Sacroiliac (SI) Joint Pain (Education | Myths | Stretching & Strengthening Exercises)

Рет қаралды 657,395

Күн бұрын

💪 Get our Low Back Resilience program here: e3rehab.com/programs/resilien...
Do you have pain associated with your sacroiliac joint?
In this video, I’m going to discuss sacroiliac joint pain, dispel the most common myths about the sacroiliac joint, and teach you everything you need to know about managing symptoms.
💪 PROGRAMS: e3rehab.com/programs/
📩 MAILING LIST (exclusive deals, offers, and information): e3rehab.com/newsletter/
🏆 COACHING: e3rehab.com/coaching/
📝 ARTICLES: e3rehab.com/articles/
👕 APPAREL: e3rehab.com/clothing/
🎧 PODCAST: open.spotify.com/show/5ZbaI14...
AFFILIATES:
👟 Vivo Barefoot: Get 15% off all shoes! - www.vivobarefoot.com/e3rehab
📓 MASS (Monthly Research Review): bit.ly/E3MASS
📚 CSMi: humacnorm.com/e3rehab
🏋️ GYM EQUIPMENT: e3rehab.com/affiliates/
Follow Us:
KZfaq: www.youtube.com/@e3rehab?sub_...
INSTAGRAM: / e3rehab
TWITTER: / e3rehab
FACEBOOK: / e3rehab
TIKTOK: / e3rehab
0:00 Intro
0:16 Anatomy & Function
0:44 Sacroiliac Joint Pain
1:51 Myths
3:15 Pregnancy & Ehlers-Danlos Syndrome
3:53 Rehab Overview
5:09 Exercises
8:18 Sacroiliac Joint Belt, Stretches, and Self-Adjustments
----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Пікірлер: 270

@E3Rehab 5 ай бұрын

Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/sacroiliac-joint-rehab/

@tedantares2751 3 ай бұрын

If you decided to provide instructions, be precise and make sure there are no ambiguities. When talking about suitcase carry, single-leg deadlift and single-leg bridge you are not mentioning the side relative to the side where the pain is (it is usually single-sided). So, these instructions are useless

@aliensoup2420 4 ай бұрын

I’ve had this for 30 years. I get the most relief from walking, hiking, and stretching. It usually flares-up when I take too much time away from regular exercise.

@brendasaller 4 ай бұрын

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzfaq.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

@stephencracknell5077 4 ай бұрын

I'm the same..30 yrs plus, risk assessing mostly all of my movement helps prevent an episode of pain.

@OGTkayshakur 4 ай бұрын

Same, especially after sleep it acts up.

@user-nd4qz8uy2i 4 ай бұрын

Mine is the worst when I first wake up too

@soundmind69 4 ай бұрын

It's constant for me Some days so bad I can't walk at all.

@mistakench7312 4 ай бұрын

i had this kind of syptoms for 2 weeks already, im a type of runner weekly workout, im gratefull this health education popup in my youtube recommendation, thank you very much

@zemphir1008 4 ай бұрын

Your videos are incredibly clear and easy to watch/understand. Thank you for using suggestions based on actual research!! Anyone who can't get access to a PT can easily use these videos for realistic homecare.

@radapetkova9200 5 ай бұрын

Once again we get well put together quality information. Thank you

@lauratimmins2177 5 ай бұрын

The educational nfo and and advice offered on your station is the best. Always put in a way that is easy to understand and ways to organize the exercises into routines. Thanks. 👍

@pepefabregat6370 3 ай бұрын

Es el mejor vídeo que he visto sobre el dolor sacroiliaco o lumbar, y he visto muchísimos. Enhorabuena y muchas gracias!

@DogDog173 4 ай бұрын

superb video! clear info, very good, easy to follow examples. thank you, keep up the good work.

@guidostock6739 4 ай бұрын

By far the most systematic and clearest video on this topic on KZfaq. Helpful and so much more honest than all these instant, 30 second and 5 minute fixes... Thank you!

@brendasaller 4 ай бұрын

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzfaq.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

@benjaminkalich 4 ай бұрын

Great explained in this short Video and thanks for your Work!!!

@camielkotte 3 ай бұрын

Fantastic. The amount of information in such a short video is astounding. It describes pretty much the area where my pain is. Your comment about inflammation is particularly interesting as no specialist I have seen reacted to my comments that it is slightly swollen and heated in my right hip. Will check if lowering histamine through food will help.

@GreenEyesTX 4 ай бұрын

Can’t explain how helpful your videos have been to me. I have been an outpatient PTA for 6 years and now I’m in PT school. Thank you for all you do!

@Louise-lg3wt 4 ай бұрын

Sooo helpful!!! I’m 76 and have pain in the sacroiliac and hip areas as well as right knee arthritis. The modifications you illustrated were particularly useful. Glad I found your channel.

