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!
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
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!
I have SI joint pain after I gave birth. Needless to say, I’ve been to physical therapy, and while I’ve done some of these exercises, this video explanation helped me understand what the goal is with muscle strengthening. I injured myself in the physical therapy place and I never went back. Now I am currently at a chiropractor fixing a tilted pelvis as well. Hoping for full healing in Jesus’ name. I am hopeful after watching this video.
I also have had lots of hip pain and learned it’s my SI joint. The chiropractor made my pain worse. Finally went to PT and she gave me many exercises to do. Basically gluten activation exercises and told me to build up my core and hamstrings as well as stretch my piriformis muscle by lying on the ground or seated.
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.
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.
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! 😃
I know there are tons of SI Joint relief on RU-vid. I searched on your channel for SI Joint on your channel an glad to find it. found this helpful and the best
Just started experiencing debilitating lower back pain last month. Went to my chiropractor & he said it was due to a twisted sacrum. Found&tried a bunch of stretching videos that did not help. The sit/stand/thrust exercise helped my back muscles release & improved my condition the very next day. It also helped my back feel relieved for days afterward. Thought I was on the mend & was good to go without these moves. Woke up today feeling stiff again, and the sit/stand/thrust exercise gave me immediate relief. Just gained a lifelong believer in this practice!!
Be careful with chiropractors. There are some amazing ones out there but about 95% of the time they will tell you you're misaligned, one leg longer than the other, etc. This scares us into thinking we're broken. Give yourself 6-8 weeks, do some very gentle strength, stretch and balance practices daily. Odds are you'll improve and even completely resolve.
Mine has been messed up since giving birth. It was a traumatic birth; my baby had shoulder dystocia and they had to be suctioned out. It felt so weird after and still gets painful or what I call “rickety,” so this has been very helpful information. I was not told any information of what to expect from that type of birthing experience, the doctor was horrible and negligent.
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.
That you for the anatomy lesson is was very helpful. Please use exercises that do not need gadgets that you have to go out and buy. I am watching your video from another country and sometimes buying these extra things are unnecessary.
your door anology and explanation was super helpful. I've dealt with SI joint pain for several years and it certainly did become much worse and more frequent after my 2 pregnancies that ended up in C-sections. I also find my body guards too quickly now and pain engages to "protect" me even at minor movements. I have to be very careful with any glute and squat work
Lucas, I can't thank you enough. I have been suffering from L5 S2 bulge issues for a long time and in turn the sacroiliac pain that refused to go away. The first time it happened was about 10 years ago, when I couldn't move for 2 days then again just 3 years ago while hayfever episode and excessive sneezing. My lower back got locked and I was in pain for days. It happened again last year while I was working all day in the garden. Afterwards MRI confirmed it was disc bulge in L5 S1 and S2. Anyway to cut the long story short I was always in pain since then. I came across your video and it all seemed exactly what I was experiencing. I started doing these exercises and within 2 days my pain was completely gone. Now I feel as if I never have any issue with back ever. I am still doing these exercises everyday and plan to continue for a while. Thanks again and keep up the good work.
This is one of the best vids! and I have watched a ton since I got diagnosed on Fri. I have been doing a lot of this, and am quite strong now, but I've also been doing yoga and my first PT gave me many stretch exercises too which I have been doing every day for 15 weeks at least- whoops. I'm going to ditch the yoga- see if that helps.
Download the FREE PDF here: www.yogabody.com/sacroiliac-joint-pain-youtube/ Hope you find this video helpful! If you have questions, please post them down below. - Lucas
Also, I forgot to mention that all these problems are due to a fall from a second floor while on duty fighting one of those crazy and uncontrollable 🔥. Thanks again for all your educational videos and classes.
Yes!! I had a light bulb moment!! That part hurts sooooo much. And I do pigeon pose to stretch. I am thinking that’s counter to what I should do! I’m tuned in and looking for more yoga instruction from you!!!!!
You mentioned that stretches should not be done. Are those fine once the SI joint has healed? If the tweak was caused by a iliopsoas tightness imbalance in the first place, shouldn't this imply that the iliopsoas needs to be stretched?
Love this, thank you Lucas! I was in a bad car accident 20+ years ago, and have dealt with SI challenge since. I've worked with many physiotherapists and a fabulous chiropractor, but have never received such a thorough, simple explanation about the function of the SI, as you've offered here. I'm excited to incorporate these exercises, and the knowledge of the need to strengthen the glute max and piriformis muscles, into my program. Thank you!
Thank you Lucas. Loving these detailed videos. Showing each muscles, explaining how they work & how to strengthen them is so helpful. Hope you do the whole body, each muscle per video will be awesome. I save each video because they are so informative.
