Absolute Best Self-Treatment for S.I. (Sacroiliac Pain). Stretches & Strengthening

"Famous" Physical Therapists Bob Schrupp and Brad Heineck provide you with the absolute best treatment for S.I. pain (sacroiliac joint). These a treatments you can do yourself- including stretches and strengthening exercises.
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[@ShG2022]

This video is 5 yrs old but still relevant. I gave birth 8 mnths ago, had episiotomy on the right, and to avoid the pain, I used to sit on the left side more. Unconciously it became a habit and here I am now having severe SI pain and sciatica pain down my leg. I wish I knew about all these beforehand so I could have saved myself from all this agony.

[@Spooksandghoulz]

Has anything helped? Mine is left too. 😢

[@monikajohannessen1166]

I’ve been unable to sit or walk for a week now. Been on the sofa, and needed a walker to get to the toilet. I’ve been taking strong painkillers, and muscle relaxing pills. Every day I cried, because I couldn’t sleep trough the night, and nothing helped. I tried doing exercises to loosen up the lower back region, but nothing helped. So I found this video, and tried the first exercise. MAGIC!! 😁😁😆😁😅 I could walk again! Even sit! Thank you so much! ❤️❤️❤️

[@user-te2ym4ce4q]

Helpful

[@christinebusch3433]

I've had what I found out to be SI joint pain for the last 6 months. Had PT treatment, plus one chiropractic treatment. Nothing worked for long before I found this page. Today, for the first time I have NO pain even after sleeping and sitting. Thank you so much

[@WALDENSOFTWARE]

It's been 4 years. Gave you been SI free for 4 years?

[@jojogirl121]

I could actually CRY for joy at the immediate relief I felt after doing this. I have been in excruciating pain for weeks, no doctor has ever mentioned SI joint problems to me. Thank you!!!!!

[@n8tiveskillz277]

Yes I understand the pain and struggle you went through. I have been battling the same problems, and now I am alot better and have been doing these exercises daily. Thankyou Bob and Brad!

[@hautewire]

fingers crossed

[@Rofflemywaffle]

Savannah Lewis which one specifically helped the most?

[@passionmax]

Me too 4 mri later you guys nailed it love your channel and wish you guys the best. I have watched you for a long time and watched you grow

[@pyrobison2002]

Cutie hope you feel Better

[@shirleeclauson8662]

The first stretch helped immediately! My physical therapist in the past never showed me that one. I was in intense pain (could barely walk) for the majority of the day until I tried that. My joint popped and I felt SO MUCH relief! Thank you! Cheers to being able to walk 👏👏👏👏

[@BobandBrad]

:) ;)

[@glgl1472]

You know Brad serious when he tucks his tie inside his shirt he's ready for action!!

[@donnakendall9706]

You two are amazing. My si joint has been giving me problems recently and I had forgotten how to manage it (since I have had it managed for the last 10 years) and this was a great reminder how to get it back on track. You truly are the 2 best PT’s on the internet and since my insurance doesn’t cover PT until I have meet my $2,000 out of pocket maximum, the internet is where I go for PT.

[@aviacpo5183]

Holy shit I could barely get off the couch. I looked this up, did the first exercise and didn't think it worked until I stood up and barely felt any pain. That's crazy. I'm 23 and have had this pain for years.

[@peterdesmier6165]

These two are amazing. I’m grateful that they share their experience and wisdom freely.

[@sunilngupta]

That ball exercise helped me like in 5 seconds. Heard a slight tick as if something fell back in place and instantly felt like 10 times better. WOW! Thanks guys.

[@skye1038]

my doctor said I had si pain, so I just searched and came up with this video. did the first step described, leg off the table knee up, and now I can stand up from sitting without crying out in pain! I was so happy. thank you for your video! ps, love the Packer guy in the back, not super thrilled about the Viking though. lol.

[@banxious4nothing]

been in pain for 7 months-these exercises helped in a day

[@saramccoy3936]

These guys are a national treasure

[@katekattigerfeet8088]

That first stretch must have some kind of sorcery as I have been in dreadful pain and limited movement for a month now and this worked wonders for me. Thank you so much for sharing this. 💛

[@JM-dj6hq]

I just changed chiropractors, and today he asked me about this SI area, said it was really tight. So i came home, and checked out your videos to see what you could offer me to help extend my adjustments from visit to visit. I'm very flexible and sometimes that's not always good for little tiny muscles and tendons, when they become stressed out/overworked. I am thankful for my Pilates reformer machine to aid in strengthening the SI area too. I use your advice, to personalize my stretching. Thanks for sharing. When doctor's are busy, your advice really helps me too. Keep up the great work.

