Hi Dennis, thank you for sharing! We’re grateful to have had you in the program and proud of the progress you've made! Glad to hear that the program helped you avoid spine surgery. 🙏
This is spot on. It really confirms my personal experience. I was doing HIIT, Inferno Hot Pilates, Bikram Yoga, running, skating.. and I gradually figured out that anything that causes a sheer stress on the SI Joint (which is pretty much anything where the legs are crossed or in a forward lunge including running) is aggravating it. At first I tried to modify my movements. Eventually, I had to stop them completely. Sitting and Lying down were the only positions that did not hurt. It sucked for someone that thrived on exercise. After the back pain subsided with inactivity, I also developed sciatic nerve pain on one side which had major flare ups at odd times which did not necessarily coincide with exercise and was serious enough for me to take pain killers (which I never do unless its unbearable.) That also has eventually improved, but it's taken time and is still there lying dormant. Now, I swim and only do weights, and very moderate linear exercises where my legs do not cross or split. I am grateful for this video and I'll watch your others. I've already learned the hard way what you are teaching here. I was doing bridge before. And learned with the belt and this makes total sense when you understand the physics behind it. Thanks so much!
Thank you so much for sharing your experience with us! We're glad to hear that our video resonated with you, and that you've found relief through modifying your exercise routine. Keep up the fantastic work! 😊
I get the most relief and resistance from reoccurring pain from walking and hiking. Too much extended sitting or lying in bed without intervening exercise causes the pain to reappear.
I had SI joint pain that was Chronic for 2 months. I learned to put a cold pack on the area with a belt for 30 minutes on ....and 30 off...for as long as I had time for between work and time at home. After a week....I finally was relieved from 60 some days of extreme uncomfortable irritation . I haven't heard of icing it anywhere. Maybe this will help some one.
Can you please explain how you use the ice pack having the belt(explain what type of belt) on and if i get this right , ice pack for 30 minute without the belt. Anything else im missing??
@@lydiadavis7063 Get 2-3 opinions and try everything else first. Don’t buy into all the good reviews of a certain implant co online. I’m not saying who. Yes it was severe and debilitating for many yrs. Two fusions and periformis release. Very stressful. All I can offer. Do lots of your own legwork, listen to these videos incl trying exercises he gives plus tips. Also find a good physical therapist with lots of experience with this issue . Good luck.
I know deep squats are on the avoid list when SI pain is issue, which is me. I've finished CBT program and have significant relief and mostly so many more helpful tools that help me daily and with flare-ups and greater understanding about what's going on in my body and what helps and hurts. I'm still mastering later skills:). I'm wondering how to phase back into deep squats as they usually feel good to me and are useful in daily life for me but I don't want to aggravate and cause unbeknownst micro tears that cause pain later. Continued appreciation for all that CBT team do!!! TIA
Hi Tia, thank you so much for sharing your progress with us! It's fantastic to hear that you've experienced significant relief and are gaining helpful tools from the program for your daily life and flare-ups. It's a journey, and it's wonderful that you're still mastering those skills. Regarding your question about phasing back into deep squats, it's great that you're mindful of not causing any discomfort. Here's a helpful video that covers the next steps after stabilizing the SI joint and provides guidance on easing back into activities, including deep squats: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-m5oOyvDVr9U.htmlfeature=shared. I hope this is helpful! 💙
Hi Nida, thank you for your interest! The Core Balance Training program is entirely online, and we don't have any in-person locations. To learn more, you can check out our masterclass here, where we delve into more detail about the program. Feel free to see if it resonates with you: www.corebalancetraining.com/masterclass. 😊
The absolute best explanations & 3-D pictures. For me, an engineer, I need to now the WHY's of my Butt pain. My GP Dr. & a phy therapist just assumed it was an L-4 pinched nerve & we just did standard, ALL U-tube available, stretches & exercises getting some benefits over 2 months. With rest & following Dr. CORE I am now healing!
finally someone who seems to understand my symptoms. Its been over 2 years, 2 MRI's and vague diagnosis each time by spine doctors. Question I have is I often hear and feel multiple pops and cracks throughout my lumbar area, like bubble wrap. All my pain is at SI area. Do the same soft tissue or ligament principles apply? Thank you!!!!
