Sacroiliac or SI joint pain is debilitating. It can present as low back pain, hip pain, and sciatica. These simple home exercises can help to stabilize the sacroiliac joint and in many cases provide lasting SI joint pain relief.
Especially in cases of SI joint instability, where the SI joint ligaments are overstretched, it is critically important that the muscles that stabilize the sacroiliac joints are strong. Physical therapy and home exercises for the SI joint have been shown to provide lasting pain relief in cases of low back pain, sacroiliac joint pain, hip pain and pelvic pain. These could be exercises that you have learned from a physical therapist or in physiotherapy.
In this video we cover the four best SI (sacroiliac) joint exercises that I use with patients in my sports chiropractic clinic. The sections of this video are as follows:
0:00 – Introduction to SI joint pain issues
00:49 – Overview of Anatomy of Supporting SI Joint Muscles
03:32 – Exercise #1: Side-Lying Straight Leg Raise
06:02 – Exercise #2: Clamshells with a Band
07:16 – Exercise #3: Hip Adduction & Abduction Isometric Strengthening
09:17 – Exercise #4: “Bird Dog” Core Stabilization Exercise
11:29 – Concluding principles and additional exercise recommendations
Links for products noted in this video (affiliate link):
* Theraband Resistance Band Loop Set:
https://amzn.to/3txFUk3
In this video, Dr. Brant Pedersen (sports chiropractor), goes over four simple exercises that you can do at home with minimal equipment. These SI joint pain exercises target the gluteus medius muscle, other hip abductor and adductor muscles, and the core muscles which help to stabilize the sacroiliac (SI) joint.
SI joint pain exercise #1 is a side-lying gluteus medius strengthening exercises that requires no equipment and is easy to perform anywhere. We go over the critical elements to performing this home exercise properly.
The second sacroiliac joint pain relief exercise is called “clamshell with band” and works the gluteus medius in concentric and eccentric muscle contraction to help train in SI joint muscle strength, as well as muscle control. It uses a Theraband resistance band loop which can be substituted out for common items around the home.
SI joint pain relief exercise #3 is the easiest SI joint pain exercise to perform and is a good place to start if the other SI joint exercises are too advanced. This exercise is an isometric exercise for the SI joint stabilizing muscles of the hip.
Lastly, the fourth SI joint exercise focuses on the core stabilizing muscles that add stability to the sacroiliac joint by attachment to the iliac crest. This exercise is called the “Bird Dog” exercise and it is fantastic for developing core muscle stability, learning how to isolate movement of the hips from the lower back, and improving balance.
I hope this video helps you to find the relief from your SI joint pain you deserve.
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About Dr. Brant Pedersen, DC, CCSP:
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
Connect with Dr. Brant Pedersen, DC, CCSP
Web: https://www.positivemotionhealth.com/
Facebook: https://www.facebook.com/PositiveMotionHealth
Instagram: https://www.instagram.com/positivemotion/
LinkedIn: https://www.linkedin.com/in/drbrantpedersen/
Disclaimer: The information in this content (the video, description, links, and comments) is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. Positive Motion Chiropractic, and it’s affiliates, expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department.
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