Thank you so much for your content. I am a professional dancer, and yoga has been my primary training practice for a few years. Gradually started experiencing pain in my glute, before having a wicked flare up in September last year. My SI joint was shockingly never mentioned as a key culprit by any of my care team...I am so grateful for the existence, and quality, of this content. It's a long road still, but understanding more about this injury makes such a difference. Thank you
I already had problems with my SI joint, but I think going to a chiropractor made it worse. It didn't used to pop before, and that started from chiropractor appointments. It was to the point where it would pop just when I would turn over in bed. When I brought this up with my chiro, she said it was normal, and continued to do the exact same treatment on me as before... The only reason I had paused going was because I couldn't access her in the next town over during the winter (I live out in the country). I only just had the insight that a belt might help because today I wore my fanny pack lower, around my hips instead of on top of them, and felt IMMEDIATE relief. Came home and immediately started googling, trying to understand why it was helping, and if there was any exercise I could do in coordination with it, and came across your video! FYI one other exercise where I have felt relief while doing it was (good form!) planks.
Thanks for this mate, I've had chronic pain in my right side SI joint on and off for 10 years now. Had it diagnosed years ago with a steroid injection into the SI joint. Currently wearing a SI joint belt most of the time and working on bridge exercises
You are amazing in the way you explain thing and have help me more in every way than anyone I have every listen to. Thank you for that. i need help so badly. I have been dealing with this pain for over 2 years and over 25 injections.
Thank you so much for this video, the problematic with the joints is so well explained, I did not hear this before. Since my accident, nobody told me where is the origin of my pain and low mobility, bad posture. Now since a few weeks, I do myself some exercises. I did not get any explanation from the physiotherapist before but the pain is exactly there in the joints, which are now after a few years very stiff and painful, leading to an overall bad body posture😅. I still hope to improve.
This is so helpful! I injured my sacral area in 2020 in a dance class and wasn’t able to walk for three days. It was the first time going to the chiropractor and have gone here and there over the years for adjustments but the imbalance in my pelvic region has also caused a misalignment in my left knee. Sadly I haven’t been able to run or dance the same way. I didn’t know that all the yoga stretches and pilates unilateral exercises were causing more distress in my sacrum! Wow! I just ordered an SI band per your recommendation, my chiropractor never mentioned this before! I am going to start wearing it and eliminating the exercises you mentioned. Is there a safe workout class that would be useful during the recovery process and how do you know once it is safe to start incorporating the unilateral movement again? Would hikes be ok with SI band be safe? Thank you! I wish I came across this information years ago!
Thank you for all of this insight. Glute bridges fixed my SI joint pain for a few days but I did them for an hour or two then fell asleep on the floor so my neck has been tingling but it's getting better. Just a warning to others to be consistent and not rush it, and don't do it if you're sleepy. Funny you mention The Pidgeon pose because that in combination with a chiropractic adjustment caused all my problems to come back full force after 2 years of progress, but I'm glad I found your videos now because it's restoring my hope and making so much sense. Everything lines up with what I've experienced. Glute strength is 100% the answer. How do you feel about a reverse hyper machine? I ordered one when everything flared back up but haven't used it yet.
Hi there, thank you for sharing your experience with us! We're so happy to hear that the videos are providing you with hope and clarity. Yes, the bridge is a very powerful exercise for SI joint pain! It's great to hear that it provided relief for you, but it's important to approach it with moderation. As you mentioned, consistency and patience are important here, and it's important not to overdo it, especially if you're feeling fatigued or sleepy. Remember to listen to your body and adjust the intensity as needed. Keep up the good work! I am happy to help answer your question! Dr. Ryan often cautions against using external workout machines, like the reverse hyperextension machine, as a solution for SI joint pain, as they are short-term, and the root cause of the issue will persist. They can also exacerbate the issue, as the hyperextension machine involves extending the lower back, which can put stress on the SI joint and may lead to increased pressure on the SI joint and surrounding structures, potentially aggravating an existing SI joint instability. Additionally, if there is asymmetrical loading or muscle imbalances during the reverse hyperextension exercise, it can place uneven stress on the SI joint. This can exacerbate existing SI joint instability and contribute to further dysfunction. He instead suggests learning to move in a healthy, core-centered way and focusing on stabilizing the SI joint, which is what we teach in our program. This approach not only reduces wear and tear on the spine and SI joints but also helps manage symptoms such as pain and inflammation associated with an SI joint flare-up, preventing further damage to the joints and spine. If you're interested, we recently had a livestream discussing setbacks and how to navigate them, which you may find helpful: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-JoGSFwS7-q4.html. I hope you find this information helpful and wish you all the best on your journey to recovery!