[@amitabh15]

Brad & Bob have another video for si relief that made me feel like a million bucks. This one made it further feel like a billion bucks! Brad & Bob are awesome, there's no bigger cause than taking people's pain away and making a difference. Thank you so much for this.

[@juliekane7210]

I know you guys won’t see this ! But you do a lot of presentations on things that my own physical therapist has worked on me with ... your the bestest 👍👍

[@kaymar1464]

The title of your video says it all - Absolute Best!! Instant relief after weeks of SI pain. Thank you SO much for this!!! 🙏🏼

[@karenslupecki3218]

Immediate relief just doing the first exercise! Thank you! The pain was excruciating.

[@fireballfitness170]

8:02...Sacro iliac belt, demonstration...and exercises with ball and belt between knees and around thighs that work to stabilize the pelvis, by strengthening adductors and abductors.

[@PCMSL]

Ok.....this helped me immediately!! I could hardly make it through the day!! I have had recurrent SI joint pain. I can't thank you enough!!!

[@kapoorpinka]

Really helpful videos.i am a physiotherapist in india and i teach my patients these exercises and then share your video links with them so that they remember all the dos and donts.

[@davidbradley3487]

Thanks Bob and Brad. Best video I've seen on SI joint pain.

[@slickwillie3376]

You just fixed my rotated illium I've had for a year and a half. Thanks. I should send money but I can't. May God bless you.

[@Quasita]

It's been a few years but I wanted to thank you guys for the explanation. I have significant spinal disorder, including SI joints getting out of place. I've been struggling to get clinical assistance. It was only after admitting more personal and embarrassing details that an SI belt was even mentioned. After researching, I found a lot of things including this video. Somethingi could see as really helpful is how to place this belt when you're overweight or have excess skin overhang after weight loss. I feel so hopeless. Thanks for giving at least a glimmer that maybe there's a chance I could feel better.

[@noeladcock]

CAN’T WAIT TO TRY THESE. I have had SI pain for about 6 years PLUS rather severe bursitis in both hips. I went early on to an Ortho doc and he injected my hips but got very little relief and of course cannot keep that up. Because both my lower back AND hips hurt whether I exercise or not, have continued to exercise (senior aerobics, weight training & stretches) but these past few months, the SI pain is really so much worse, it is hard to take. Has become very debilitating. Have used every topical on the market but does not put a dent in the pain. I HOPE these stretches/exercises make a difference for me! I can’t help but think the bursitis and SI pain are inter-connected. Thank you!

[@TheSkyweasel92]

That stretch really did help! And I've tried soo many other different stretches. Thank you!

[@cindybonem494]

For fifteen years I have had horrible, horrible excruciating pain in my low back, I kept saying it’s not my back, it feels like it’s farther out than my backbone, I kept looking and figured it out myself, fifteenth years of my life are gone! But now I have a solution, thank you.

[@SophiaChangtheFirst]

I bought the SI-LOC through this link and I'm glad I did, because it has changed my life. I wear it 24-7 and it helps stabilize while I do all the exercises.

[@VelhaGuardaTricolor]

Solid information and great attitude. God Bless you guys!

[@Craziejane69]

This is the best video I have ever seen for what ails me. Thank you so much! :D

[@BUNNYSVINTAGE]

Yep the excercise lying down with the leg over the side made an immediate difference to my back injury from lifting! Thank you.

[@bonnieclark8069]

glad you are here.

[@gratefullove7322]

thank you for being awesome, y'all's videos are saving my life! bless you!!!

[@qtflow]

The first stretch relieves my pain. I'll keep it up throughout the day...

[@heidiw8406]

This explains so much. I broke my femur when I was 9 months old. One leg is shorter than the other and one foot is smaller. I used to backpack and the weight being on my hips actually made me not have pain. Thank you so much for this information.

[@59Alaskan]

YOU broke your femur..how in the heck?

[@heidiw8406]

@@59Alaskan I fell out of the high chair.

