Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid

Sacroiliac (SI) joint pain is a very common problem which can cause severe discomfort in daily life. As a Doctor pf Physical Therapy, and a person with the history of SI joint pain, in this video I'm sharing best practices, tips and exercises for avoiding and reducing SI joint pain.

In this video we will talk about:

✅ Understanding SI joint pain symptoms, how to identify your problem
✅ Which exercises and stretches you should avoid at all cost with SI joint pain
✅ Which exercise will give you immediate pain relief
✅ What to avoid in a gym and when doing yoga
✅ Best sitting and standing with SI joint pain

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.

Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
_________________

⬇️ WATCH NEXT ⬇️

Correcting Kyphosis to Avoid Lower Back Pain :

Fix Your Sitting Posture:

The Science of Pain:

--------
Give this video a thumbs up if you enjoyed watching 👍

#backpain #sijoint #lowerbackpain

Thanks for watching the video Sacroiliac (SI) Joint Pain Relief Exercises and Tips

[ryanpeeblesdpt]

Please let me know if you found this video helpful, so we know if I should keep producing more!

[angelalemanrivera]

I'm a neuropsychologist and athlete (cyclist plus weights) that have been doing everything that you explained not to do…and mostly those stretches have been recommended by my back doctors. What you explained makes so much sense from a bio-mechanical point that I am going into your program right now! I was in near-perfect shape almost two years ago when I injured my Iliolumbar ligament during a bad very heavy 435-plus pounds deadlift (my fault not the deal lift fault). I have been in crónico pain since 😢. I have read and tried everything and nothing seems to work. For years I talked about the neuropsychology of chronic pain, but being a patient now I can see how it can really mess with our mental health. Thanks for your videos!

[likeretirement]

THANK YOU!! I could not figure out why i had discomfort in my right groin, my right glute, & my right low back. Everyday i do yoga ; and almost every workout has a lunge, or figure 4 or a pidgeon pose. I has no idea that i was slowly throwing my SI joint out of whack. It makes total sense!

[MarinaPeebles]

Basically every "don't" that you described here contributed to really painful SI joint pain for me in the past. Thank goodness you're on this Earth 🌍 to teach me how to move healthy! Thank you Ryan for helping me and many others ❤️

[hokutomaster]

I have been in crippling back pain for the last 5 months. Have been going to doctor, physical therapy, and chiropractor. Was told i have two bulged discs with sciatica, and arthritis in si joint. Dont know who to trust anymore, meds and physical therapy dont seem to help, and doctors and chiro dont seem to truly care. Been dealing with this off and on for close to a decade, this time is the worst possibly. This video is helpful because as explained how doing things one sided, or asymmetrically, can worsen symptoms. I did a few of the stretches and exercises you mentioned not to do last weekend, and it made the pain 100x worse the day after and its still horrible. I will be more mindful of the si joint and stability. Thanks for the knowledge and advice! And good luck to everyone else experiencing pain, the key is to figure out what helps, and what makes it worse!

[ColbyCadwell]

3 mins in and i have a huge correction. Been dealing with AS and SIJ pain for 20+ years. In my case, i also have a suuuuper tight and weak posterior chain. The “butterfly” stretch on the things to stop doing has brought about the most pain relief lately that ive had in years… again could just be me. Was surprised to find something sooo helpful at the top of the harmful list

[austinbires]

Wow so basically stop doing everything i thought was good for me 😭 wtf 😂lol i feel like I'm learning in circles in life. At least I'm good at bridges.

[tisdaleflannery]

These videos are incredibly helpful! Thank you. I complained to my doctor about hip pain (because I thought I felt it in my ileac crest). She had an x-ray done, diagnosed me with anterior spondy and disc degeneration, and sent me to a PT who had me doing strengthening exercises but also stretches. After the first session I told the PT I could tell that the stretches made the pain worse. She told me just to warm up first...so I quit going. This, this is exactly what I need. Thank you!

[angelacdillon]

If you are wondering it is true - this guy is for real! I've been struggling with low back pain for over a year. His training has given me hope and relief just after 2 weeks. I look forward to continuing so that my back pain is a thing of the past! I am so grateful for the help and a change it has brought to my life.