I am so glad to know that you are so intelligent on the SI and that stretching is really not good for this issue! I love yoga but my doc said that I need to stop yoga and do Pilates but I love yoga! Thank you!
Great Explanation and visualisation of an issue I have been dealing with the past 30 years after falling off a horse and then during pregnancy... the exercises resemble what I was instructed to do but your explanation makes so much more sense - so fundamental to increase body awareness during the exercise!! 🌟🌟🌟🌟🌟
Oh man, this feels good. My left hip is really weak and keeps getting damaged as I do judo. It looks like these exercises will finally cure me. Thank you!
Thank you! I had injection into my Sacroiliac joint 2 weeks ago, it helped with the pain, but it now feels like its wearing off as my groin is starting to hurt again. My next stop is fusion surgery 😢 Im going to try these exercises first see if it will help...
Thank you so much for this. I have been suffering nearly 9 episodes of acute strains over my right sacroiliac joints in two months. It got me locked over 20 mins every week mostly after doing some stretching on the mat recommended by physiotherapist. I have just stop some exercise of twisting joins. The x-ray finds lipping of right sacroiliac joins and deterioration of right hip joint. I would like to try no stretching before stabilising the joints.
Gotta watch this tomorrow. Need to do my science of Stretching and then get my daily Rest. Until tomorrow Lucas. Im listening to your SOS daily Videos every evening
Thanks so much for the support! This is extra motivation for us to do more videos in the hopes that we can help people in one way or another. - YB Team
I found recently that my problem was the SI Joint when I got relief with a SI Joint belt. Do you recommend wearing it while I get stronger with the exercises? BTW thanks for explaining the causes. I did have a L5-S1 fusion done almost 10 years ago, but the latest 5 years I have been in pain. I could tell that this time the pain was different, under the belt and to one side. I always assumed it was because I just had a bad back, stenosis or the wrong hip tilt. I was concentrating on stretches that gave me temporary relief. I will start with these exercises. Thank you!
I had chronic SIJ pain for over a decade. Gradually got worse. Went from physio to physio to chiro then eventually a neurosurgeon. Was having referred pain in to the legs and tight around the hips. Basically my SIJ ligaments were so injured they could not keep the joint stable and as a result I could not activate my pelvic floor and had weak glute medius on the left side. Basically I had PRP injections to heal the ligaments and make them tort again. Then had to get my pelvic floor to work. Due to year of being in this bad muscle pattern I have to keep my glute work up. Often misdiagnosed as many therapists are not thinking about the ligaments and doesn’t show up in MRI scans. Gold standard imaging is an ultrasound. Though I only thought it was my left side was the issue, my ligaments on the right side were injured too/ degenerated. Had PRP injections on both sacroiliac ligaments. If yo ur physio exercises are not working then as about the ligament laxity, ask for an ultra sound and PRP therapy.
Hi. I had lower back pain on last Feb. It was because I sat for long hours. My back recovered after saw a doctor and got painkillers for 1 week. FYI, I went to gym and playing badminton when my back was fine. But then, my left side lower back started sore in late March month. Felt sore when I did some side stretches and twist to the left. This pain didn't interrupt the sleep. Is it called SI joint or what?
Hi Lucas, Thanks for sharing. I was a firefighter for 25 years and as you probably know I used to carry over 125 extra pounds including a tank that would landed on my lower back and the SI joint. I ended up with L5, S1 disc degeneration on both, my L5 moved forward and down and is pinching my disc and my sciatic nerve causing pain in SI radiating down my leg as you explained in the video. What other exercises would recommend to get rid of the pain. Blessings Deblin
I really like your presentation and detailed explanations in your videos. This makes it so easy to follow along. Would these exercises not be at all effective without using the fitness band? Thanks.
I have osteoarthritis in both S.I joints and suffer a lot of stiffness and pain, it locks up and makes it very difficult to move and bend. Lately I've been doing a lot of glute exercises to help strengthen the S.I joints and they help loosen the joints throughout the day, but once I lie down it locks up again
So excited to see this video. I've had SI Joint issues for the last several years (from I don't know what) My chiropractor calls it a sloppy SI Joint. The bigger problem is that its begun to affect the inside of my hip joint so my yoga seat (crosslegged) is uncomfortable, and doesn't open or relax easily. Pigeon pose requires a block under my butt now, tree pose is unattainable. My PT believes its the Psoas. I just don't know. any thoughts?