[@pattysherwood7091]

I fell down like a tree in the grocery store a few years ago, and could not get out of bed for two weeks. It was a pain so bad it was numb. Xrays at the ER. Nothing broken. Finally after months of stiffness and pain, I went to a chiropractor. He put me in a position and jumped up in the air, and came down on my back with his knee. My daughter heard bones crunching. I experienced a cartoon moment. Like the cat that gets hit with a frying pan and all its body parts fly apart, then all the parts come back together. That is what I felt. And when my body parts came back together, my back felt better. It was my sacroiliac joint way out of place. Thanks for the video. I'm still working on my broken heart, (losing my 41 year old son Ben 6 months ago) and looking forward to a cure. Love you guys!PS I still have to be careful with my back, so I am going to try your suggestions for exercise and stretches. Thank you.

[@dudejit12345]

God bless u guys This stretch fixed my problem I had on my hips

[@wandanesbett5933]

You two are the Abbott and Costello of the therapy world. Love it! Keep up these great informayibr videos.

[@wandanesbett5933]

Informative.

[@BobandBrad]

Thank you for the nice comment :)

[@corteltube]

You guys are simply awesome….thanks so much…great information. I so appreciate your videos.

[@BobandBrad]

We are happy to help, thank you for watching!

[@natashaivanchenko7017]

Yes, this works

[@lucietaylor3162]

I had spinal fusion T2 to L4 to cure my scoliosis, they said it would help my rotated ilium. It didn’t. I have a minimal 9mm leg length discrepancy. My spine is now straight but everything above and below it is off kilter & painful. I see a chiropractor & do my exercises but that right SI joint pain is the worst! It just won’t stay in place. I’ve turned down the pelvic fusion surgery, what I’ve learned is that fusing bones in place doesn’t necessarily mean that the ligaments, tendons and muscles will play by the rules!! Thanks for the positive tips Bob & Brad.

[@drivn4895]

The first exercise helped me immediately. Thank you guys!

[@orlandoosorio4805]

Outstanding explanation. I can't believe I now may have a better idea about what is causing my lower back pain. I love the simplicity of the explanations and how they touch on so many details which helped me relate to the current condition I may now have: Sacroiliac Joint pain.

[@mottyreef]

If you do have SI joint pain, I recommend trying a lidocaine shot in the SI joint which is usually covered by insurance as a diagnosis tool and can be covered as a treatment if diagnosed with SI joint pain.

[@ArtisticMysticSoul]

Thank you, this really did help! I can tell it is still weak and needs more work, but it helped with the acute pain.

[@Adrian-wi7bt]

So that's why my ive been in pain all these years! Im so glad i know now i always assumed it was a nerve or disc thanks

[@TheCouttsy]

I find its to do with my hip flexors when it comes to my SI joint being inflamed or troubled. I elevate my foot on the sofa behind me in a kneeling position with one leg in front of me as you do with the hip flexor stretch. Gives a greater range of the muscle and really helps ease the muscle. Ill keep doing 30 seconds stretches until I can really squeeze my glute as hard as I can. So I get that neutral or slight pelvic tilt. Great vid guys, all the best.

[@maureengarry]

Love you guys! I have chronic low back pain and have gone through soooooo many professionals. I'm still struggling with it, haven't found all the answers yet, but you give me hope when I have more things to try. Wish I could see you in person cuz I've had multiple diagnoses.

[@deletethemedia3445]

Have you been tested for Ankylosing Spondylitis?

[@hippiewillow4947]

I Love you two!! You've helped my SI & pulled me through a 2 part humerus break. Thank You😘

[@karlenegrimes2340]

Omg thank you, thank you,thank you. Haven't been able to regular chores due to this. Hanging the hip off the edge of the bed really helped.the other exercise really helped to. WOW!

[@nickreagin9585]

You are my aunt's doppleganger.

[@sharonwright7932]

I can’t believe it! I had a 2” wide belt that dropped below my waste was tight and when I put it in the place you suggested my pain vanished!

[@Natedoc808]

First stretch, akin to a Gaenslen’s test, can be augment by using a belt to further extend the hanging leg

[@vivekthehealer]

You guys are brilliant.. every suggestion of yours help a lot.. Thanks a million.. Keep rocking 👍😎

[@vuda2202]

The 2 strength-exercises starting from 8th-minute onwards works!!! They are the same 2 exercises suggested by Madden youtube channel. These 2 exercises along with doing the bird-dog cured 90%+ of my back ache. Doing these 3 exercises with use of ball/bands along with avoiding bad postures is the key. Thanks bob&brad for the info!!!