[manjuupadhya]

Thank you so much, my eyes were tearing as you described exactly what I was going through for a year and half and I couldn’t figure out that whole time what was happening in my right lower back and the glutes. My dr did mentioned about the SI joint pain buti didn’t pay much attention then. Thank you so much❤❤❤
I will follow your advice, stop doing all those yoga poses and strengthen my glutes and core

[waxonjitehurst]

Every "don't" that you have listed are movements that i have been told to do in yoga, PT, and for basically my whole experience with low back pain. Thus, you could imagine that I was a little bit angry and still in disbelief that maybe, just maybe, you could be right. But hey, I am going to try some of your suggestions and see if they work for me. Since I have lumbar stenosis, i've not really (and neither have my PT's) thought of addressing the SI directly until my acupuncturist did cupping therapy directly over the joint and relieved tension immediately. Thanks for the info mate!

[souldoula]

As a PTA who has struggle for years with SIJ pain doing all the things such as this, I'm so grateful for your succinct information! Keep it up please 🙏 You know as I do the "pain management" aspects of Healthcare never try to get to the root cause of these issues for people and treat only the sx. Ty!!

[angelacdillon]

This video is very helpful. It's not only a good reminder of how to keep the pelvis balanced when we sit, stand and move, it also help me diagnose where my pain is coming from. In addition, it showed me what exercises I am doing that aggravate the problem.

[jennifersheets]

I'm finding your videos very helpful.
I'm an LMT and retired high jumper. I used to train 3 to 4 hours a day. I was so strong that spinal and SI joint dysfunction wasn't even on my radar. My strength also offset my flexibility. Life after high jump lead me down the path to power yoga and low impact exercise to manage all the aches and pain that flooded my body. Fast forward 20 years, now I have joint instability in my SI joint and lumbar spine. I've recognized that that I've much less strength and my glutes don't fire properly and that my illiacus is super tight. I've been embracing ways to battle the gluteal amnesia, release the illiopsoas and build strength beyond that to reintroduce those "other" exercises.

[KaneMorgan-uk]

Your explanation of this makes so much more sense on so many levels. I have been continuously hurting myself with the standard advice, which was literally everything I was doing, the 5 things I shouldn't.
I have healed from several intense injuries over my life. I have had to seek my own treatments and diagnosis after trusting my instincts that the doctors were wrong. I healed from them all and became stronger then ever, by seeking the truth and not just listening to the highest doctorate. Your advice is the first that feels natural and has been working. Thank you so much for seeking the truth
I feel most of the mainstream advice is orientated to make you a mainstream customer.

[Zathauntie]

You’ve been studying this for the last 20 years? When did you begin? Age 8? And…. Yes… you’ve been incredibly helpful. Thanks😊

[oliverluketurner]

Loved it. Ive been doing those excercises you said not to and have suffered.

[tiiarothberg]

Omg, I have suffer SI joint pain 30 years. I will start to do this right away. I really hope I will get rid of the pain. 🙏

[BrassyBrunette]

M supposed to begin PT today for my SI joint pain. I just saw a spine specialist. Had xrays and a MRI that showed nothing relating to my pain. I pointed directly to my left SI joint and told this MD that it hurts. "Right There" He just agreed it was called the SI Joints. I have already been doing the bridge with a band for several wks already. The type of work I do requires alot of bending. I realize I deep squat to try to avoid bending. This is probably contributing to my pain alot. Your videos have been the most helpful yet. I've had this problem for YEARS. And have searched for answers high and low. I've passed a vid to friends to point them in your direction.

[ChrisS-kxub]

Thanks dr Ryan, I did CBT, I honestly loved it, I know you are genuine in everything you do, if I could afford it I would do it for a whole year but I have struggled to balance it all, still active in military, constantly busy, and every time my si joint flairs back up I am back to you because it describes so many of my issues, stress seems to be one of the biggest issues, seems to tighten my psoas/hip flexors etc., then add a few of those asymmetrical things and in a few weeks I’m back to si joints in terrible pain. If I ever get back to myself, I’m gonna send you a gift, PT’s Chiro’s done it all and no one has given me hope like you.