I've been dealing with crippling SI joint pain on the left side for months. I've had some temporary reilief from a chiropractor only for it to get worse, and your video explained so much. I'm going to try this belt exercise and will report back soon
I said I would report back and just want to thank you for helping me to understand and fix my low back pain. I've been working on glute bridges for 3 weeks and started wearing an SI belt two weeks ago. I'm happy to say that I'm 95% pain free and enjoying life again!
@@ptrucello just repetitive weightlifting and no attention to stretching or mobility. I've since completely cured my back pain by focusing more on training glutes which I never did before. Glute bridges are the way 👍🏻
I have discomfort on my right side of my hip, or upper glutes; it starts to become worse 30 seconds after I walk, creeps in, and goes away approximately 70% after two to three minutes. Sitting or bending causes pain. I started to have this issue after doing heavy deadlifts, heavy squats, heavy leg presses, and heavy leg extensions until failure. I appreciate you sharing these wonderful videos.
Hi Wangpua, 'm really sorry to hear about the discomfort you're going through. I want to share a video Dr. Ryan made about SI joint pain and exercises to avoid while working on stabilizing the SI joint: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VvfwP-XPakk.html. I believe it could be really helpful for you. We also have a wealth of knowledge that we share on our channel about dealing with lower back pain during bending and sitting. Specifically, we have a lesson on sitting in the free 7-day trial of our program that I think could be useful for you. If you're interested, you can learn more about it here: www.corebalancetraining.com/program. I hope this helps!
Thank you so much for your detailed videos !! Explaining this problem in such detail. And also giving solutions and what movements to avoid. I've always had a feeling I should be avoiding certain stretches but wasn't sure. I wish more professionals would understand this problem and advise with the right solutions...
Absolutely the best explanation and advice on SI joint pain I’ve come across! Thank you. After focusing on glute strength and tight hip flexors and learning what triggers the pain - a diary can be useful because the pain is not always immediate- my SI problem has improved a lot. In my case cycling and swimming both seem to aggravate it … just took a while to work that out bc I thought they would help.
Hi there, thank you so much for sharing your experience with us! We're so grateful for your kind words and so happy to hear that Dr. Ryan's explanation and advice on SI joint pain have been helpful to you!
I had SI joint pain, and after it was manoeuvre by professional, I had much more pain . After doing the exercises that you advised , the pain was reduces. Thanks
Thank you for this! I am on week six of the program and loving it and have seen some of my symptoms improve a lot! What you said here makes total sense. Ive been dealing with SIJ pain on and off for over six years and I have gotten so many different opinions about it. Most recently the Chiro put me on the decompression table three times a week for 12 weeks. It was SO painful and now i know why! He said it usually doesn't hurt and that the pain should subside over time. It did, it got less painful but it was still always painful and this video helps me understand why.
Hi Taylor, thank you for sharing! We're so happy to hear that you're experiencing improvements in your symptoms through the program. Glad the video could provide some clarity for your situation! We're grateful to have you in the program and proud of you for the progress you've made! 🙏
Hi Ryan, Thank you so much for the explanation. I have been sitting on one of my feet all the time due to Raynards giving me cold toes. One piece of advice, if I may. The sound effect when a blue banner sweeps by can make a tired person insane. 😅 It sounds like you are blowing into the microphone. I don’t mean to be offensive just encouraging you to make it easier to listen.
Thank you so much. I think you have potentially solved my problem - one month into my sprain. Hopefully if I take this advice - only another 3 months of being careful. So much misinformation going around and shockingly - from a handful of highly qualified health care professionals.
My SI joint first hurt while I was pregnant 20 years ago! And later it hurt in 2018 while I was running (had been running half and full marathons for about a decade) and then it grew worse . Now I’m no longer running but I hurt myself really badly this time. Sometimes I think it never does go away but now this time I am going to try out what you’re recommending.
Great videos thank you....coming back from having been hit on my roadbike after back surgery and honing in on getting everything happy again....belt...huge help!
Is sciatica associated with this condition? I thought I was suffering from piriformis syndrome. Now you have me rethinking my pain. Thank you for sharing this video.