[@jcv71]

Thank you gentlemen, I couldn't bear the the SI pain and this helped me so much.

[@livingwaterutube]

that was an eye opener for me, I see my bad patterns over the decades. I also was thinkig...all that "right foot on the gas and brake pedal"...is probably throwing things off for many.

[@angelab9459]

Thank you !!! I was able to get the SI joint back in using your suggested exercises. ahhh relief ! Thanks so much, you guys are great.

[@larrykrause2373]

I'm researching my pain in my lower back and I came across your SI videos. As I'm listening to you guys describe what SI is, I've come to a close conclusion that I might have this problem. I have pain that shoots down the back of my left leg (sometimes the front) as far as the knee. I have pain going across my lower back on and off. Sometimes I get pain radiating down my right leg, but not as often as my left leg. When I'm in the car for a ride. I'll feel discomfort at times radiating to my hips and feels like it's traveling through my testicles. The only way to get some relief is to lower the upper part of my seat while I'm driving. When I walk I'll be ok and then WHAM a very sharp pain shooting down my leg causing me to stop in my tracks and hunch or twist my back to find relief. Even getting out of bed and dressing my self can be a chore on some days. But I'm going to try some of the exercises you've mentioned and also before that, try those indicator tests to make sure it is what I think it is. Great video guys BTW.

[@NoVa-hz2nq]

Update please??? I'm similar to you

[@larrykrause2373]

I've seen some improvement to my lower back with the 3 exercises they mentioned in the video. Since all treatments aren't the same for all individuals, all I can say is try them and see how it goes for you. I'm feeling somewhat better, but I'm still waiting on my Dr. appt. at the end of the month for confirmation as to what it is. Best of luck to you No Va.

[@jlb122587]

I would venture to say that Larry has a twisted sacrum. The sacrum is the triangle-shaped bone in the middle. It has a sciatic nerve that passes on each side that originates in the lower back then travels down the legs. When the sacrum or SI joints get twisted, this will undoubtedly provide some type of compression onto those nerves. The degree to which it compresses it varies, but the severity of the pain is a great indicator of how much that nerve is compressed and irritated. Go to a chiropractor, osteopath, or some type of manipulative therapist to realign the hips and sacrum. The trick is to do the reset exercises to "re-teach" the body what the proper alignment of those elements needs to be.

[@larrykrause2373]

Update on my condition. Well... I finally got to see the Neurosurgeon for my neck and back. No changes in my neck, and we finally figured out what's causing the pain in my lower back. It's not sciatica like I thought it was. I have a degenerated lumbar spondylostenosis disc with advanced degenerative facet changes on the left with a synovial cyst resulting in a moderately severe left side spinal stenosis with impingement on the exiting left L4 and traversing left L5 nerve root. Unfortunately the only correction procedure is surgery and placing rods and screws in it's place.

[@Webbgurl2000]

ME TOO!!

[@JoJoWolf693]

You guys...thankyou for this.im suffering..it's 3yrs now

[@annemartin7454]

great advice boys.

[@randyclere2330]

You guys are simply the best!! So informative and humorous as well. What a great resource!

[@himanshutechnicals37]

बहुत अच्छे से समझाया, जबकि मुझे english उतनी अच्छी आती भी नहीं है😊

[@Andrew-bf2oj]

Thanks guys! I had pain exactly in that area and this information helped.

[@wenzhang8710]

Absolute the best. Tried it and feel awesome!

[@mtznumme]

I jst found out it 2as is pain n it much better wth ur tips .... thnx a million

[@Rajatrocksrc]

A big thank you to both of you Doctors for all this awesome content...first I had ligament tear golfers elbow......totally treated it with your help....now today i woke up with shooting pain on the right side of my lower back...with pain in my buttocks too....As I am 4 weeks out of my national powerlifting meet, I am pretty scared!! My self diagnosis....This pain is either a scatial nerve pain or SI joint pain...I hope your exercises will help me out!! Thank you for all your good work.

[@prescillagcon]

You guys are amazing.

[@BobandBrad]

So kind of you to say:)

[@pyrobison2002]

Bob & Brad helped me too

[@mooseydeucy]

Very timely! as if you guys know what I am dealing with! Major props.

[@ginobiligirl2220]

How would you recommend someone with SI problems sleep?