Lucas Saw ur video I have si joint pain on my left side and due to which my left side L4 S1 seems compressed. My physio therapist suggest me to strengthen my left side of my back . Sir Can u suggest me exercise to be performed or any video where u have explained about strengthening the muscles to get rid of SI joint pain and come.back to my original posture. My xray reports also suggest losing of my c shape structure of my spine of my lower back . What is the cause for it and can u suggest me exercise to bring back it to original shape ... Waiting for ur answer desperately
I don't know if my issue is SI, sciatic nerve or a little of both. I have chronic low back pain and pain where the SI joints lie on a regular basis. The major symptom is severe leg pain when walking or standing. I can stand longer than I can walk, but 10 min walking and I have to sit or lean over a counter because it's absolutely excruciating. My foot and shin go numb and my whole leg is cramping to the point my ankle is unstable. Sometimes it goes down the back or outside of leg but mostly it's in the front almost from hip flexor down through shin to foot. I'm going to try these and try the sciatica exercises from your live 1 year ago and see what helps. I've been to therapy but it's so robotic that it only helps somewhat.
Your symptoms might involve both SI joint dysfunction and sciatic nerve issues. Try exercises for both conditions and consider exploring other therapy options if current treatments aren’t effective. - YOGABODY Team
I have arthritis on my right SI joint. I’ve been taking yoga and I’m wondering if some of the stretches are a problem. I love the group classes and it can feel competitive. What should I avoid or modify, so that I can still take classes, but not aggravate the pain?
Hi Lucas .. great video .. and thank you for putting up your exercises for free for anyone to access.. some of your videos have a PDF attached, is there one available for these exercises. This is the first practical set of exercises I've been shown even after seeing Physio and Chiros.. I have an issue with a facet joint which has arthritis so I'm very hopeful strengthening the area ill help ;)
The video is good but lacking on 2 points that need to be clear. The way to distinguish between an si problem and a lumbar spine issue is that si pain is slightly off center as the joints are lateral to the spine. Secondly, the instructor is correct in saying that you need to stabilize the joint however the fallacy is that this can be done by strengthening muscles. PTs go down this path as that is how they are taught to approach every laxity. Muscles expand and contract by design therefore there is no stability when muscles are in a a lax resting state. The only way to gain full time stability is by repairing the ligaments which bind the joint. The best way to achieve that is with prolotherapy.
Thanks for your comments. If prolotherapy has worked for you, that's great! It's pretty hit /miss... great if it works. Re: muscles at rest. Strong, trained muscles retain tone and tension even at rest, but more importantly, they fire and stabilize during movement which is more important.
Thank you so much for the video How about a Romanian DL with Bands concentering on the squeeze with the stiffening and engaging the core on the way up work as a good exercise?
My SI joint is very instable. Because I have EDS all my joints seem to becoming increasingly more instable (esp after menopause and muscle loss). Now my body is throwing bone down in my joints trying to stabilize (arthritis on steroids). My ligaments are ossifying. Very painful condition. If my SI doesn't fuse on it's own, I will probably have to get it fused next.
... always work with a trusted healthcare provider... there was the time when the trusted healthcare provider didn't want to work with me, by investigating issues I raised repeatedly. Doing my google research (yeah yeah) I got wiser and demanded investigation, giving potential diagnosis and showing disappointment they didn't show interest in helping the patient. THEN they sent me for tests which were found positive and THEN I could get the treatment for my inflamed SI joints.
Hi Lucas, I have had confirmation by X-ray of osteoarthritis in my left sacroiliac joint only which has been causing pain for a long time! I have a couple of questions: 1. Should I concentrate stability exercises on my left side only or will it be ok to work on both sides to the same extent? 2. I have previously done your hip opening course. Was this a bad idea considering it loosens up ligaments?! Thanks!
Hi, i was having a back ache issue with my old coir mattress, so i brought new hybrid latex + memory foam with spring 8" with memory foam pillows as well but the pain got worse after 3 days also my heart beat is too much heavier feeling not good how to go about that shall i go by sleeping positions like you have explained will it work with the new mattress as well or shall i return the. New one. I am a side sleeper but after this mattress i tried sleeping on the back as my husband suggested It's good on this particular mattress.
It sounds like your new mattress might not be providing the support you need. If the pain worsens and you experience discomfort, it may be worth trying different sleeping positions to see if they help. If issues persist, consider returning the mattress and exploring other options that better suit your needs, or consult a healthcare provider for personalized advice. - YOGABODY Team
Are we starting out workout the band or with it? If I'm understanding correctly in order to incorporate both glute max and piriformis, we need the band? Sit to stand has always been part of my therapy, but not the thrust and not with a band so I'm intrigued to try. I could only do 1 1/2 sets but I'm keep working on it.
Start with bodyweight exercises, then add the band to target the glute max and piriformis more effectively. It’s great you’re familiar with sit-to-stand; incorporating the band will enhance your routine. Keep at it! - YOGABODY Team
Hi Lucas. Thanks a lot for this video. I've had this kind of mild SI pain for years, usually it comes on whenever I walk for more than 15 mins or stand for a similar amount of time. If this pain has been present for a long time, is it still possible that the body will heal itself?
