How to Get Rid of SI Joint Pain - Home Rehab Exercises
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- เผยแพร่เมื่อ 15 พ.ค. 2024
- Today's video covers sacroiliac or SI joint pain, which is a type of low back pain and rehab exercises that you can do to help get rid of it. The sacroiliac joints are two small synovial joints located on the right and left sides of the low back between the sacrum and the ilium bone of the pelvis. These joints are surrounded by numerous ligaments, which makes them very strong and capable of supporting body weight. Because of their joint shape and the surrounding ligaments, the sacroiliac joints move very little, but are thought to account for a small percentage of back pain cases.
Pain associated with sacroiliac joint irritation is usually located on one side of the low back and may radiate into the buttock or back side of the thigh. If you believe you may experiencing pain originating from one or both of your sacroiliac joints, the exercises shown here may help.
Reference: Laslett M. Evidence-Based Diagnosis and Treatment of the Painful Sacroiliac Joint. J Man Manip Ther. 2008. www.ncbi.nlm.nih.gov/pmc/arti...
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My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for sacroiliac joint pain. Click the link below to learn more. a.co/d/1q3BjgP
I can’t get over it!! I have been living with this pain for too long. I was tipped off that I was having si joint pain. Found this video and number 3(didn’t even use the band) took the pain away immediately!!! And the fatigue and jello when I finished the exercise !! I can’t believe it. Can’t thank you enough
I am so glad to hear that exercise was helpful to you!
How are you now?
I have been having chronic SI joint pain since last 2 years. This continued from the last trimester of pregnancy, had many treatment, but no completely resolved, I have new hopes after I see your video
Thank you so much for the visual skeleton. It helped me to see where the pain is stemming from. The exercises are great!
my SI joint (added to that weak glutes and tight hammys) have made my SI joint pain build up over 5 years, with seeing lots of osteopaths. but none have given me SI exercises like yours. feel like it's definitely helping just after two days. thanks so much :)
I’m so glad to hear these have been helpful already. I can’t believe no one gave you exercises like these. That’s so frustrating for me as a rehabilitation practitioner to hear.
Giving the proper explanation also helps and encourages, ghank you! I have lived with 1 sided hip pain for soo long, had physios that didn't understand or give the obvious exercise relief. Poor training somewhere!@RehabScience
The stretch pulling the knee over popped mine immediately, and the band strengthening helped a lot too. Great advise!
The best lecture and demonstration on s.iliac joint pain.
Thank you! Glad it was helpful!
I recently started Pilates: we do many of these stretches & exercises in class. I’m finding it is helping my SI / piriform a lot. Thanks for posting the video - means I can better remember how to do them at home!
You're welcome! Pilates can also definitely be a good strategy for combatting SI joint and piriformis related pain.
Thanks for this video. I have had mild SI joint pain for several years and most recently slipped while running and it has been bad. 🙈 I will definitely try these.
Many thanks. Your diagnosis was spot on for my issue. To the point. Not too long winded.
Glad the video was helpful!
Thank you so much for this video! I was in so much pain but after doing one set of these exercises I have felt so much relief! 80% improvement in my pain! Thank you!
That's so great to hear!
I am new and I have back pain for years, unfortunately I never found a good physical therapist to help. Appreciate your sharing
No problem, happy to share. I hope you find these exercises to be helpful.
I like how the last 2 engage the glutes in both the abductor and adductor exercises: it saves a lot of time by not having to do multiple seperate hip bridge reps and sets too; it avoids unnessecary movement in rehab; it strengthens all the necessary muscles; and in a compound way, which after all, is more how the hip muscles function when in full health-they don't work in isolation. I'll be doing these from now on. 👍
Thank you for putting this up.
You’re welcome!
Thank you so much for very important and essential exercise
You’re welcome!
I have had that pain for a while, due to poor sitting position I think. It is the first time that I have done those, the massage on the ball was very nice I did not even suspect that particular area was also in pain. I feel better at the end of those exercises, not totally gone, but with the pain I was in, I can't expect a miracle. I will continue those exercises on regular bases to hopefully make the pain totally disappear but also for it not to come back. Thank you for your clear explanations.
2 days later: the pain is nearly almost gone, I only feel a hint of it on certain movement, this is bliss. Those exercises will now be part of my routine.
