Best Stretches for Back Pain & SI Joint Pain

[@cc..ss..cc..ss..]

Your lessons have allowed my body to release 90% of the pain it was in - low back and legs, thank you so much 🙏

[@ddddsdsdsd]

Thanks!!!❤❤

[@paulm9670]

I try to relax the muscles using self-massage or a gentle percussion massager before stretching. I’ve found it’s easy to injure a knotted muscle by stretching.

[@hope23389]

Is it safe to do the dynamic stretching while having sciatica?

[@FrozenSunshine-plk]

Its very hard to me to active strech rectus femoris because of enthesitis (both ends,patella and heep point) from arthritis psoriatica.. luckily, in everyday life, I need more my hamstring stretched and I didnt lose my ability to touch the ground with my hands (handy when my cane falls 😂) - a lot of surprised faces when I easily pick up my fallen cane 😊

[@ptrucello]

I have a question for Dr. Ryan. I notice in your videos, your advice is very similar to Dr. Stewart McGill on avoidance movements for the lower back, such as keeping the spine in a neutral at all times. I have recently discovered a KZbin channel called low back ability. His focus is mainly on strengthening the back through movement and building all of the individual muscles in the back in order for flexion to no longer be a problem. He does a lot of hip mobility and upper back shoulder strengthening as well. His argument is that movement in the spine should not be avoided, similar to rehab of other parts of the body. He really likes back extensions on a Roman chair. By strengthening, all the deep back muscles like the multifidus and the interspinalis muscles, you have the ability to bulletproof your back and improve the condition of all surrounding tissues. His number one rule is to play the long game because when you start some of those exercises, you can easily hurt yourself. Do you agree with this viewpoint?

[@sandrine4971]

Brilliant 👏

[@jessicamcmahan-xb3vr]

Good morning, thank you for your video. I am currently struggling with low back pain in right side, it’s been 6 years and no Dr PT or chiropractor been able to tell me what’s going on. It wasn’t until I came across your video about SI pain that I discovered that is what I am experiencing. It’s so bad at times I tend to “shift away” from pain to where I am in a very slouched stance. The pain gets insanely intense or just barely tolerate but never goes away. Recently it started on my left side as well but during flair ups not at same time. I notice when I rotate my body my back in the pain spot POPS/GRINDS/CLICKS and it’s constant, do you know what that could be? I know the SI isn’t supposed to move but it feels like it’s my SI that is doing the grinding thing. I have not been able to find help I’m a 38 yr old mother and been suffering since 32 but no one seems to know what it is

[@rajeevsinghal6439]

I was having similar issue. Strengthening core and lower back muscles along with hip muscles almost resolved the issue.

[@CynthiaBowers-o8r]

Hello. Can stretching be done if you are experiencing pain all the way down the leg from lumbar stenosis from injury 13 years ago which now has arthritis set in. ? .

[@ptrucello]

Nevertheless, movement is key. Walking being the best.

[@ptrucello]

I am a person whose SI joint got dislocated due to pelvic misalignment and an impact trauma while running. For the past year, I have had SI joint pain and have finally found a good physical therapist who uses osteopathic techniques to realign my sacrum. In my case, hip hinging, actually hurts more than flexion due to more movement occurring in the pelvis during hip hinging. As you can imagine that inflames my SI joints. I do agree with avoiding asymmetrical movements and rotation. I am finally on the right track and have been pain-free for the first time in a year after being properly aligned. Now it is going to be a struggle keeping the sacrum aligned. My PT did some palpitations to my pelvis and said that he does not feel, any laxity that could be causing the problem. I am simply just out of place. I will be focusing on core and Gluth engagement and strengthening, as well as hypomobility.

[@vickinathan8777]

I have the same SI joint dysfunction, not due to an injury tho. I finally found a good PT that realigned my SI joint and gave me lots of exercises that I religiously do daily. So, I feel your pain, literally. I’m glad you are feeling better!

[@VampChris]

I've had a problem for 4 years now-I can't walk for more than an hour because I feel severe pain in the soles of both feet, specifically near the heels. I was diagnosed with plantar fasciitis, but stretching exercises for my feet and legs didn't help at all. Through a chiropractor, I discovered that I actually have an issue with sciatica. I experience intense pain when my calves are pressed, as well as significant pain in my lower back and thighs where the nerve runs. However, all these pains are bearable compared to the pain in my feet. I watched some of your videos, and they really "opened my eyes" when you mentioned that not all treatments for sciatica work for everyone, as each person is unique. For example, the cobra pose in yoga causes me even more pain, even though it is one of the exercises that can help people suffering from sciatica. Could you recommend any exercises for cases where the most severe pain is in the soles of the feet? Also, I'm curious whether the nerve might be pinched somewhere else in the leg or if it's exclusively pinched in the vertebrae at the base of the spine?

[@natalia_juniper]

I also have pain in my heels when walking for a long time. The pain is reduced when I massage the piriformis muscles on both sides (I lie on a hard massage ball or tennis ball with my buttocks and press in the area of the piriformis muscle). I have not yet found the cause of the pain but massaging the piriformis muscles and the back of the legs with a hard massage ball provides relief.

[@chillaxer8273]

Your spine is weak. Train your spine is all dynamic ways. This will have a positive effect if done consistently

[@ultramojojojo]

Very useful video, thank you! I am a bit confused though, because in another video (uploaded 1 year ago, "Stretches to avoid") you mention that kneeling hip flexor stretches are best to be avoided, along with asymmetric stretches/exercises. Am i not understanding correctly the stretch seen at 7:20? I have chronic SI pain (in my 20's) and I've been binge-watching your videos!

[@ptrucello]

He says in this video to avoid it at 8:06.

[@tinamcdonald93]

I’m obese, and have noticed lying on my side that it seems if my legs are curled up toward fetal position with a pillow between my knees, my pelvis is slightly tilted, with hip on the top slightly more toward the shoulder I have pain in the SI joints, but if I stretch that top leg like an inch and a half more, the pain goes away. Am I imagining this helps, is it helping, or am I making things worse.

[@chillaxer8273]

Your spine should be the focus. Stretch your spine in all ways

[@rhondak4940]

T.Y. 😊