Hi , Like eveyone here, I am glad to find you and this video. I am in a beautiful resort hotel since 7 days and one day before I happened to get into a small boat in wavy sea that caused me a lot of stress and bumpy ride.My back was already not feeling great and that was it. It is the 7th day, I thought it was my small herniated disc but after pain and muscle relief injections and constructive rests( feet in the floor) , I have realized, the more I release, the worse it got. Your video makes sense.I have questions: 1. Is swimming a bad idea? 2. I did ice and heat. Not feeling better. 3. Bridges feel not enough. My glutes are already strong, in fact too tight. Shall I continue with pain and muscle relief injections? Thank you so much, I am recommending you everyone I know.
Hello Dr. Ryan, greetings from Tuscany (Italy) 😉Just joined your core balance training program. I have had terrible pain since last 3 years on my right SI joint, glute and right multifidus muscle and most of physiotherapists suggested me the wrong exercises (extranal hip rotation, deep squat strecth, etc...). Just tried the first two lessons ("breathing" and "push away") and I have to say that I really feel much more relaxed with less pain in general. I'll definetely continue your program. Just to know, in case I'll need to ask you some specific question, is there any possibility to write you directly? Thanks in advance
Hi dr Ryan, and Thanks for you videos on si problems. I would like to ask you two thing about it, if i may: Which is the limit not to exced while doing brigde exercise (pain,muscles spasm)? Cause i spasm immediatly And secondly, as my disfunction is severe and i cannot execute bridges properly, even push on my heel cause me pain and spasm, How can i progress into this exercise and strenght my glutes Thank you again!!
Thank you for this video. Before exercising shouldn’t the si joints be shotgunned or put in alignment before bridging? I would think that exercising while out of alignment would just exercise muscles while misaligned.
I play tennis which I believe gave me si joint pain on my right side should I stop playing until I get it sorted I’ve started wearing an SI BELT while playing I find bridges using a large yoga ball very effective
I've been doing these for the last few years I'm not certain but I'm self-diagnosing myself with this. I've seen a lot of doctors and they are just guessing of course I have a few herniations in Lombard and cervical but I can't just keep paying money for steroid injections randomly, they don't work and I'm on pain medicine and I'm sick of this I can't work out what do you suggest we do for exercise if we do have this, if this is the case? How do we work lower body if we can't do squats I can't do squats because of burning pain on the sides and the front I'm not sure what that is it's just ligaments that are mad?? Ty dr for the video ❤
CBT graduate here! I've heard Dr. Peebles say to hold off on performing squats when dealing with SI joint pain. Does this also apply to Romanian deadlifts?
I had this problem sine 7 years and i love bodypump class with light weight but i cant do lunges so hard for me espically on the left side while on right side i can do it
Hello Dr. Ryan, thank you for this great video! I have SJ joint pain. Step 1 Understand ….. I would really love to understand why my SI joints hurt after walking up not so much down (wearing a SI belt) wether walking on flat ground doesn’t cause me pain. Thank you Monika
Hi Monika, thank you so much for your comment! I'd be happy to help you understand this better! Walking uphill generally puts more strain on your muscles and joints, including the SI joints, because you're using more effort to climb. This extra strain can make any existing issues or instability in the SI joints feel worse. Wearing an SI belt while walking uphill might cause the belt to compress the SI joints more tightly, which could make any inflammation or irritation there worse, causing more pain. On the other hand, walking downhill usually requires less effort and is gentler on the joints, so it might not bother your SI joints as much. And walking on flat ground is generally easier on the SI joints because it provides a more stable and balanced environment for the SI joints compared to going up or down. I hope this helps!
