The sacroiliac joint is a large joint on the right and left sides of the pelvis.
It connects the sacrum to the iliac bone, that is why it is called the sacro-iliac joint.
The most common causes of SI joint dysfunction are:
Inflammatory arthritis, this is called sacroiliitis, commonly seen
in people with ankylosing spondylitis Hypermobility, like during pregnancy
After lumbar fusion surgery After a pelvic fracture or trauma
When the person has pain originating from the SI joint, they will feel pain on
one or both sides of their lower back area, but the pain can also radiate to the hips,
groin, and buttocks. Their pain may be increased when they stand up from a sitting position.
They may feel numbness in the area too. There are some tests in the physical exam
that your doctor will ask you to do, and that confirm that the origin of the pain
is the SI joint. An X-ray may be ordered to confirm an inflammation of the SI joint.
In young males, inflammation of the SI joint can be the first sign of ankylosing spondylitis,
a rheumatological inflammatory arthritis that is commonly missed.
So, let’s talk about exercises for SI joint pain today
Before I continue, let me remind you that this video is not intended to provide medical advice.
If you have a condition that causes pain, please talk to your doctor.
This video is only for educational purposes. If there is an emergency, call an ambulance or
go to the nearest emergency department. This is the pelvic tilt exercise,
which is an exercise to flatten the small of your back, or the lumbar spine, or the lordosis. The
lumbar spine has this curvature called lordosis and some people they have a hyperlordosis,
too much of this curvature, and in these people they can, you know, if this curvature is too much,
you can even put the whole arm under the lower back, when they're lying flat, lying
down like this, that's not good, because that will put a lot of pressure on the facet joints,
so we need to flatten and relax. How do we do this? Is with this pelvic tilt exercise,
so lying down on a mat, with your feet flat on the ground,
your knees apart the same width as the shoulders, you're going to turn upwards,
try to see if you can feel all of the bones of your lumbar spine touching the ground,
if not, I know some people will not be able to do this because they have a big curvature,
that's fine, so do this movement of your pelvis going up and down, like if you do this
backwards and forward, you can also do this on the wall if you stand against a wall,
you can also do this, but on the floor it is better, more efficient, and do this
eight times, and then increase to 12, into 20 times, so when you're doing this, especially when
you are going backwards, that you can feel the bones, here relaxing, that's excellent
because you'll be putting less pressure on the facet joints. That's the pelvic tilt exercise.
The other exercise is the dead bug, so for this one is the same position lying down on a mat,
with your feet flat on the ground, we're going to raise our arms, and raise our legs,
and when you do this try to adjust the lumbar spine to see if you can, if you're touching with
your small of the spine here, the lumbar spine, if it's touching the mat, that's the most important
thing that when you do this exercise. Try to feel if this area the lumbar spine is touching the mat
all the time when you do this exercise, so with your hands and arms up, we're going to alternate,
so the right arm goes this way, and the left leg goes this way, and come back
now, the left arm goes back, and the right leg goes down, don't touch the ground, stay here,
and pay attention, when you're doing this movement,
that your lumbar spine is always touching the ground, if you never did this exercise,
you may do only with the legs, the first time you don't need to do with the arms,
so straight your legs, don't touch the floor, and bring back, and the other one, and back,
and you can do this 10 times, in an increase to 20, each leg and then 30.
Oh, it's the most important thing is to remember
pay attention if the bones of your lumbar spine are touching the ground, they're flat,
because if you do this, and your lumbar spine goes more curvature, you're not going to help,
you're going to make it worse, but if you do this exercise right, it's excellent,
The other exercise is the bridges, so for this one also use a mat, keep your feet flat on the ground,
your knees open apart, you're going to contract your abdominal muscles
and your lumbar muscles as you raise from the ground, and when you do this, you're going to
feel that you have to contract the glutes and the abdominal to stabilize this position.
So, what we do here is, you're going to press against your heels, the heels on the ground,
and then here, you have to be flat and straight like this, and now contract your glutes,
contract the abdominal muscles, and stay in this position, and lower, and up, lower
and upper, so keep doing this, for maybe eight repetitions,
when you get good at doing eight, you can increase to 12 repetitions, every day,
and then you can increase to 20 repetitions every day, so this is good, always remember
contract the glutes, contract the abdominal, and press your heels against the floor.That's
the bridge exercise.
