Do you have low back pain, below the waistline, on the backside of your pelvis? If so, you might be suffering from sacroiliac joint pain. SI joint pain accounts for an estimated 20% of “lower back pain,” and the SI joint is very different than your lumbar in terms of function and dysfunction – and treatment protocol is also very different.
VIDEO CONTENTS
00:00 Sacroiliac Joint Pain
00:39 Lumbar Pain vs. SI Joint Pain
01:13 Anatomy of the SI Joint
03:10 Common Causes of SI Joint Injury
05:07 Joint Laxity
06:39 Glute Max and Piriformis
08:00 Sit / Stand / Thrust
10:10 Clamshells
11:02 Banded Squat Walks
DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your sacrum is the bony plate on the back of your pelvis. It’s comprised of five fused vertebrae and the SI Joint is where your sacrum, that bony plate meets the elephant ears of your ilium. The key thing to remember about this joint is that it’s mostly rigid.
It has maybe 3-5 degrees of rotation or movement, so I like to think about it like a closed door.
Injury to the joint can result in inflamed and damaged ligaments, muscles, or bony structures. In the majority of cases, the biggest problem is instability, not stiffness, so healing often revolves around careful stabilization of this region.
COMMON PROBLEMS
1) Pregnancy, relaxin hormone plus pelvic stress
2) Unilateral trauma
3) Lateral rotation + flexion in the hip with force
WHEN MIGHT YOU FEEL PAIN?
*Walking up or down stairs
*Sitting with your leg up (one or both sides)
*Cradle the Baby Pose
*Warrior Poses
BEST PRACTICES
I’m going to assume that you’re in pain right now, so all my recommendations will be deliberately VERY conservative and gentle.
TIPS DURING HEALING
*Minimize shear forces
*No yoga lunges
*No aggressive cycling
*No hardcore running
3 POSES WE’LL LEARN
1) Sit, Stand, Thrust
2) Clam Shells
3) Banded Squat Walk
WANT MORE?
* Check out this article: https://www.yogabody.com/ease-sacroiliac-joint-pain/
* 21-Day Happy Back Challenge https://www.yogabody.com/happy-back
* My podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/
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#SacroiliacJoint #SIJointPain #BackPain
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