SI Joint Pain Relief Exercises 🧘‍♂️

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Today's video covers exercises for sacroiliac (SI) joint pain, which is a type of low back pain that you can do to help get rid of it. The sacroiliac joints are two small synovial joints located on the right and left sides of the low back between the sacrum and the ilium bone of the pelvis. These joints are surrounded by numerous ligaments, which makes them very strong and capable of supporting body weight. Because of their joint shape and the surrounding ligaments, the sacroiliac joints move very little, but are thought to account for a small percentage of back pain cases.

Pain associated with sacroiliac joint irritation is usually located on one side of the low back and may radiate into the buttock or back side of the thigh. If you believe you may experiencing pain originating from one or both of your sacroiliac joints, the exercises shown here may help.

Reference: Laslett M. Evidence-Based Diagnosis and Treatment of the Painful Sacroiliac Joint. J Man Manip Ther. 2008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2582421/

00:00 Introduction
00:10 What is the SI joint?
00:53 Exercise 1: Hip Rotator Muscle Release
02:13 Exercise 2: Lumbosacral Stretch
03:37 Exercise 3: Banded Bridge
05:02 Exercise 4: Bridge with Adductor Isometric
06:14 My Bestselling Rehab Book