Sooo helpful, thank you for putting this together. I hurt my back lifting + twisting open a heavy door in the ground years ago/felt a pop and recently reinjured doing weighted dumbbell squats/deadlifts, hoping to add this as rehab/prehab and eventually kick this injury for good. Not sure if it's an SI injury but it seems like a popped a ligament in that area and really want to get to a place where I feel confident lifting heavy again, so thank you again, I think these will really help and start me on the right track.
The 4th exercise helped a lot ❤
I’m glad to hear that!
This was tremendously helpful. What I thought was low back pain I now realize is definitely SI pain. Looking forward to doing these exercises and getting some relief. Thank you!
I hope the exercises were helpful to you!
@@RehabScience Very! Love this channel.
How often should I do the exercises?
Thank you for the great advice.
Happy to share!
Thank you so much for these helpful exercises to relieve the pain.❤
You're so welcome!
Great advice! I started having bilateral SI pain 20 years ago. I had mild psoriasis, evidently SI pain is often a harbinger of more pathology to come. I've been wrestling with psoriatic arthritis for years now. I'll try to up my game with your exercises.
Did the exercises help? I’m not sure what my problem is. I get a sharp electric shock style pain across my lower back, about an inch above my illic crest on my left side of the spine. This pain is acute and will typically last a few days. During this time my lower back will fuse up and movements are difficult when flexion of the spine is activated. The pain often radiates into my left glute. At times it’ll feel like my spine is on the verge of snapping completely; a weakness so to speak. It also affects my bowel movements as passing can feel weak and painful.
Then, like clockwork, my lower back releases gradually and the pain radiates into my groin area. Often about 1inch above and to the left of the base of my penis. This is a dull but painful ache that lasts for 2-3 days before gently easing. It’s a radiating pain, and at times (but not always) I’ll get a slight dull ache into the left testicle (like it’s being squeezed).
I’ve seen multiple physios about it and they all say something different. I’m going to try these exercises and see if I can rebuild the strength in this joint and go from there.
I should add, this pain is often brought on by strenuous lifts. I quit doing heavy squats and deadlifts because of this but being a farmer, naturally there are things that need to be lifted manually and it flares it off again. I’ve had it flare up 5 times already this year. Will need to sort it out.
@@sammylpt9076if it is radiating into the genital region it can be many different things effecting the nerves, either compressed nerve from around S2, these exercises should help that
More worryingly it could be something called cauda equina, the fact yours is only unilateral, it is likely not that, but I would double check with your GP to rule that out
How are you now??
Thank you Doc. The ball and the rubber band really helped me get very good relief from the lower back and SI. Thank you so much for a very clear demonstration and related information. I liked your videos. God bless you Doc for helping so many thousands people suffering this terrible SI and LB pain.
Really helpful!!! Thank you so much!!! 😇
Great 👍 exercises 💪
God bless you brother for telling the truth 👏
I’m happy the video was helpful!
Great video, thank you 🙏
Wonderful exercises, pulled my SI joint 4 weeks ago, getting better each day, I was recommended these exercises, along with the cobra, butterfly stretch, 10 degree ham pulls, therapy ball excercises and riding a bike machine forward and backwards
Thank you! I hope the other exercises in this video help you!
These definitely helped me thank you
Great to hear!
Thanks so much for these stretching exercises. I got this pain after doing cobra pose in yoga. I literally was not able to move or bend, and I was having severe pain. I had ibuprofen to get relief from pain but didn't have much impact. Finally I tried these stretching and I can't thank you enough, I got immediate relief. It's gone fully but there is so much relief from severe pain. Thanks a lot
So glad to hear the exercises helped you!
RDLs helped me ALOT!!!!
Thank you for this video!
Glad it was helpful!
I must say that only this strengthening exercise helped me immediately. I tried all sorts of things before. I'm so happy because the pain was bad. This exercise was also really good. I have been very careful. It stabilizes enormously.
I’m so glad the exercises helped you!
@@RehabScience❤❤à😂
Боль прошла?
Same number 3 took the pain away immediately!!! I’ve been struggling with this for quite some time soooo glad I found this . Thank you thank you!!
I wish I had of seen this before as i suffered with periformis pain for a few years. I was diagnoised with sacarilitis also
Thank you, it was really a great video 🙏
Glad it was helpful!
4:13 as soon as I got into this position I felt a very good stretch right where the pain was and a felt small ‘pop’
Instantly felt 100 times better. I just laid there for about 5 minutes
Thanks- super helpful
Glad to hear that!
Very helpful, thanks.