I'm 72 and fell 2 months ago. I have been in pain in the right SI joint. My Doc said I jammed it. I was offered physical therapy, but said no - I can't drive 95 miles there and back. I also have 3 bad heart valves and extremely irregular heart beat. I am trying some mild stretching and it no longer feels like I am being stabbed every time I move.
Aaah, this makes sense. All the YT exercises only made mine worse, they are usually presented as a quick fix too which as explained here is an impossible concept. The body is a machine, if it stops working properly then the cause has to be identified before what is required to fix it can be worked out.
Hi, I'm 24 and hurt my lower back when doing deadlift 4 months ago, after that I got si joint pain for about 2 months, with some hip pain. And now I feel better with my SI joint, but the hip pain gets worse and feels like radiating towards my knee and tibia, what should I do for better health?😢
My Dr wants me to have physical therapy and then surgery to fix the si joint . Im 75. When I was 55 I had a major spinal fusion which was from the L5 to the S1 vertebrae. I had no troubles until this year when the si joint must have gone out of whack or whatever. Now I'm in so much pain I cry every day. I am incapable of doing much at all in the house. My hobbies sit and mock me. I hate waking up. What's the point?
What if the SIJ doesn’t move though and the abduction makes it feel worse? When for example I stand on one leg and lift the other to 90 degrees, the PSIS doesn’t move at all? Also when I lie on my back with straight legs and want to do abduction with the side that hurts, it is excruciating. It almost feels like it’s compressed rather than instabil.
@coreBalance i have chronic sacrollitis,bulge on L4&L5. symptoms lower back pain, pain inside both butts, and both legs pain. Does this sacrollitis mean SI joint issue? Should I be doing this exercise?
Do you recommend leg length discrepancy evaluation? A PT dx'ed my left leg was shorter and recommended a heel cup in my left shoe and it seems to help.
l have pain 24 hours a day for 10 year,s,after injury in my work...i feel my si joint its stock in wrong place and i need mobilization....i know only two exercises for mobility,,,but help for a few hours.When l try to do strengthening exercise my pain gets worse,why this happen?all this years i have go to 30 doctors.....thanks
Hi can I ask will this help me as have S I issue that is making leg weapon affected side. I also have hypamobile hips. Need help as nobody in uk that iv seen seems to be able to help.
Hi JP, thank you for your interest in our program! To learn more about our program, we recommend watching our masterclass presentation at www.corebalancetraining.com/masterclass. This will introduce you to our program, Dr. Ryan's background, and give you a good sense of his teaching style. After the masterclass, you can take our assessment, which leads to our free 7-day trial. The trial covers the first week of our program, allowing you to see if it's a good fit for you. If you have any questions about our program, please don't hesitate to reach out to us at program@corebalancetraining.com. 😊
Hi Rishabh, thank you for your comment! Dr. Ryan put together a great video on the Sacroiliac (SI) joint that I think you'd find really helpful: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VvfwP-XPakk.html. Feel free to explore our channel, where Dr. Ryan shares a wealth of knowledge on the SI joint. 😊
Lying on that side feels the worst! I've been researching and I cannot find any help. Thinking of an injection. I cannot stop weight lifting. That's ridiculous. I'm careful how I do them and have already eliminated ALOT. If I remove any more, I won't be exercising which is not what I want to do. I've done the bridge forever, yes the correct way, and still no help. I'll try the belt and will see what happens.
Marjorie we have a video on SI joint sleeping positions, where we address the issue of pain with side sleeping here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UN9AM-yu5Ac.htmlsi=--Tx9OV5d7M3S-8s
Hi Amber, thank you so much for your comment! It may be best to stick with the Back Anchor Progression at this time, which we teach in the free trial of the program, and gradually increase the height of the position, bit by bit, over time, before attempting the full bridge. Only go up as high as you feel comfortable and then work at your limit. Your goal will be to push your tolerance gradually while staying connected to your core. Hope this helps!
