas break.
Thanks
Sorry
In the second sentence I meant one for the knee joint with a blunt spoon
Curious what you think about hard flat surface and shoes versus hard flat surface without foot wear. How that can influence movements in the rest of the body. Walking on a loamy forest floor give you bounce but hard, flat surface slows pace and forces of the body to fall forward. Because the toes aren't able to go downward into the ground at all. Foot muscles are not able to engage fully which of course means the calf is being stretched out too much and not therefore quadriceps are flexing strange ways and hamstrings aren't used right...,. I took your first class and I still love you. Keep goin!
Hi Lime, thanks for sharing your thoughts and being part of our program! Your questions about how walking surfaces and footwear affect body movements are great. Dr. Ryan has addressed these topics in two informative videos that I'd like to share with you. Here's are the videos: th-cam.com/video/77MiYqomqJI/w-d-xo.html and th-cam.com/video/zeS3ss8HwFE/w-d-xo.html. These videos offer useful information on how surfaces and footwear can affect the way the body moves. I hope you find them helpful! 😊
Could weak hip flexors contribute to retrolisthesis?
Going from Spondy to Retrolisthesis is a huge change. Was this standing imaging? Does this mean you have an instability or did your program cause a complete reversal and maybe over compensation due to posterior pelvic tilt with focusing on pubic engagement?
Interesting that you were able to reverse your spondylolisthesis. I was told by my doctor and a neurosurgeon that it is not reversible, I have grade one, 4mm. It’s not causing me any issues right now, however I’d like to fix it now after watching this great explanation. Should proper bridges be the main focus in this situation? Thanks in advance 🙏🏻
Hi Tim, thank you so much for your comment! Dr. Ryan still has a spondy, though he was able to address the root cause and this has allowed him to live life on his terms. As shown in the MRI video here: th-cam.com/video/GfDkhpg0RGw/w-d-xo.html, when Dr. Ryan is connected to his anchors, there is more space in between the affected vertebrae, and no slippage is visible. In the case of grade 1, conservative treatments such as therapeutic exercises and activity modification featured in the program can help stabilize the spine and improve symptoms which lead to increased quality of life. Strengthening the deep core muscles can provide support and potentially help prevent further slippage. I would highly recommend trying the free 7-day trial!
@@CoreBalance thank you for the reply
Good morning, I come from Poland. I watch your videos on the Internet with great attention. I went two physioterapist but without great results Unfortunately. I'm not very good at English, but i'm trying. My defect is lumbar lordosis eliminated. Reduced height of the intervertebral disc at the L5/S1 level. Back slide. L5 moved back relative to S1 by 4mm. Could you explain to me what it is (according to this description, it means slippage and lowered disc) is this spondylolisthesis? Is it more of a hindsight? Could you recommend something for me? I will be very happy. Thank you very much :)
Hi Gregor, thank you so much for your comment! From what you're describing, it sounds like it may be spondylolisthesis or possibly retrolisthesis if the vertebra has slipped backward. A lowered disc would most likely be in reference to Degenerative Disc Disease. The great news is we have several international students, and we can teach you therapeutic movements that can address the root cause of both spondylolisthesis and retrolisthesis, as well as DDD. 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!
How should we be laying in bed at night? Or relaxing in a recliner chair? Thank you so much!
Hi there, thank you for your comment! Dr. Ryan created a video on how to sleep with SI joint pain that will help answer your questions. You can watch it here: th-cam.com/video/UN9AM-yu5Ac/w-d-xo.html. He also created a video on the best sleeping positions for lower back pain. You can watch it here: th-cam.com/video/nVG-dHMIojU/w-d-xo.html. I hope this helps! 😊
@@CoreBalance thank you! I took your assessment to take your course and it said I didn’t qualify. Can I find the 3 point core stability anywhere else within your videos? I can’t imagine why I wouldn’t qualify on how to learn how to stabilize my spondy.
@@quantumgirl222 There are 4 reasons one may not be a good fit for the program:
1) Recent spinal fusion surgery
2) Unable to get up/down from the floor
3) Unable to lay prone (on your belly)
4) Unwilling to commit 15 minutes/day
If you are #3 (because of the spondy), you can actually complete the entire free trial without having to lay prone. And by that time, you may have enough improvement to do it. Here is the link if you want to try it!
www.corebalancetraining.com/offers/2fR8V4Ev/checkout
I think I suffer from si joint pain, I do alot of biking, I have to, to get to work as I don't drive was wondering if biking causes the si joint pain, and would getting a better seat help for the tail bone, as all connected, thanks for your in advance
Hi there, thank you for your comment! Biking can potentially contribute to SI joint (sacroiliac joint) pain. The repetitive movements involved in biking subject the pelvis to various forces, which may lead to pelvic instability, affecting the SI joint.
