The smart Trick of Exercises That Nobody is Discussing



Sacroiliac joint pain is that weird kind of pain that doesn't quite feel like your back doesn't quite feel like your hip, but somewhere in between. And it can be very annoying and also very painful. So keep watching this video today, if this sounds like something that you are experiencing, and you want to know how to solve it, and how to keep it from happening over and over again. So the sacroiliac joint is that joint between your pelvis and your sacrum, that bottom part of your spine. So this joint right here, it's very mobile, because it's held together by ligaments, and especially in females, they can experience this SI joint pain or feeling like your SI joint is out. That is not quite aligned. And maybe you hear a popping a clicking, and you've had some sharp pain before. For some people it can feel achy, it can hurt with sitting with standing with walking and is uncomfortable, especially on one side versus the other. Now, females commonly have SI joint pain because our hips are different structure a little bit wider. And also, if you've ever had children, you go through hormonal changes. And that can also add to some laxity in the ligaments and those ligaments really hold that joint together and provide that support there. So if you've had some changes in your pelvis from having a baby can be very common to have an unstable sacroiliac joint. And for women who have not had children, this also is a common thing. Due to poor posture due to lack of strengthening a lot of different reasons of why this can happen. So your sacroiliac joint, it can just be like this nagging pain on one side of your lower back to your hip. And I think it's important to note that it can start with feeling like you have some issues with your lower back and maybe your lower back muscles are stiff and tight. And they can kind of pull up on your hip on one side and create some imbalances, especially people that may have a diagnosis of scoliosis that can create some imbalances in the hips and put more stress on one side of your sacroiliac joint. This is important to note because it does affect all of your movements. And many times people think they have a hip issue or they have a back issue. But it's actually because that joint is not aligned properly or just feels like it's more unstable. And those muscles structures around your hips through your pelvis, like your glutes, your pelvic floor muscles, and any of the muscles that support your pelvis around here externally, they really have to have strength because you have a lot of ligaments that hold that joint together. So when you don't have the muscle support, you're not going to get that shock absorption and that extra support around your pelvis, which is a very movable joint, I just want to go through a few things of why SI joint might happen. So I did talk about pregnancy and body changes, especially in females. But if you are someone that crosses your legs all the time, that is going to create an imbalance in that joint. So just kind of check your posture when you're sitting, are you sitting with your sits bones evenly aligned and this happens in the car. Many times people will kind of shift to one side when they're driving or when they're sitting at their desk. So making sure that you have an equal amount of pressure between both those sits bones when you are sitting, that will create less stress in this area here. If you're someone that does a lot of the lunging exercise, or a lot of stair climbing, that also too creates a lot of shifting in the pelvis. And when people have some pain or discomfort there, we usually eliminate those x types of exercises or movements first and look at posture, look at what your habits are and what your job duties may entail and things that you're doing around the house that might be aggravating it because many times it's just changing and switching some little things throughout your lifestyle that can really help that pain go away. So when you have pain there, sometimes people will feel all of a sudden like a sharp pain in that area. Maybe they reach for something or they turned over in bed or moved a certain way. And it was already a little unstable but something jarring really affected that joint and they got a sharp shooting pain there. That can be one type of symptoms that you might hear or if you ever had a traumatic injury where you fell in your bottom, maybe was skiing snowboarding and you fell really forcefully or you had a car accident. That times two it can shift your pelvis in that position and all So have some uncomfortable, achy feeling long term or just hurt when you walk and take a step. Or when you go from like sitting to standing or lying down to sitting, that those transition movements can be really painful to, I would say the majority of the people that I see with SI joint issues, it's more of an instability. So over time, you've had these habits of crossing your legs, bad posture, or maybe you've had children's in the past. And it's created some laxity there and lack of really stability around the ligaments and the muscles around your hips. So it can happen more often on one side versus the other. It's pretty rare that I see people that have SI joint pain on both sides. But that can