PDF pose chart here: https://www.yogabody.com/sacroiliac-joint-pain-youtube/
Did you miss Part 1? https://www.youtube.com/watch?v=cdqRK0D2NQw
Do you have pain low down in your back, below your belt line? If so, you might have a sacroiliac joint injury and this video will hopefully help you fix it.
SI joint problems account for an estimated 20% of lower back pain. In most cases, the biggest problem is instability, not stiffness. So, unlike back pain caused by lumbar spine issues, which can be treated with stretching, this is not the way to fix SI joint pain. Instead, you need to carefully stabilize and reinforce this area by strengthening the surrounding muscles.
In this video, we’ll walk you through some corrective exercises that focus on loading the muscles in your posterior chain, specifically your glute max and piriformis, which can get strong, very quickly, and make up for some of the laxity in your SI joint. Let’s get started!
VIDEO CONTENTS
00:00 Sacroiliac Joint Pain
00:57 Safety Disclaimer
01:11 Anatomy of the SI Joint
02:57 Common Causes of Injury
03:53 Corrective Exercises
03:58 Airplane Hinge
07:00 Half Airplane Hinge
12:04 Seated Clamshell
15:15 Banded Bridge Thrust
DISCLAIMER – this video is for educational purposes only. If you have a major back or pelvic problem, please err on the side of caution, and speak to a medical professional before attempting any self-care routine.
ANATOMY
Your SI joint is mostly rigid and connects your sacrum – the bony plate at the back of your pelvis – with your ilium – the upper portion of your pelvis and hip bones.
Unlike your spine, which can flex, extend, and rotate, your SI joint has very little movement, maybe 3-5 degrees of rotation at most. It’s useful to think of it like a closed door. When it moves more than it naturally should, this can create problems, including inflammation and damage to the ligaments, muscles and bony structures that surround it.
COMMON PROBLEMS
1) Trauma
2) Childbirth
3) Nerve inflammation
4) Consequences of lumbar spine fusion
WHEN MIGHT YOU FEEL PAIN?
* When sitting with your leg up
* When climbing stairs
* During warrior pose
BEST PRACTICES
Unilateral movements can sometimes trigger SI joint pain, so if you feel any pain during any of these poses back off or skip the pose altogether. While healing, your pain should either stay the same or reduce, never worsen. If you have radiating pain down your leg, as the pain starts to radiate less and localize more—usually up closer to the lower back—that is a sign of progress.
EXERCISES WE’LL LEARN
1) Airplane Hinge
2) Half Airplane Hinge
3) Seated Clamshell
4) Banded Bridge Thrust
WANT MORE?
* 21-Day Happy Back Challenge (on-demand): https://www.yogabody.com/happy-back/
* Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
* Lucas’ podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/
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#SIJointPain #BackPain #SacroiliacJointPain
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