Sacroiliac Joint Pain? Try 3 Corrective Exercises

Do you have low back pain, below the waistline, on the backside of your pelvis? If so, you might be suffering from sacroiliac joint pain. SI joint pain accounts for an estimated 20% of "lower back pain," and the SI joint is very different than your lumbar in terms of function and dysfunction - and treatment protocol is also very different.

VIDEO CONTENTS
00:00 Sacroiliac Joint Pain
00:39 Lumbar Pain vs. SI Joint Pain
01:13 Anatomy of the SI Joint
03:10 Common Causes of SI Joint Injury
05:07 Joint Laxity
06:39 Glute Max and Piriformis
08:00 Sit / Stand / Thrust
10:10 Clamshells
11:02 Banded Squat Walks

DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your sacrum is the bony plate on the back of your pelvis. It’s comprised of five fused vertebrae and the SI Joint is where your sacrum, that bony plate meets the elephant ears of your ilium. The key thing to remember about this joint is that it’s mostly rigid.
It has maybe 3-5 degrees of rotation or movement, so I like to think about it like a closed door.

Injury to the joint can result in inflamed and damaged ligaments, muscles, or bony structures. In the majority of cases, the biggest problem is instability, not stiffness, so healing often revolves around careful stabilization of this region.

COMMON PROBLEMS
1) Pregnancy, relaxin hormone plus pelvic stress
2) Unilateral trauma
3) Lateral rotation + flexion in the hip with force

WHEN MIGHT YOU FEEL PAIN?
*Walking up or down stairs
*Sitting with your leg up (one or both sides)
*Cradle the Baby Pose
*Warrior Poses

BEST PRACTICES
I’m going to assume that you’re in pain right now, so all my recommendations will be deliberately VERY conservative and gentle.

TIPS DURING HEALING
*Minimize shear forces
*No yoga lunges
*No aggressive cycling
*No hardcore running

3 POSES WE'LL LEARN
1) Sit, Stand, Thrust
2) Clam Shells
3) Banded Squat Walk

WANT MORE?

Like this video? Please subscribe for more

Have a question? Please post down below.

#SacroiliacJoint #SIJointPain #BackPain

[jacksonandharper]

Easily the most understandable and helpful explanation of the SI joint. The orthopedist, physical therapist, and chiropractor I've seen don't come close to being this helpful in ensuring my understanding of the SI joint. Thank you for this education!

[DoolallyProductions]

Holy shit, if only my doctor, physical therapist or pretty much anyone at my VA hospital had any of the knowledge this man has.

[keelferm]

Such a carefully crafted video with precise and clear use of language. Head and shoulders above competing videos. Particularly like your caveats, care, and health warnings

[dixiehacker]

Just diagnosed w SI joint pain. This video is so educational & helpful! I now feel hopeful and empowered after years of living with what I thought was muscular "back pain." Thanks Lucas!

[ironmaiden]

I'm 50. These 3 exercises gave me immediate relief after just one session. Thanks heaps.

[francinegryspeerdt]

Finally I understand what's going on since my low back fusion and that's important to me. Thank you

[rosemarynabulya]

I have to thank you so much you have saved me. I have tried all sorts of exercises to no avail until I tried yours. I woke with no stiff back and less pain in my bottom. Am going to do your exercises all the time, I hope I become pain free. Thank you once again. God bless.

[algraif]

Thanks Lucas.
you have nailed it better than any physiotherapist, chiroprator or fitnes trainer.

[refatrabadi]

I know there are tons of SI Joint relief on YouTube. I searched on your channel for SI Joint on your channel an glad to find it. found this helpful and the best

[imagineifyoucould]

Great video with clear explanations. Wish I’d found you sooner. Thank you ❤

[YOGABODY.Official]

Hope you find this video helpful! If you have questions, please post them down below. - Lucas

[Cheffy]

Thank you. I have major SI Joint issues from a fall in May. Your videos help so much

[leigh]

Thank you, Lucas! This video is so helpful. I haven't been able to get strengthening advice from my chiropractor so switching to a physio next week. Doing these exercises in the meantime and feeling much more optimistic about recovering from SI joint pain. Thanks again! 😃

[fmach]

Since i started doing 2 of these exercises, the pain i felt during night time while in bed has diminished considerably. Thank you very much for posting your video. I have seen 6 SIX therapist since last year. None of them helped, or at least tried to
investigate more in order to help someone. The most expensive phisio i payed was the WORST one of them.
Hope i am not the only one here having relief from chronic pain.

[DouglasJ-ef]

I have just tried this video for the first time and I did not feel any pain with any of these exercises so I feel like I may be on the right track this man seems like he knows what he's talking about!

[JuanHernandez-pewq]

Great explanation of this problem. I love the easy explanation and I feel that I understand it better. Thank you.

[RichRich]

Chiropractor fixed it but I was supposed to move gently for a month which I couldn't do so he gave me a Serola SI Belt which I used for 2+ months. Mostly when moving around and hiking. It's all better now. It did give immediate relief when I put it on but I realized I had to use it nearly constantly. I even wore it during sleeping.

[jayclapper]

Great onscreen presence and information!

[bikeev]

Thank you! You have an excellent pronunciation and speech skills! I understood all of your recommendations even with my level of English.

[DonCristobal]

i just wanna say THANK YOU FOR ALL YOUR VIDEOS. I´m feldenkrais, osteopath and yoga teacher .