[@patrickokeeffe6998]

Keep knees n heels together as if taped, if turning or twisting to turn off alarm clock and getting out of bed, remember to imagine this and keep them as if bound like an Egyptian mummy!

[@OneGazelle]

Your Voltaire quote reminds me of a quote by David Lee Roth. "Life may be a whirling cesspool of despair, but at least we're sailing a yacht through it." Good SI advice.

[@remulac6698]

Thanks for such great information

[@louisaccardi6808]

Thanks so much for providing these videos.

[@sherylchilders6]

Napoleon Bone-a-Part. That made me laugh 😆

[@BobandBrad]

Glad that we could make you laugh Sheryl :)

[@hyperiez]

thanks for a simple but so effective demo for SI rehab, that stretch works

[@repentfast7793]

Thank you so much you helped me pin it. This is very very painful the pain has lifted 95% you guys are really really good physical therapist I'm here to tell you. I really appreciate this thank you do you sell the belt by the way

[@suzannegraves9458]

Thanks guys volume much better

[@fredrogers4704]

These Guys are Great!

[@cjev9987]

I wake up with this pain, it’s worst when I sleep on my side. Then I can’t bend forward and have stiffness for the rest of the day. My back feels bruised the next day on both sides of the lower back where the round dents are.

[@dangoodwin2893]

Wow i’m impressed I did the exercise or one legs hanging off the bed made a big difference.I still have some pain but much much better now 👍

[@soundtherapy4082]

Love the humor, wow please make more videos ❤️

[@psientist369]

Love you're work 💜

[@noorpreetkaur2251]

What if I have pain on both sides? It also hurts to lay straight on my back and it hurts to walk and sit. At first, it was only my left side but then it started hurting on both sides. I've been having this pain for 4 months now and it's not getting better.

[@MrMawnster]

Noorpreet Kaur have you had a kid lately?

[@MyGreenNest]

I have pain on the right side and I can barely walk. I just had a kid but it didn’t start hurting til 3 days later.

[@Anastashya]

Noorpreet Kaur Please ask your doc to test you for Ankylosing Spondylitis.

[@marceloromero8896]

you guys are the best!

[@robertabarry3229]

Have just completed 2 months of PT for SI joint pain. None of these exercises were used, and not much relief. Will try these exercises. Will be consulting with another specialist with a new CAT scan to determine if it is SI joint or results of bad Lumbar fusion done many years ago.

[@mjbmjb9525]

These dudes are dedicated and focus, I normally kno it all but im going to stick around 👍

[@roshnimodi80]

You guys are doing an excellent job...Thank you so much..👍

[@jocelynerizkallah]

Your videos are great ! Thanks for your help! Could you please make a video on flat feet. How to avoid the consequences on the knees, hips and back.

[@paulataylor256]

Thank you! Very helpful!

[@amerikarefugee6361]

Thank you guys,I just crushed part of my sacral falling back into a deep window well.

[@danqodusk8140]

Well done, good presentation!

[@camillereed5726]

thanks guys - I will try these exercises. MY PT therapists gave me similar exercises but she had my neck laying flat on the floor.

[@alaskanmom2659]

Camille Reed There’s no way I can get on the floor then get back up with this pain. The bed is the best thing if you’re in acute stage.

[@angelaarden8204]

Love you guys!

[@bltcrunchy]

These guys are great. Thank you for your videos.

[@rosannecoffman1933]

Great video for me. So helpful.

[@m.l.s3453]

Love your videos! I will be using my si belt for the second isometric exercise! Lol!

[@cl5632]

You guys are amazing and It would be great if you did training video's for physical therapists. I've learnt so much extra information from your videos which i've been able to pass onto patients . It's amazing that they are free, but they are directed more for patients. I think if you did detailed training videos like those by ISOM or Mike Reinold etc it would be awesome. I would definitely buy them.

[@sejalmacwan2911]

Thank you for sharing the video. Since long i was trying to search what the pain area is called. I was not able to explain to the chiropractic the exact pain area and nobody pointed out this. I have question , i do not have any leg discrepancy and i have pain on both sides , not all the day but when i walk more than 15 - 20 mins it started. and when i get up in the morning i feel the pain. The pain starts on side lying as well. Can it be SI joint pain ?

[@deletethemedia3445]

Would you recommend this for someone like myself who has SI joint fusion do to Ankylosing Spondylitis?

[@The144Kth]

I don't have any pain, just a lot of tension in my pelvis and hips and lower back