Hi there, thank you for your comment, and I'm so sorry to hear about your SI joint pain. I would like to share that the Core Balance Training program is designed to address and reverse the root causes of SI joint pain. The course focuses on creating stability around the SI joint, and has produced remarkable results for individuals who previously suffered from SI joint pain. Dr. Ryan himself suffered from SI joint pain that was debilitating, and he now lives life pain-free, so there is hope for improvement. Have you had an opportunity to explore our free 7-day trial? We'd love to help! 💙
Does cracking and clunking in the lower back always mean instability? I find it does happen to me but I always felt like something was moving back into place haha it never causes pain or setbacks so I'm wondering if there is a difference? Or just is it always I stability..sometimes it happens when I move in my sleep or kinda twist a little sideways with my body or bent over and outstretch my legs..happens even sometimes if I'm running lotion deeply on my lower back..but it feels good..lol if you could clarify for me it would be greatly appreciated..and when that happens is that a setback? Am I trying to avoid that from happening? Thanks!!!!
Hi Karina, that's a great question! Cracking and clunking in the lower back does not always indicate instability. This may be the release of gases in your joints, much like what would occur when "cracking your knuckles." This is generally considered harmless and very normal in most cases. As this feels good and there is no pain, this may not be a cause for concern. If this is the result of instability, this would not be considered a setback, and you can reduce the occurrence of cracking and clunking in the lower back as you work to restore balance to your body over a period of time. Hope this helps!
Excellent presenter and the content is absolutely on point. After two back surgeries and endless steroid injections for multiple back issues, I find these presentations the most effective education and solution of any other medical procedure I've had.
I tried it for the first time I’ve been in pain for a few days now and like you said it gives instant relief but it’s not a solution. We have to continue doing this on a regular basis and I get that but I want to thank you because these exercises that you post on here make all the difference in peoples lives that feel they have no place else to go after physical therapy and steroid injectionsin the mindset that we don’t want to go in for surgery for whatever reason it may be so this gives comfort and relief and keeps you moving so thank you thank you thank you
3. Quick questions! I have severe SI joint pain right now. Very weak and most in bed. 1. If this helps close the SI joint, is it a bad idea to do the opposite exercise (pressing in on a ball between the knees)? 2. If the SI Joint is inflamed and this exercise presses on it, should I expect this to cause pain? 3. I can't do bridge yet (too weak and unstable). Is there any benefit to doing this exercise without the bridge ie just knees up while lying?
I initially was told by a few PT colleagues, at different times, that my right hip was tilted and rotated, but recent radiographs revealed B hip tilt and rotation and instability. (I fell down 5 slippery wet steps in ‘98) and have otherwise been in pretty good shape, however all along unwittingly reinforcing mm imbalances. Recently I tried SI belt which seemed to help a bit, but I needed THR AND 2 low back surgeries, 2 weeks apart. Now trying to adhere to post op precautions while attempting to treat neuropathies and SI instability and symptomatology. This was very helpful and I was guided here via another one of your videos. Thank you 🙏🏼 ❤😊
Thank you so much for this information. I’m practicing my bridge pose & it definitely relieves my pain. Nothing else has really worked for me. Thank you! I’m going to take your Master class!
Quick question - I’m going to give this modified glute bridge with belt a try. Prior to bridging upward I rotate my hips to keep my back as flat as possible. I bridge up then extend the legs outward with belt on just above my knees. I can hold for 20-30 secs b4 tiring out. My pain is bilateral in both SI joints. How many sets should I do ? I don’t wanna over due it and the next morning it’s hurting me too much. I’ve tried to do these without belt years ago and it’s always hurt my SI the next day. I do realize I’m working the area etc. How many sets should I do ? Let me know. Thx
I’ve been dealing with left si joint pain on and off for a few years. I’m curious if fracturing your ilium could be a contributor to this? I’m in my early 20s and fractured mine right one in hs about 7-8 years ago playing soccer. Didn’t require any surgery though just pt for 3 months.