@Username_copied3 27 күн бұрын

I have similar problems, which of these helped you without further injuries ?

@fluffyyellowcat 3 ай бұрын

Thank you for this information! I've had SI joint pain for years and have tried everything to relieve the pain, but have only had short term results for expensive treatments. I'm hoping this new information will be the key for me :)

@DASwanson 5 ай бұрын

As someone who underwent pilonidal cyst removal decades ago, the mod options are greatly appreciated. Well done and thank you!

@AmyKnott2020 2 ай бұрын

I had one too, but never thought it was connected to my SI joint pain. You find that to be true?

@rhythmpawar6038 3 ай бұрын

Thank you so much for sharing your knowledge. I had a bad fall while playing basketball and now I’m using all of these exercises for my rehab. Love from India 🕉️

@amaranthinedolour8292 2 ай бұрын

Feeling called out watching this video while having EDS so can try to relieve my SI pain. That moment when I havent been working out enough and go to lift a heavy box and can literally feel things seperate. I find my core strength really effects my SI and lumbar pain areas.

@VintageAthletic 5 ай бұрын

As a long time sufferer of SI pain and PT myself, this is spot on. My pain was due to contact sports and poor lifting technique in my early years. Reeducating myself with many of the exercises included in this video helped tremendously, along with some chiropractic adjustments. Strengthening glutes and the core muscles, and actually feeling them engaged while performing exercises and during sport made all the difference. It just takes consistency, this isn't something you 'try and see if it works' -- it will work when you put in the work regularly.

@supersteelers84 3 ай бұрын

This is what I needed to hear. At first I thought I just had tight glutes but then it just kept getting worse. I started rehab and didn’t see results quick. Now that I’m more consistent then I’m am able to see the pain slowly decrease.

@VintageAthletic 3 ай бұрын

@@supersteelers84 look into iliolumbar ligament. It’s commonly injured with repeated rotation under load or high velocity. I think this has been the source of my SI pain. Exercises to stabilize the pelvis has helped a lot. Focus on keeping a connection with glutes with all exercises and day to day activities.

@b1ks3r 3 ай бұрын

did chiropractor help / work?

@marioforsythe2656 11 сағат бұрын

@b1ks3r I'm 27 and just lived with it for 3 years causing me grief every single day. First adjustment was finally able to move but it continues to flare up. I have noticed regular excerise keeps the pain away

@user-sc3tr9bx7o 3 ай бұрын

Great way how to present a set of exercises! Thank you!

@philipkim9779 5 ай бұрын

Thank you for this amazing educational content!

@FairladyS130 Ай бұрын

Great stuff, love the list of progressive exercises for a significant pain situation.

@chrisbgood2359 23 күн бұрын

Thank you so much for this information. Im looking forward to trying these.

@aliqureshi3649 3 ай бұрын

Great content and precise instructions. A lot of these rehab exercises are done generally for core strengthening.

@aidasanchez6368 4 ай бұрын

Best video for such condition. Thank you.

@DrGuha Ай бұрын

Thanks for an excellent analysis and explanation. Thanks.

@my1creation 4 ай бұрын

Showing the various modifications is awesome 🔥 🏆 👏🏽

@brendasaller 4 ай бұрын

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzfaq.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

@77cats-pl8ov 17 күн бұрын

I'm surprised to see that many of the first exercises listed in the videos are some I used to regularly do until the pain arose. It's great to know they're not in cause but actually beneficial. Thanks for the in-depth explanation.

@fimenduro 4 ай бұрын

Even though the si joint moves in mm, the differance at the fingertips is in cm, with my diagnose - imbalance in core muscles was the culprit. Weak (thight) glute medius and illiopsas ment my left si joint jammed.

@elizabethhornak183 5 ай бұрын

Excellent 🎉As a runner, I appreciate the highlighted protocol.

@divakarluffy3773 22 күн бұрын

For people who are suffering this in age 20-30 start walking and brisk walk daily morning and evening it will be painfull but don't stop complete as much as distance u can it should not be too painfull , if u keep this up for ,2-3 weeks damm sure your pain will reduce 50% even more , streches also imp

@dejanbrakus Ай бұрын

You are king,the best on youtube,keep going

@Songfugel 2 ай бұрын

What a great video, complete with actual medical sources

@macelven 3 ай бұрын

I wish all PT/physio videos were this concise and helpful.

@robb4964 17 күн бұрын

I wish they were consistent

@dondouglas3431 5 ай бұрын

Agree that rotation of the normal SI can't be felt or observed by naked eye. However, abnormal hemipelvis rotation from a fall,seat belt forces from a car accident and pregnancy etc.can definitely be seen by the naked eye using palpation of the ASIS and PSIS to determine anterior or posterior rotation of the painful side. Use of specific isometric exercise to return the painful rotated hemipelvis/SI to level position relative to the opposite side often works for pain relief .One can see this change with post treatment palpation of the ASIS/PSIS. I agree with the need to exercises you gave as examples to strengthen hip,SI and low back.