What happens with the stable phase if you naturally have a tilted pelvis at birth? (Thank you for sharing your knowledge. I blew out my SI joint by all of the "wrong exercises" I can't move a centermeter without excruciating pain)
Hi Karina, thank you for your question! Yes, a CT scan can detect SI joint instability by revealing abnormalities in joint alignment or changes in the joint space. However, Dr. Ryan is not a fan of imaging because it can impact mental health in some cases, making people think they're somehow "broken". SI joint instability can be addressed by strengthening the area around the joint, without needing imaging, and we do cover this in our program. I hope this helps!
@@CoreBalance thank you for your reply..I ask as I just had a CT scan and my so joints were totally fine..that being said a muscle imbalance is still a potential for the back pain? Compressed nerve?
Great video, good point about reintroducing. My main solution to SI is to learn how to conquer obesity, as I have three years running, four from the day I started. I don't want to endorse pharmaceutical solutions, but about fifteen years ago I was suffering the worst SI pain in my life. Away from home, a pharmacist said she didn't want to diagnose my problem and said I should go to a doctor, But stated the ligaments and muscles around the joint might be inflamed and perhaps I might take the maximum dose of ibuprofen for one week solid, then stop completely as the stuff is hard on the liver. In about four days the pain went away and I have rarely suffered SI since. I think the tendons were injured for many years and finally had a chance to heal. I do many exercises to develop hip, back and abdomen stability but you've convinced me to do more bridges.
Glad to hear that, Karina! These are some great questions. Yes, a muscle imbalance can absolutely contribute to back pain. When certain muscles are stronger or tighter than others, it can lead to poor posture, altered movement patterns, and increased strain on the spine and surrounding structures. Over time, this imbalance can result in chronic back pain. Additionally, a compressed nerve can also cause back pain. Nerves in the spine can become compressed or pinched due to many factors such as herniated discs, spinal stenosis, or degenerative changes in the spine. When a nerve is compressed, it can cause pain, numbness, tingling, or weakness in the affected area of the back or even radiate pain down the leg, a condition known as sciatica. Our philosophy in the program is that looking at the body as a whole and addressing the common muscle imbalances in the body can help reduce nerve compression through several mechanisms. Muscle imbalances often contribute to poor posture, which can compress nerves and lead to discomfort or pain. By correcting muscle imbalances and promoting better alignment of the spine and joints, there is less pressure on nerves, allowing for improved nerve function and reduced irritation. If you're interested, we offer a free 7-day trial which you can learn more about here: www.corebalancetraining.com/program.
Hi Shannon, thank you for your comment! While Dr. Ryan does not recommend a specific chair cushion, he does believe in incorporating variety into your sitting habits which can help with lower back and joint discomfort. This could include getting up from your chair, taking breaks, changing the way you're sitting, and more. He addressed a question similar to yours in a recent livestream, and I'd like to share it with you: ru-vid.comUO0E7p8CEkc?feature=shared&t=3213. I hope you find it helpful!
Hi there, thank you for your question! Yes, Dr. Ryan recommends the Saunders SI belt, and you can find it here on our Amazon storefront: www.amazon.com/shop/corebalancetraining?tag=onamzryanpeeb-20. I hope this helps!
Hi Berna, thank you for your comment! To make it easier for you, you can add Turkish subtitles by clicking on the gear icon located in the lower right corner of the video. Then select 'Subtitles,' followed by 'Auto-translate,' and finally choose 'Turkish.' I hope this makes it more accessible for you! Merhaba Berna, yorumun için teşekkür ederim! Senin için işleri kolaylaştırmak için, Türkçe altyazıları ekleyebilirsin. Bunun için video oynatıcının sağ alt köşesindeki dişli simgesine tıkla. Sonra 'Altyazılar'ı seç, ardından 'Otomatik çeviri'yi seç, ve son olarak 'Türkçe'yi seç. Umarım bu senin için daha erişilebilir olur! 😊