I had moderate SI joint pain in my right side. This was in combination with facet joint pain that had come on as my spine was getting weak. Stupid of me to let my sound get weak as I had 4 years of surgeries and PT to overcome lots of debilitating pain several years ago. This time around the pain had been hard to fix and I was spending more time in bed each day (bad idea obviously but I couldn't find an alternative). So for my SI joint I thought I would try a chiropractor. He was a very good physio last time I had back pain so I thought I would try it out. Terrible mistake. Especially given my extra weak spine after a couple of weeks with a lot of time in bed. While adjusting my right side it looks like he has sprained my LEFT SI joint. It was agony the day after and I can't even walk now due to the pain. I have to use crutches. It's been 2 weeks of bed rest now and everything is falling to bits. I am trying to be out of bed as much as possible bug just standing is tiring and a painful right now. I have signed up for the course even though the questionnaire said it might not be suitable yet. Any tips for getting back from a very low level to some simple activity? Bridging is out of the question right now!
У меня такая-же ситуация. Остеопат искривил мои Сакроилиико,. Он вы дёрнул с большой силои обе стороны и они вышли из нормальное положение. Я мучусъ ужасными болями уже 10 месяцев, больно и трудно ходить. Спасаюсь поясом но знаю что НАДА с начяла поставить на место все кости Сакроилиико а потом носить 3 недели пояс чтобы связки поправлялись на свои места. А так как в етои стране где я живу нету специалистов по Сакроилиико я в безвыходнои ситуации. Хожу с искривленым Сакроилиико. Жизнь моя превратилась в адски кошмар с ежидневными мучительными болями благодаря тому Остеопат которыи меня искалечил своими погаными руками. Да накажет его Бог за все моими страданиями. Хотя ето мне уже и не поможет. Я благадарю етому физиотерапевта из видео что он так много важное информацию даёт нам страдающим етим недугом о котором даже врачи не все знают. Я лично была на консультации процедур у 3 Остеопат в, которые говорили что смогут мне помочь и к сожалению я только свои денги потратила и больше мне навряд ли так как они танули мои связки изо всех сил во все стороны. Потом была на консультации у 3 орторедов которые дали мне таблетки обезбаливащие и на етом все закончилось. Даже не дали проити компьютерную томографию посмотреть что происходит со связками есть ли разрыв. Похоже что они сами бояться узнать правду что не повредил тот Остеопат своими руками. Из етих видео многое узнала что можно и что нельзя делать. Я тоже пробовала растягивать мышцы, но получилось что я растягивала свои связки, так как мышцы очень слабые и ешще больше боли добавилось. Спасибо автору видео. Даи Бог ему здоровья.
I'm BEYOND thankful for your existence!! I "hurt" my SI joints about a month ago (improper bend or twist, not entirely sure what I did), and I've been doing all the wrong stretches... I attempted doing the Bridge exercise, but at first it hurt too much to even lift my butt off the floor. So I waited for it to start feeling a bit better, and now I can do the bridge and it's helping me immensely!! I'm 53, and was so down thinking I'm done for with this back pain. Thank you thank you for your advice and your videos. 🙏🏼
This is the first description, that of essentially spraining the pelvis, that matches my symptoms... having sprained other parts of my body in the past I now recognize the sensation. Thanks for that.
Wow, you've earned my subscription, and a big THANK YOU! I used to suffer from lower back pain, so I bought an inversion table. After using it for about a month, I experienced sharp pain immediately upon rolling back from inversion. Later, I developed even worse lower back pain, which I didn't realize was SI joint pain at the time. Despite continuing to use the inversion table, it didn't relieve my pain. After researching the area of pain, I suspected it was SI joint pain. I tried several exercises, including ones from your video, even with resistance bands, but the pain persisted. However, after watching your video and doing the exercises with a belt for 2-3 sets, I felt significant pain relief. I plan to continue these exercises with the belt in the coming days. Thank you so much.
My SI joint pain starts with a sharp constant pain in my right SI joint that also mimics sciatica as it shoots down my right leg , acute pain in my lcl (or at least I think it’s the lcl) and my right ankle, on the outer side of it. Nothing I’ve tried works and I’m on a lot of painkillers because of it. Any recommendations? Thank you for the video
Amen, you sound like me. To think I’ve been going to my chiropractor to have him stretch out my lower back. I actually left my chiropractor one day in so much pain that I thought I’m never gonna be the same again, this is it, I’m done for.