The deep core muscles play a crucial role in stabilizing the pelvis. During cycling, especially with dynamic movements and changes in terrain, the pelvis experiences different forces. Activating the deep core helps maintain pelvic stability, reducing the risk of excessive movement and potential stress on the SI joint. Proper deep core activation contributes to better postural control.
Maintaining a stable and aligned posture while cycling is essential for distributing forces evenly through the spine and pelvis. This helps prevent uneven stress on the SI joint and its surrounding structures. Incorporating exercises that strengthen the muscles around the SI joint, such as the Bridge we teach in the program, can help stabilize the SI joint during cycling and counteract the effects of the closed-down posture associated with biking.
Additionally, incorporating walking into your routine can open up your posture and encourage hip flexor lengthening, promoting a more neutral pelvic position. This can reduce shear forces caused by movement or misalignment, contributing to SI joint instability.
I hope these insights are helpful! If you have more questions or need further guidance, feel free to ask.
Thanks, so much for your feed back ill look into your exercises and programs
It's my pleasure! If you have any questions or need further assistance, feel free to reach out. 😊
is the 7 Day Free Trial a series of videos that show you what to do to fix spondylolisthesis?????
Hi Flin, thank you for your comment and for your interest in our program! The 7-day free trial includes our fundamental movements and concepts that we use throughout the entire program. It is the first week of the program, where many students report feeling relief for various conditions, including spondylolisthesis. If you're interested, you can get started using this link: www.corebalancetraining.com/program. We'd love to help! 😊
My pain is so bad I cannot do a bridge at all. 😞
Hi there, thank you for sharing. If the bridge is causing you pain, that's your body's way of communicating that it doesn't like the pose right now. The bridge can hurt even with correct form because muscle imbalances can cause the hip flexors to pull on the spine, and this can be very painful. Additionally, if there is an existing nerve or disc issue, this could be causing pain.
If you're interested, our program is designed to address muscle imbalances and incorporates gentle, low-impact exercises that can be modified to accommodate your situation. Feel free to let us know if you have any questions or if you'd like more information. 😊
@@CoreBalance Thank you for responding 👍
Hlo sir. 2 months ago i fell while coming down the stairs .my si joint is loose .there is burning in both joints. I cant walk well .cant sit well .what is this problem please tell me solution sir. For god sake..😢😢😢😢what can i do..please
I was told my spondy was caused by bilateral congenital pars defects?
Hi Jean, thanks for your comment! Yes, this can happen in some cases. Some people might have a genetic predisposition to certain skeletal abnormalities, and a defect present at birth could weaken the connection between the vertebrae, making them more susceptible to slippage.
If this is the case, the Core Balance Training program can still be beneficial. Addressing muscle imbalance could prevent additional wear and tear on the spine at the affected site and may also help prevent a similar issue in another part of the spinal column. 😊
Woyld you want tight hip flexors to correct retrolestisis
Hi there, thank you for your comment! If tight hip flexors were to pull the slipped vertebrae back into the spinal column (retro, indicating the vertebrae slipped backward), what could more likely happen is that the vertebrae might be pushed further out of alignment with tighter hip flexors. To encourage a reversal or reduction in grade, it's essential to get the hip flexors to release and relax, providing more space. I hope this is helpful!
@@CoreBalance my L5 vertebrae has dropped due to a slight loss of disc height due to micro discectomy as a result i have quite a straight lumbar spine is it possible to correct these defects? To give a more natural spine & correct retrolisthesis
Good information, Just standing is the simplest way to get those muscles working, don't seat , Drink your coffee standing, Eat your meals standing, yes it is possible !!!! If you get tired is because you have weak muscles! So work on it!
Thank you for sharing and watching! 😊
@@CoreBalancethank you, very helpful information! I avoid seating as much as I can during day , I do most of my stuff standing! I highly recommend making your videos standing, good motivation for viewers! 😂👍🏻🏃🏽♂️