happen. Usually, you're favoring one side over the other, you have more instability on one side over the other. Now, one of the common myths is that people say their SI joint is out and they need to get adjusted or get it back in place. Now, there's a little bit of truth to that, but not always. And that joint yes is mobile, and it has to be aligned properly. But many times we just use the muscles and work on stretching, strengthening and coordinating those muscles to all work together to really keep things in place and working properly. So there's a couple of different approaches to how you can help heal this SI joint pain and keep it from happening over and over again, the number one thing that you can do is look at your posture and your habits, crossing your legs too much standing in one place. And you're always shifting your leg onto one foot, putting all your weight on that side, carrying a baby or a child always on one side or a heavy purse. Doing things are not balanced between both of your hips. That would be I would say one of the biggest culprits to why people continue to get this over and over again is some of their habits and not balancing it out with a good strengthening and core stability hip stability type of strengthening program that is going to keep that pain away for good. Then the other thing that can help resolve it is really sticking to a program that is focusing on core strengthening and hip strengthening. We use Pilates because that is one of the best way is to really work on those muscles and encourage that inner core support your posture, and how you're holding your pelvis and your back when you are sitting and standing. So Pilates is a great way to be able to encourage those muscles to really strengthen and support your SI joint. For other people, there's three great exercises that I love to do that can kind of balance out the pelvis. The first one is going to be working on your inner thigh muscles and working on the strength there. So I'm going to demonstrate if you are going to work on your inner thigh muscles, it's great to put a ball or a pillow between your knees. And you're going to do a little squeeze. So you're bringing those inner thighs toward each other. And you're going to lift into a bridge at the same time lifting your bottom up. So if you squeeze use those inner thighs and then use the glutes and pull the abdominals in, you're going to work that whole area all together to really kind of solidify a solidify and stabilize that area together I like to use a little ball or a pillow. So that's the first exercise that I like to give people. So in the next one, you can use a little mini band or a piece of tubing, but I would put that around my legs. And it's important when you do sacroiliac joint support exercises that you always do the both sides at the same time, not single leg stuff because the joint is going to shift and move. So here I push my knees out against there. So I'm working those muscles, your gluteus medius muscles and muscle on the outside that support and then from there, you can choose to just go in and out and work those outer muscles or you can do a bridge just like I did the last exercise where you lift up and you're going to work more those muscles groups all together. And you're exhaling breathing out as you're lifting up. So those two are going to balance out the sacroiliac joint and also when you're on your back you're in the more protected and stable position to rather than doing it standing up. Then I like to address the muscles in front and back that connect to the pelvis. So doing something where you're stretching the hip flexors. Okay, so I'm going to show you a hip flexor stretch because it's going to stretch that area here in the front. So if you take one leg behind you, and then you tuck your bottom underneath you, you will feel a pull in the front of the thigh up to the hip there. You can hold that for 30 seconds to a minute repeated on each side, baby, you can do it at the edge of a bed or an end account somewhere where you can have that leg behind you. Then you can also work on your hamstrings that connects to your pelvis here. So the other stretch that I would do is you can use a strap around your leg and then you would pull it up for a good hamstring stretch. And that connects to your pelvis into your hip bone there. And that way you're working on the mobility in the front and back of your pelvis too. So sacroiliac joint pain is no joke. Sometimes it can be very painful. But if you try those exercises and you are feeling more discomfort with them, you definitely want this site to go talk to see a physical therapist in person, someone that can give you the right things for your body, but I find it for balancing out the front to back and you're working the inner and outer thighs and the glutes and the core all at the same time that's really going to protect and stabilize that area too. So I hope you found this video helpful if you're having any SI joint pain as we call it or sacroiliac joint pain. If you want to learn more than I would invite you to please hit subscribe as we have lots more videos about women's health topics injuries, Pilates bass exercises, so hit subscribe and thanks so much for watching.

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