@winterbird4447 2 ай бұрын

Sitting in squat for 30mins to an hour a day for 1-2 months fixed this for me after 15 years of trouble. Now I only need 5-10 mins a day.

@ariestarzga 8 күн бұрын

Wow will try this

@BlessedBeMyDay 4 күн бұрын

I am 70 so my😅 squatting is a chore. I don't want to do chores . Chore to do for 1 minute , any longer I wouldnt be able to get up.

@hannaraoul7731 5 ай бұрын

Hello and thank you. It's great to watch and try :)

@annikamodin5998 Ай бұрын

Thanks!!! I have had a diskproblem L4-L5 and this was something I got after the worst crisis( 2 yrs) with this had improved. Now I have got this instead! Appreciate your exercises!!❤

@jeffmishler1028 13 күн бұрын

Exact same thing here.

@miked319 5 ай бұрын

Had sij pain after hip replacement, getting better, I'll try some of these movements! Thanks

@nicesimbulandawal1974 3 ай бұрын

Thank you, well explained👍

@NoelIRE 4 ай бұрын

Thank you for mentioning Ehlers Danlos Syndrome.... it's soo often overlooked. 😊

@jda7499 3 ай бұрын

Such a brilliant video ❤

@gymfreak659 5 ай бұрын

Another gold ❤❤ thank you ❤

@BigDees19 5 ай бұрын

This was so good thank you

@hakanozturk9672 5 ай бұрын

An amazing video as always my dear colleague 😍 big hugs from İstanbul 🫂🤗

@callumsims1347 3 ай бұрын

This was great. Thank you

@alirezakarimipt 2 ай бұрын

The explanation was great Dear Colleague

@rabiaahmed1263 5 ай бұрын

I was waiting for a video on this topic, thank you!!!

@acerimmer8338 5 ай бұрын

Great stuff. Would've loved to seen METs addressed. Yes, you mentioned 'pops', but METs are much more than that. In my experience w/ both patients and myself, they provide great relief initially, but also help decrease mm imbalance for longer-term pain reduction- along w/ the previously mentioned exercises, of course.

@Meghbalikardeshe 4 күн бұрын

Very effective video, lovely

@creativelady7 3 ай бұрын

This video is very clear and well done. I have watched many others for sciatica but this seems to cover it all with simplicity. Thanks very much.

@tedantares2751 3 ай бұрын

Except at 6:31 he does not say in which hand you should carry weight - on the side where the pain is or on the opposite side. The same is with single-leg deadlift and single-leg bridge

@Niftynefty 3 ай бұрын

Awesome. Thank you very much.

@chinkapinfishwych8772 13 күн бұрын

Intelligent solutions. Thank you

@hyvakoira 16 күн бұрын

In my case, pain mostly comes from standing still for an extended period of time while walking is the best relief. So glad to find out exercise is allowed.

@wdinc3166 5 ай бұрын

Good stuff! Thx a bunch.

@henriettasackey3910 7 күн бұрын

Very helpful thank you

@mrityunjayrock7808 Ай бұрын

Really help full video thanks you

@TayThames 5 ай бұрын

this video was great thanks for all the info just wish there was an overview of the stretches as well...thanks

@kylecontreras8741 5 ай бұрын

Great video!

@lenagjolaj8871 4 ай бұрын

Thank you and God bless you 🙏🙏🙏❤️

@IdVill 5 ай бұрын

Hip thrust help me so much.

@mojotramp 5 ай бұрын

Excellent video

@trema1n3 2 ай бұрын

THANK YOU!🔥🔥🔥

@stuffstuffstuffyay 5 ай бұрын

helpful, thanks!

@rodmckenzie2827 2 ай бұрын

I had surgery to pin my Si joint to my hip!!! Pain subsided for several months but returned about 3 month ago. The pain is severe in all movements including sitting,walking,standing and exercising.

@rajeshchatterjee8446 5 ай бұрын

Good information.

@mohammedhse4451 3 ай бұрын

Thank you very much bro

@user-ow9jy8ss8u 5 ай бұрын

very nice video!

@nestorlutsyk1317 5 ай бұрын

Nice video content!

@pankajupreti8967 3 ай бұрын

pretty neat explanation . I am yr subcriber :)

@sgtcojonez 4 ай бұрын

Thank you!

@Sagar-que 8 күн бұрын

I am 18 year old and i think i have joint pain i always feel that so are. these exercises are usefull for me

@ralph.wahldren 5 ай бұрын

Thank you E3!