Glad it was helpful!
Specific for si joint , pelvic tilting exercise, resisted hip ( adduction & abductions) , prone hip rotations ( correct sacral torsion & piriformis tightness ) ,high sitting hip rotation , pelvic bridging exercise.
👍
This is magnificent!!
Thank you! Glad you found it to be helpful!
Very nice guide line.provided by u.thanks.👍👍
Thank you! Glad you enjoyed it!
very important information for veryone
Thank you!
Worked like magic
Glad the exercises helped!
Thank you for that monsieur
You’re welcome!
Definitely going to try this. I am already 2 years postpartum and I have chronic SI joint pain. Currently going to the chiropractor as well to adjust my hip, which has a lateral tilt. Not sure if I had that before or after the pregnancy, but I did carry a fairly heavy baby. It’s been a long painful and difficult journey. I pray God heals me soon.
I hope these exercises are helpful to you! You might also try the exercises in my gluteus medius and minimus strengthening video as activating and strengthening those muscles can also help the SI joint.
I have also same problem from my pregnancy but it’s been already three years still I have Same pain. I joined physiotherapy but I don’t feel any change so I will also try this exercise.
Hello Jay my baby is 10 months and I'm having that pain in my lower bottom area , even when I sit for too long it's hard for me to get up , it would be painful , let's just pray and ask God to heal us 🙏
@@manishakhati7070 same here , mines is in the lower bottom area
I was wondering if having this before pregnancy could causes failure for vaginal delivery. I had was I’m assuming is this before and couldn’t deliver my son to unknown reasons. I still have what I’m assuming is this and it’s gotten so bad. I feel a ripping tearing pain from my side down into my hips.
Good afternoon Dr.! Thanks for putting this video up for all of your audience. Definitely provides me a lot of relief.
Quick question, how often do you recommend doing these exercises? Like on a weekly basis what is the frequency?
No problem, I’m glad the video was helpful! I would recommend doing these every other day or about three times per week. This can be modified though if you notice an increase in pain (less days) or if everything feels great and you want to do them every day.
When you told “if you are a pregnant woman” I gasped, because that’s me! I can’t do deep twists and stretched doesn’t help that much, because currently I’m more soft and mobile. Also I feel overall more “loose” in my pelvic area, I do pregnant yoga/pilates, some mobility exercises. But recently I started to feel this one particular joint pain, first time ever in my life. I’m so glad you mentioned the case of us, desperate pregnant ladies with joint pain. Hope your exercises will help. Thank you ❤
I’m glad the video was helpful and hope the exercises help you!
Exactement bravo M. Dr respecte for you 👍
Thank you!
Good day.. just Googled a drop foot exercise for my boyfriend and then o continued watching a few more of your videos.. I really like your presentation and the way you show you viewers how the exercise is done with eaze... anyhooo, just want to say thank you and glad I subcribed.. because I am a long suffer of SI issues.. my boyfriend just had 2 hip replacement, and may need surgery for a torn rotator cuff.. plus due to lack of exercise he has also lost alot of muscle throughout his whole body... He has stage 4 Cancer , under treatment for Urothelial and is doing well. So he has a lot on his plate you would say... So he lost the drive to work on himself and he is seeing the end results of that as we speak because he refused to to any exercise.. I don't insist anymore because I can't imagine what he is going through as it is living with his cancer... its terminal 😢 and we are trying to manage it as we speak... So thank you for your videos and Maybe share some advice... on all these physical issues he has ..and how I can go about helping him... thanks again
I've been to 3 different physiothapists having perstistent lower back pain for over 3 weeks. None could relief me from the pain. The pain came from the very low back area, so I thougt it could be the SI Joint, but I couldn't determine which side.
After watching this video, I tried the exersices and finally using a lacros ball in the shown area I was able to relief the pain! What a feeling!!
I heard a low and slow pop sound, which might have come from the left SI joint. After 3 weeks of blockage it feels funky now being released but I'm so happy and pain free. Thank you so much for this video!!
That is so great to hear! It’s amazing sometimes what a little bit of well placed soft tissue/massage work can do to relieve symptoms.
How is it now 3 months after?
I have had this for 6 months and im 17. I workout everyday too
@@Drforeverokhave you recovered? What did you do to get rid of si joint pain
@@dharma3404 noo It never went away man 😕😕😭
Thankyou for the video
No problem! 👍
Very helpful 👌
Glad to hear that!
