How to Get Rid of SI Joint Pain - Home Rehab Exercises

I am trying to prepare my body for knee surgery and I need save moves to strengthen the quads, but my si joint problem is getting worse each day. What moves can you suggest?

For a year I have had pain and problems, told it was hip impingment,,, last few days my nerves in my legs from my back and groin pain was really bad…
These exercises and tennis ball has helped immediately. I will get a ball.. my nerve pain has gone. Thankyou so helpful, I passed it to my Husband. 🌟👌🏼👍

Thank you so much for this video! I was in so much pain but after doing one set of these exercises I have felt so much relief! 80% improvement in my pain! Thank you!

Thank you so much for the visual skeleton. It helped me to see where the pain is stemming from. The exercises are great!

Do you recommend an SI belt?

other rehab channels/ therapists have explained that the issue is that the SI joint has been overly stretched, causing inflammation... doing more stretches exacerbates the problem; that the solution is to stop doing that and start strengthing the muscles around the SI joint, namely the glute... so why so many mixed opinions about this?

I'm grateful for the relief Planet Ayurveda's joint pain medicine has brought into my life. It's a reliable and effective solution that I highly recommend.

What if it hurts when you do bridging exercise? Is it still sacroilitis?

RDLs helped me ALOT!!!!

If you can do these exercises you must not be in too much pain. I can hardly walk and need help dressing from the waist down. I am getting both SI joints fused in a few weeks.

I'm getting a Injection for SI joint pain it happened when I fell on my butt over 2 years ago. I've got 2 nerve burns. And 1 nerve block and no results. And I've had a upper steroid injection. And no resultsfrom that . Now I'm getting a SI injection in my Neurosurgeon office on December 12th. Hoping works in Jesus name.🙏🙏🙏

Sooo helpful, thank you for putting this together. I hurt my back lifting + twisting open a heavy door in the ground years ago/felt a pop and recently reinjured doing weighted dumbbell squats/deadlifts, hoping to add this as rehab/prehab and eventually kick this injury for good. Not sure if it's an SI injury but it seems like a popped a ligament in that area and really want to get to a place where I feel confident lifting heavy again, so thank you again, I think these will really help and start me on the right track.

I think I injured my SI playing tennis, now I’m trying to rehabilitate it with strength, stretching exercises.

How do you call those rubber bands?

you should have waited until they figured it out man... look at how much/how far 'hairplugs'/hair transplant surgery has come and toupees

A question please: I have been diagnosed with an inflammation in that joint and I am on medication now. Can I do these excercised while being on medication? Or should I wait until the inflammation is completed healed? Thanks in advance.

Worked like magic

Was doing chiropractic for L5-S1 disc bulges. Had an adjustment on the 11th of October where he put me on my side and pushed down on my hip. A couple hours afterwards had tenderness in the glute / so area. Had a X-Ray and nothing is fractured or dislocated. Pain lasted a week and went away. A few weeks later it hurts in the si area going into extension. Do you think it’s a stretched or torn ligament?

The third exercise with the band on your legs, is it normal to be excruciatingly painful to lift your bottom off the floor? That is when it hurts the most trying to lift to put the heating pad or ice pack under me, i couldn't imagine trying to hold my bottom off the floor. I get SI injections Friday and am appointment Wed. with PT... but the pain in the mean time is so unbearable at this point 😢

Can you please tell me if this helps someone with mild sacroiliitis?

I did this type of exercise for months without any improvement. I have now undergone surgery on both hips (cam impingement) for better mobility. For now, I have no improvement. Could these exercises still help after my rehabilitation?

Sir I am first bowler iam old 17 year old I am injury left side lower back please give me same tips exercises

The 4th exercise helped a lot ❤

How do i know if my pain is due to SI or disc pain

🙏🙏

Thank you this is awesome
I bought your book and am loving it thank you!
Do you have any advice for compartment syndrome? I run n do strength. Running sometimes is v painful

Good day.. just Googled a drop foot exercise for my boyfriend and then o continued watching a few more of your videos.. I really like your presentation and the way you show you viewers how the exercise is done with eaze... anyhooo, just want to say thank you and glad I subcribed.. because I am a long suffer of SI issues.. my boyfriend just had 2 hip replacement, and may need surgery for a torn rotator cuff.. plus due to lack of exercise he has also lost alot of muscle throughout his whole body... He has stage 4 Cancer , under treatment for Urothelial and is doing well. So he has a lot on his plate you would say... So he lost the drive to work on himself and he is seeing the end results of that as we speak because he refused to to any exercise.. I don't insist anymore because I can't imagine what he is going through as it is living with his cancer... its terminal 😢 and we are trying to manage it as we speak... So thank you for your videos and Maybe share some advice... on all these physical issues he has ..and how I can go about helping him... thanks again

Fourth one with a ball is fine.

Third exercise: how about to use a firm belt not stretching band with bridges..?

It definitely goes out of place…I am hyper mobile so the ligaments can stretch far easier…makes all my lower spine bones move and make a noise…..feels blocked and unable to move properly….I managed to get it back in place and now it’s fine.

I am planning to conceive, should i seek help for the reoccurring SI pain or not?

I've been struggling with SI joint pain for a few years now. I just recently had an Ablation for it. I'm doing these same exercises, but they're all causing me to be in more pain. Any explanation? I feel like my physical therapists aren't really hearing me when I say it's hurting.

I can't raise my waste the exercise is very hard for me

Felt improvement right away and then back to the same SI joint pain after 2 weeks of doing exercises.

hey great video, i was just wandering should i do these exercises everyday or have a days rest inbetween.

Thx . Saya di resepkan oleh dokter saya untuk mem praktekan Exercise ini di rumah.
Alhamdulillah bokong saya semakin membaik. Sakitnya berkurang…❤👍😘

Please translate in Hindi please sir

ive heard other pts say the worst thing you can do is stretch the area around the si joint so who right, us poor laymen

And you’re saying these can be done even if currently experiencing SI pain? Is that right?

Gracias 😊

Great 👍 exercises 💪

I had a SI joint fusion on both sides. It worked great, but after 7 months, the left buttocks and lower left back are very painful. Would these exercises help me? Thanks!

Mine is inflamed, it now looks like a small lump, that’s obvious when i try to touch my toes from standing. I experience pain when i sit for long.. then the hamstring is always tight

where do you get an injection?

I like how the last 2 engage the glutes in both the abductor and adductor exercises: it saves a lot of time by not having to do multiple seperate hip bridge reps and sets too; it avoids unnessecary movement in rehab; it strengthens all the necessary muscles; and in a compound way, which after all, is more how the hip muscles function when in full health—they don't work in isolation. I'll be doing these from now on. 👍

Okay now im confused it i really have a sciatica or this

Im 78 and this would be impossible. At 42 i had a laminectomy and fusion! Today lots of pain.