Do you offer in classes for both hypertonic pelvic floor dysfunction as well as SI joint pain. Severe. 24/7. I used to dance and clearly overstretched. Now, I’m screwed. Scoliosis as well. 😢😢😢 Drs offer Gabapentin and steroids, which I refuse. I can’t find pt who work on both.
I have had cronic dull ppain in si that come n goes for 18 yrs that started after being in labor. Went and got adjusted twice and im in way more pain all day now but chiro says thats normal part of the process as my body is getting used to being "aligned properly" want me to continue 3x a week for 3 weeks.... is this a bad idea? Thanks!! I really love being active lifestyle and this is so depressing
Hello, I’ve been watching a number of videos but need to learn to do the SI Joint exercises correctly. There is reference to Phase 1 and Phase 2, a four day free programme and a 7 day free trial but I can’t seem to find any of these. Is it possible to send me links or the precise website addresses that will take me to them. I haven’t done anything today except stand and sit watching videos! Not good, so I’ll take myself off for a walk. My SI joint was injured hopping, which I had read is good for bone density, I have osteoporosis in the lumber spine (early diagnosis, I am 61). I read you should do 50 impacts and stupidly hopped 50 times on 2 consecutive days and have had SI joint pain since. Although it can resolve for. a few weeks I’m learning what make it flare up and trying to incorporate avoiding those things into daily life and my weight training routine at the gym. It’s all quite overwhelming. I would be so grateful for your help! Thank you so much. Caroline
In your experience, _other than exercise_ (and rest) is there anything else that helps? I've had SI joint pain for 5 years. The #1 (and actually only) relief I ever get is to rest. REST heals. Exercise makes things worse each time, guaranteed.
It's a long story but my left and right SI joints are both unlockable and fine. It's not the joint. It's the ligaments. I have SI ligamentopathy and I have several points of tendinopathy in my hips, glutes, groin, thigh, even my L4-L5 bulge is affected by the joint. I know. I know. Tight hip flexors. Weak glutes. But it's not that simple for me. Here's the kicker. All of this causes psoas dysfunction and illac issues for me. My TFL is super tight and painful. There is deep adhesion pressing on a nerve that causes sciatica. It's not from my back or piriformis but the TFL. I cant work on my glutes bc it's going to make my already painful Hip flexors tighter and then my hips,,glutes, and groin will get trigger points and my piriformis will spasm. It's a catch 22. So the thing I need which is external rotation, abduction, is my kryptonite. I need to give my hip flexors a break while targeting my glutes and giving my SI joint a break. Remember. Ligamentopathy, tendinopathy, and L4-L5 minimal bulge to worry about. Very challenging. So while I can do a bridge, I cant do it with a belt. No abbduction. It's going to tighten my hip flexors which already have tendinopathy and ultimately stretch my SI ligaments and spasm my weak and long piriformis on my bad side. This exercise you're depicting is like super advanced from where I'm at. I couldnt resist a pinky finger with external rotation on my bad side. Literally. A doctor tried that on me. It's that bad.
I started doing the bridge exercise with strap only 4 days ago and i already have a reduction in pain and some ease in daily activities. I did do some ice massage on both SI joints the first 3 days. I also followed your advice on walking daily and using the SI belt. I now feel some hope that i can recover using your methods. Thank you 😊
Just finding your videos, and loving them! I haven’t gotten through them all, so this may be answered in another video, but how much does the glute med play into the SI joint, and how beneficial is it to train/strengthen?
I had a posterior rotation after a fall. My left ilium was rolled back and jammed against my sacrum. No workout in the world was going to move it back. I found a hands on physio who specialises in female pelvic conditions. After 7 months of dealing with highly qualified specialists including hip surgeons, spine surgeons and an osteopath (all of whom denied the existence of sacriolic joint dysfunction) she diagnosed and fixed it in 20 minutes by land marking pelvis points and man handling the joint back round. It was so stuck she had to use a small pneumatic rubber hammer tool to shift it. Conclusion: experts don't know everything. They want you to believe they do and can be condescending, arrogant and out right rude. Don't be bullied. Seek out the right people. In the UK there's a physio named Jane Mayes who works at Scorpio Clinics, Virginia Water, Surrey. And prices are average.