Gracias 😊
Great advice thank you....
You’re welcome!
Great advice
Thanks
THis is fantastic! Thank you for sharing :-)
You’re welcome! Glad it was useful!
It helps! Thank you.
Glad the exercises helped!
Thanks Again ❤
You're welcome 😊
These actually work 🎉
Glad they helped you!
Thanks 🙏🏾
No problem!
Thank you!!!
Welcome!
Thanks .. GOD BLESS YOU
🙏🙏
Thanks for the video .... this knowledge is helpful.I have been struggling for years.... I have very severe arthritis in these joints and endure a lot of pain in my thighs and groin as well, You mentioned you have more information to read. How do I access those articles to read? Is it cortisone they use for the injections? Are there different types of medication that they use for the injections.
Glad the video was helpful. The link to the research article is in the text below this video. Yes, SI injections typically involve a steroid like cortisone on an anesthetic that removes pain.
❤ will try. Suffering right now
I hope the exercises are helpful to you!
Muito obrigado.
Esses exercícios são muito importantes.
Deus abençoe sempre.
Por esse prazer de passar esses exercícios com amor e carinho para muitos que precisam
You’re welcome.
I am also suffering from the same problem for the last two years in a very bad way. I always thought it was low back pain. I am a student of law, my studies are also disturbed due to this disease. Kindly recommend me any medicine or tube to get immediate relief 😮💨 As my exams have been started the pain has touched it's high peaks .
Como você esta a tratar de sua dor? Eu estou farta de dor todos dias,estou desperada. Onde vose mora?. Eu em Lisboa
Very good informative video 💯👌
Thank you!
Thank you good advice
You're welcome
Thanks Dear for such an amazing explanations. Can you please tell me for how many times a day we should do these exercises? Kind regards.
Thank you.
You’re welcome!
I'm so grateful for finding this video! I'm always in pain after have 4 vaginal births including a set of twins!
Sorry to hear about your constant pain. I hope these exercises help you!
After my c section delivery the pain has started 😢 I can't stand constantly more than 2 hrs in kitchen.
Thank you this is awesome
I bought your book and am loving it thank you!
Do you have any advice for compartment syndrome? I run n do strength. Running sometimes is v painful
Thank you for ordering my book! I’m so glad to hear that you are enjoying it so far. Exertional compartment syndrome, which is associated with exercise, can be challenging to treat. In rehab, we would mostly focus on using soft tissue mobilization/massage techniques to reduce discomfort in the painful muscle compartment. Then, strengthening exercises would be used to help improve the capacity of the muscles in the compartment, so that the issue is less likely to happen. However, even when all of these things are implemented, some people struggle quite a bit with this issue and end up having to reduce their exercise volume, so that the problem doesn’t occur as much.
Very good sir 👍
Thank you!
Be careful not to go too high or do it for too long. I strained my neck trying to do these. They helped my SI joint pain temporarily, but now I've got another problem to deal with.
Does this regime work for people with hypermobility in the SI joint and other places too? I have HEDs and was just wondering about this. I have intense left leg pain as described in your videos except my pain doesn't radiate down the back of my thigh, it radiates more down the side
I had a SI joint fusion on both sides. It worked great, but after 7 months, the left buttocks and lower left back are very painful. Would these exercises help me? Thanks!
by the first practise its made klack and other side made klack again, now i´m feeling well. Thanks
Glad to hear that things are feeling better
Felt improvement right away and then back to the same SI joint pain after 2 weeks of doing exercises.
That’s great to hear!
I had said the pain only let up a brief time and then started back the same as before.
@@dwhitehead49how are you now?
Just discover your chanel, you just got a happy new sub👌
Awesome, thank you!
Thank you
Welcome!
For a year I have had pain and problems, told it was hip impingment,,, last few days my nerves in my legs from my back and groin pain was really bad…
These exercises and tennis ball has helped immediately. I will get a ball.. my nerve pain has gone. Thankyou so helpful, I passed it to my Husband. 🌟👌🏼👍
That’s so great to hear! I am so glad the video and exercises helped you!
@@RehabSciencedoc please do reply. I had herniated disc 6 months before ,my back pain is gone but this si joint pain on left side is not going away.
Why??
Is it possible that my disc was herniated because of this si joint tightness??????
What can be the solution
M 31
I also would like to know 😊
@@drsyn1699 they dont answer bro
I didn't have a rubber band thing for the third exercise, so i used a bungee cord and it worked fine. Home Depot sells a rubber bungee now that has holes every 3 inches so its adjustable. Thats the one i used so would get a good fit.