This exercise is the bird dog. So the exercise is, you're going to alternate, you're going to raise
the opposite arm and the opposite leg, and you're going to alternate that position, it's important
that you do not curve your spine too much like this, or sag like this, so try to keep it straight
all the way when you're doing the exercise. So, what we do is, one, and when you go here, keep
your head low, your arms straight, and your legs straight, bring back here, and now the other side.
and two, in the other side two, and three,
make sure that you are contracting your abdominal muscles, when you do this, your glutes,
and keep repeating this for maybe eight times, each side, and when this is easy,
you can increase to twelve, and increase to twenty,
so this is the bird, and here bird flying, and hear the dog, bird flying in the dog.
We're going to do
exercises for the gluteal muscles, so there are three types of gluteus muscles:
the gluteus maximu,s medius, and minimus. We're going to combine the exercises and do this
for all of them at once. So lying down flat on your back, what I
recommend you to do first is bending one leg, you're going to pull the other leg.
Don't pull here because you put a lot of strength in your knee, and you don't need
to put a lot of force in the knee. So pulling back here you're going to pull
this knee towards this shoulder, the same side shoulder, and again take a deep
breath and go: one two three four five six seven eight nine ten. One two three
four five six seven eight nine ten. One two three four five six seven eight nine
ten. And relax. Now, the other one. The same thing: one two three four five six seven
eight nine ten. One two three four five six seven eight nine ten.
One two three four five six seven eight nine ten. Go back slowly. Then the second
one. You're going to bring this knee to the opposite side, like pointing to the
opposite shoulder, so when you do this try to bend. You’re going to feel
the stretch here and go: 1 2 3 4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 10. and 1 2 3 4 5 6 7
8 9 10. Come back slowly, Now to the other side, bring this knee towards this
shoulder ,you can put your hands here take a deep breath 1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 10. And the last one here is bringing
both together, bring close to your chest, take a deep breath 1 2 3 4 5 6 7 8 9 10,
pull a little bit 1 2 3 4 5 6 7 8 9 10, 1 2 3 4 5 6 7 8 9 10, remember not to do this,
don't hold your breath, and don't do this,
just relax your neck when you are doing these exercises.
so now we're going to stretch specifically the piriformis muscle so this leg straight and this
knee on the top of the other one and we are going to pull the knee to this side
and you're feeling stretching the piriformis is this muscle here and now you do for the other side
this one straight and this one here
and you feel stretching the piriformis is a tiny muscle here
but it's very important and sometimes it's tight and can cause pain that goes down your leg
so you repeat this many times for each side so for this exercises we're going to do abduction
of the hips with weight bearing when you are standing up you need a chair that is a sturdy
chair that doesn't have wheels so you're not going to sleep or it could be the countertop
or it could be a a door knob so something for you to hold on your body straight your knees
straight the toes pointing forward and then you're going to do opening and closing knees straight
toes pointing forward do this eight repetitions with the left leg if this is easy you can do 12
or 15 or 20 repetitions so after you do this then you repeat with the other leg
just do the same thing body upright don't bend like this or this just stay upright
holding on something here and just open knees straight and toes pointing forward
so for this next exercise you also need a chair here we are going for the hip extensors the
gluteus maximus muscles let's start with the left leg you just go like this keep your body straight
the knee straight and just move your hip backwards eight repetitions and when age becomes easy you
can increase to 12 15 and 20 repetitions and then do with the other leg it's important that you keep
your trunk upright and your knee straight so for this exercise now we are going to do seat and
stench so get the chair that we were doing the exercise before and you are going to do a stand
and sitting try to sit at the edge of the chair and if you can just
touch the chair and stand completely touch the chair and stand
touch the chair and stand this is exercise for the quadriceps for the hamstrings and when you go down
when you are sitting try to do very slowly because then you are strengthening the hamstrings here
and then if this is too hard for you you can do a complete seat and then go up
a complete seat and then go up so this exercise we're going to do in the stairs if you don't have
stairs you can use the steps make sure that you have railings so then you don't lose your balance
we are going to do right foot up right foot down right foot up right foot down we're going to do
this for one minute or you can do this 20 times just keep doing this keep your body straight
and after you do this 20 times for the right leg you're going to do this for the left leg
so now we're going to do for the left left up left down left up left down
and this exercise is on the side you go up and down on your side so
left up right down just keep doing this and you do for one side
it's important to do this for the lateral muscles the ones on the sides of your hips
once you do this for one side you can do this for the other side the same thing
and you feel the muscles here on the side of your hips
moving and your hips moving so this is important you can do this 20 times for each side
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