@taneryelkovan2963 5 ай бұрын

Many thanks 👏👍🙏

@bodhiyogainternational Ай бұрын

Great video

@JES8SHRNDZzz 3 ай бұрын

After a deadlift without a belt, my pelvis shifted, Tha Chiropractic adjustments R helpin, but I’m still kinda disabled. Hardly walk n sit.. tha vids R great btw!

@jaredshearsgolf 2 ай бұрын

I’m a golfer and think this is exactly what I get on my right side. I think the constant loading and rotating around the right hip is my cause.

@nazariimenzheres7417 5 ай бұрын

Low back pain rehab please, specifically L5-S1

@audreyhardin6369 Ай бұрын

I have the same pain and was recommended to get epidurals for pain management. I’m a little nervous. Will start these exercises before injections.

@BLZN_Sn1ck 3 ай бұрын

I got a pretty constant pop from mine I'm only 32 but I was in a car accident. I slide off the road with a dump trailer hooked on to my truck and now I have had this pain ever since it's been 2 years now

@enjoy_life_88 4 ай бұрын

Thank you

@maureengarry 4 ай бұрын

Thank you for all this great info. Question about popping in joints being from gas release. Why does gas build up in the joint? I have never undersood that. Thanks

@stephaniehenry5617 Ай бұрын

i started having this issue after being hit by a car while i was parked. This video is very helpful although some of the movements suggested cause it to flare up

@EnigmaticAnomaly Ай бұрын

What inflames my SI joint (or what feels to be the SI joint) most are those side planks and farmer carries. Also, raising my left leg while standing (or sometimes seated) tends to cause a slight tinge of pain or burning sensation. This condition doesn't really like those bridges of bird dogs either. So really anything meant to fix the problem is actually making it worse.

@smileyy777 2 ай бұрын

I’m just 26 but I’ve been having this pain for a couple years due to my nursing job 😬

@HumbleBee123 4 ай бұрын

I have hypermobility and I was bullied by my managers. They for years deliberately made to do jobs that hurt the area e.g. lots of low bending. Despite having drs note saying not to. My managers caused so much pain that I thought I'd be in a wheel chair. I have now left but now suffer with inflammation, clicking and generally more weakness in the area. Thanks for video.

@irshikha 4 ай бұрын

That's terrible. Hope you find something that cures it permanently.

@brendaechols5929 22 күн бұрын

Same

@intensity.density2208 Ай бұрын

Here's what helped me get over this. 1. Pelvic tilting exercises. I do this hanging by dropping one side, and switching between the two sides. Also forward hip thrusts. 2. Consistently stretching and releasing hip flexors. 3. Strengthening the glute muscles and the lower back muscles. 4. Stopped placing my wallet in my back pocket while driving or sitting.

@VK-xu2xv 2 ай бұрын

Amazing

@hossam5395 5 ай бұрын

Best wishes

@KenanTurkiye 5 ай бұрын

Thank you for the info. 🤓👍

@johnrambot Ай бұрын

My left si been hurting since 01’ dirt bike accident got a broken tail bone also. Laying back down hurts it. Have to sleep with a foam roller under the sacrum to relieve pain. Guess it positions everything to were it needs to be.

@Mistertriplezero000 3 ай бұрын

Facing this pain since from year

@deecee6355 4 ай бұрын

So its useless to se a chiropractor if u have herniated disc L5-S1 disc? Laser is that a good alternative?

@HahnJames 5 ай бұрын

On February 23rd, in a freaky, fluke of an accident, I collided with one of my judo students with great force. My orthopedic surgeon said that my tibia was forced into my femoral condyle and was shattered. I now have a brand new titanium plate and seven screws in the top of my tibia that reunite that bone with the knee joint. I have not spoken with the physical therapists yet. What sould I expect and what are some good questions I should ask?

@abhiramsudheer07 5 ай бұрын

👍🏻informative

@khaledlod160 4 ай бұрын

Can you talk with us about biceps dislocation Rehab and if can i go to gym again

@riyasingha4104 Күн бұрын

Im just 21 and beeng surviving from 4 yrs I really keep stretching throughout the day and 1 hour in the morning everyday

@c11r11 4 ай бұрын

Hi, I have Femoroacetabular impingement on my left side. After sprinting training (soccer) for half hour I got into low back pain (focused more on the left Sacroiliac join). I have almost a year of teraphy and functional exercises regulary. This is the first sprinting try in almost a year. The pain went away after a couple of days, but the hip flexors are still tied on that side. After trainning a have no major pain. Can the impingement cause the join pain?

@KenanTurkiye 4 ай бұрын

Video Req. : Serratus Posterior Inferior Stretching & Strengthening & Endurance Rising Methods (if possible) Thank you.👍