Nice job getting creative!
Thank you! Very useful. How about the progress? What to do next? For how long you recommend doing this set?
You're welcome! These exercises are mainly for the acute stage of healing when pain is more severe. To progress, we would start adding marching bridges (hold bridge at top position and then lift one leg at a time while keeping core tight) and single-leg bridges.
@@RehabScience thanks for the words! Would it be okay to reach out to you for more progression movements ?
thank you
Welcome!
A question please: I have been diagnosed with an inflammation in that joint and I am on medication now. Can I do these excercised while being on medication? Or should I wait until the inflammation is completed healed? Thanks in advance.
thank you merci
You’re welcome!
My pain is by coming from the dimple area of left side of my lower back.
I had a fall 2yrs ago and it’s got worse over time. Pain travels front of thigh to my knee all left sided. Turning to my right side in bed is so painful. I’m awaiting MRI results hospital scanned SI and lower spine. My hip was scanned in October and showed Bursitis. Such a nightmare at the moment, so debilitating.
So sorry to hear that! The SI joint often produces pain around that dimple area you mentioned, but other issues can also cause pain in that region. Best wishes with your rehab and recovery.
Thanks for the video. I had pelvic tilted (11mm was different right and left legs) and pelvic rotation at clockwise on mid of March 2021. Got shooting pain from TFL. But chiropractor managed to adjusted back to original position. But still I am having sensation on both feet , if sit too long feel tightness at pelvic . Sometime feel pelvic sway more into right side. Later found out, my left hip is tight so right hip is doing more job. That might cause an injury. What exercise should I do strengthen the pelvic . Surrounding right hip area muscles are sore and weak. Currently , I Am stretching of left hip flexor, then strengthening glute medius, glute maximus, QL and TFL . Thanks
Glad the video was helpful!
Thank you for this video. The second excercise just hits the exact spot for me re the left side SI pain I have had for years now. How many times per day and for how / for how long ( 30 seconds each side?) would you recommend doing this excercise ? Thanks again, much appreciated. All the best from Scotland.
I’m so glad the video was helpful! For that second exercise, I would recommend holding for 10-20 seconds.
Great thanks again 👍
Hi DR Tom. Amazing videos Thank you. A quick question, when I do the bridge exercise my right hamstring start to cramp up, Is there anything what I can do to avoid this happening. Richard
Thank you. I would try straightening your knees a few degrees during the bridge. Many people experience hamstring cramping this exercise, but if you straighten the knees a bit, the hamstrings will be less likely to cramp.
Is it ok to do these exercises everyday? Thanks
Abaulamento l4 pinçamento na l5, tem algum específico? Estou definhando literalmente
Hey thanks for the video I'll give these a try.. How many times a day for these and do I do it every day?
No problem! These can be done every day as long as they don’t cause your pain to flare up. If that happens, then I would try them every other day.
4:45 damn this is a crazy movement!
Such a relief 😊😊😊
Glad it was helpful!
Thank u sir
You’re welcome!
Hi! Could I ask if these exercises are good for post sacral fractures? It’s been six months, and the fracture is gone, but pain isn’t. Thank you for your response in advance! 🎉
Gunna try these, thanks. Question: does it have to be done on the floor or hard area, or is it ok to do them on a thicker mat? Or does it matter?
No, it doesn’t matter much. As long as the surface is firm enough for you to push against, it should be fine.
Thanks
Thank you!
Merci
You’re welcome!
And you’re saying these can be done even if currently experiencing SI pain? Is that right?
Question: Do you still recommend someone with acute pain to do these or wait until the pain somewhat subsides before trying them? Thank you for the great video and your help. Mike
It really depends on how your body responds to these exercises. If you can perform them with mild or less discomfort, and they don’t cause your pain to flareup afterwards, then they can be started early in the healing process.
It definitely goes out of place…I am hyper mobile so the ligaments can stretch far easier…makes all my lower spine bones move and make a noise…..feels terrible and loose with the bones grating against each other as they are not seated properly and I managed to get it back in place and its fine for a few minutes and unseats again. It’s a terrible feeling as the rest of the spin becomes extremely unstable and mobile. You can feel all of the bones grating. . When seated correctly you don’t feel that. It is wrong to discount when someone tells you it’s out of place. I have been struggling for a year now with this.