BACK PAIN IN ROWING: ILIO SACRUM JOINT DE-BLOCKING AND MOBILISATION (no equipment needed)

#iliosacrumjoint #backpain #relief #rowingworkout #notsponsored
Dr. Charley Thora (‪@HealthforGrownups‬ ) and I sit down at the ‪@BIOROWER‬ workshop to discuss back pain relief for rowers. Quite often, it is not the back that is the problem, more specifically the vertebrae, but the ilio sacrum joint that is blocked. In this video, Charley and I go through the exact multi step procedure on how to deblock it and what you can do at home without any special equipment.
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[@GiselleNoAge]

Substantial, technically precise and humorous! 👍👍👍

[@ivanm.g.7442]

exercises: - 15:43 - 16:40 - 18:12 - 19:26 - 22:35

[@trevorallen7591]

I've had this pain continually for about 2 years...have done stretches, exercises, and chiropractor visits and this routine just gave me some major relief!

[@AramTraining]

Wonderful!

[@michelfries8307]

Just had an issue on the left side following a race I did and by chance, saw your video! Thank you very much for that, I did the exercise and felt already much better after a first session!

[@CarolDailey]

These are great exercises. Thanks so much for the content. I am 60 and my right SI has been bothering me. Can't wait to run through all of these!

[@frostfox1208]

It’s really encouraging to see you both in deep squat for so long

[@garywhite6900]

Thank you for sharing this very valuable information, perfect timing as I am currently blocked! I trust that Aram will diligently practice this and will find success with it!

[@musik2201]

So nice exercises wich in part I have been told to do over years but in much more complex ways. Great. My problem is beside rowing I have a hallux rigidus on the right feet toe and the body probably blocked this hip through the Ilio

[@vmendoza7]

Thanks for this information! I have suffered from this before! I got a great chiropractor now!I am grateful for these exercises!

[@deetaylor5264]

This is so good. I have a tilted pelvis from a fall when I was young. Several years of sweep rowing made it worse but I loved my rowing so much I worked through the pain. I've been a single sculler for 30 years now. Periodically I get really bad pain in this joint and I have to get the crack to release the pain. These exercises are great guys, thank you 😊😊😊

[@johnboyt2778]

Terrific video. Feel better already, thank you so much.

[@lynnechicoine9913]

Excellent video. Very helpful.

[@sanchoobrero4000]

Very usefull information!! Thanks a lot!

[@frostfox1208]

You guys are great. Thanks

[@AramTraining]

Our pleasure!

[@clytierimberg3629]

I have had an actual 1 cm leg length discrepancy since an accident 40 yrs ago. I am 62, female, 155 cm. I had a total knee replacement and correction of the leg length in November and had acute excruciating SI pain same side when I first got up. It has been awful! Have been doing PT, erging during winter (great knee rehab) and now on water sculling. Generally no to little pain erging or rowing but walking, standing and sleeping on my back still a problem. Everything you describe is exactly my situation. I’m hoping that the stabilizing muscles will adapt to my new geometry. I will add these exercises to my current rehab regimen. Thank you.

[@charleythora4037]

Hi Clytie, The good news upfront: It will definitely get better! I think the problem right now is, that your body got used to a real leg length difference for 40 years, and now suddenly there is 1 cm difference. It will take some time I think probably months for your body to adapt. I would focus on strengthening the posterior chain and doing lots of mobilisation. walking if possible on soft ground or at least with shoes with soft soles might also help a bit . All the best for you, Charley

[@johnsaunders1527]

- 17:24 "2 inches is enough" really needed that today.

[@rachel11235813]

Wow, these exercises are super. My right ISJ joint can be painful, and especially the cross-legged rotation is just amazing. And the way that you have a set of gentler mobilization exercises that builds to that one really helps.

[@charleythora4037]

Thank you very much Rachel. Glad that we could be of help and you’ve got my intention perfectly right: slow build up of mobilisation and the climax ist the cross legged pressure. If I’m in “a hurry” I only do the crosslegged quarter circles, followed by the deblocking

[@sonjamarengo]

Another fabulous video you two! I definitely need to do these exercises, just what I need! One question :🙋🏼‍♀️ is there something in rowing a person is doing wrong? Prevention is better than cure, right? I get this ache on the left after after sculling, I don't get it after rowing with one oar (doesn't matter on which side) in the yola for example or after rowing in a Mediterranean Llaüt (fixed seat)I'm not pidgeoned toe or knocked kneed and it's always discomfort on the left side. Thanks guys!

[@charleythora4037]

Hi Sonja, thank you 😊 And oh yes, there are a lot of things one can do wrong while rowing. As I cannot see you, it is always a bit of guesswork but I am thinking of 2 things: could it be that you are giving a bit too much pressure immediately at the catch and is your pelvic floor and the transversus stable ie tensed, before you apply pressure, as this would take some load of the joint? Best, Charley

[@sonjamarengo]

Thanks so much Charley. Thanks for the advice. I just saw Aram's video about the catch, not having to be so explosive which is the opposite to what our coaches always promote. I also realise that we should activate the transverse and pelvic muscles that you talk about in another video- the stepping into freezing water effect, great analogy! Thanks again, really enjoying your videos and following your new channel. Have a nice day 😘

[@ZelotHD]

VERY Good video! Especially the german parts haha and the denglisch zusammengewürfelte Sätze! :D Question: I am not anywhere near as flexibel as Aram and also have problems in my SI Joints. Now most of the time its not painful, until one time I had an inflammation there. I could barely move, and I couldnt lie down anymore. After 20 minutes everything went numb from the pain and I couldnt get up anymore on my own, and every night was 3-4h of painful sleep until the pain got so big that I just woke up, covered in sweat and my heart racing. Now this is not exaggerated. This went on for 3-4 weeks only getting worse until I pumped myself with Ibuprofuen (around 2000 units/day) and then it stopped. At this time I wasn't taking a huge training load, more like the other side around, I was sick and not training as much. Now I wonder if this comes from rowing or has any other reason. I've only had this once. (Blood test said I had inflammation signs and MRT proved that my joints were indeed inflammeted) Now this is only one of three major problems I have with my pelvis. Also to mention 90% of the problems are in the morning. When I start moving and walking it slowly gets better, until I go to sleep and wake up again. Is this also "normal" or could this come from other things?

[@AramTraining]

Charley may elaborate further but my first thought is a lack of mobilization and overload + lack of mobilization from intese training before.

[@charleythora4037]

Yes, I was thinking of the same thing. The incident sounds like a Hexenschuss (acute painful blockage with a following hefty inflammation) and the idea of taking high doses of ibuprofen in such a case is quite good. One thing that is very important with these exercises: everybody has his own limitations. Aram really has an incredibly strong and flexible posterior chain. Please do not try to copy his exact range of motion but use your own and especially if you’re having some problems in the SI joint, you will definitely not be able to even come close to that range of motion of Aram. The basic idea is to get some movement into the joint, to loosen it up, and especially with the deep squat position, get all the joints down there (hip, ISJ, lumbar spine) in the right position. Best, Charley

[@EchoHillProductions1]

Is rowing good exercise for a blocked sacroiliac ?

[@AramTraining]

Gentle true rowing motion is okay, but main focus should be on unblocking the IS joint first