Sacroiliac (SI) Joint Pain (Education | Myths | Stretching & Strengthening Exercises)

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Do you have pain associated with your sacroiliac joint?
In this video, I’m going to discuss sacroiliac joint pain, dispel the most common myths about the sacroiliac joint, and teach you everything you need to know about managing symptoms.
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0:00 Intro
0:16 Anatomy & Function
0:44 Sacroiliac Joint Pain
1:51 Myths
3:15 Pregnancy & Ehlers-Danlos Syndrome
3:53 Rehab Overview
5:09 Exercises
8:18 Sacroiliac Joint Belt, Stretches, and Self-Adjustments
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@E3Rehab]

Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/sacroiliac-joint-rehab/

[@tedantares2751]

If you decided to provide instructions, be precise and make sure there are no ambiguities. When talking about suitcase carry, single-leg deadlift and single-leg bridge you are not mentioning the side relative to the side where the pain is (it is usually single-sided). So, these instructions are useless

[@aliensoup2420]

I’ve had this for 30 years. I get the most relief from walking, hiking, and stretching. It usually flares-up when I take too much time away from regular exercise.

[@brendasaller]

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzbin.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

[@stephencracknell5077]

I'm the same..30 yrs plus, risk assessing mostly all of my movement helps prevent an episode of pain.

[@OGTkayshakur]

Same, especially after sleep it acts up.

[@user-nd4qz8uy2i]

Mine is the worst when I first wake up too

[@soundmind69]

It's constant for me Some days so bad I can't walk at all.

[@mistakench7312]

i had this kind of syptoms for 2 weeks already, im a type of runner weekly workout, im gratefull this health education popup in my youtube recommendation, thank you very much

[@radapetkova9200]

Once again we get well put together quality information. Thank you

[@zemphir1008]

Your videos are incredibly clear and easy to watch/understand. Thank you for using suggestions based on actual research!! Anyone who can't get access to a PT can easily use these videos for realistic homecare.

[@pepefabregat6370]

Es el mejor vídeo que he visto sobre el dolor sacroiliaco o lumbar, y he visto muchísimos. Enhorabuena y muchas gracias!

[@lauratimmins2177]

The educational nfo and and advice offered on your station is the best. Always put in a way that is easy to understand and ways to organize the exercises into routines. Thanks. 👍

[@benjaminkalich]

Great explained in this short Video and thanks for your Work!!!

[@DogDog173]

superb video! clear info, very good, easy to follow examples. thank you, keep up the good work.

[@camielkotte]

Fantastic. The amount of information in such a short video is astounding. It describes pretty much the area where my pain is. Your comment about inflammation is particularly interesting as no specialist I have seen reacted to my comments that it is slightly swollen and heated in my right hip. Will check if lowering histamine through food will help.

[@fluffyyellowcat]

Thank you for this information! I've had SI joint pain for years and have tried everything to relieve the pain, but have only had short term results for expensive treatments. I'm hoping this new information will be the key for me :)

[@VintageAthletic]

As a long time sufferer of SI pain and PT myself, this is spot on. My pain was due to contact sports and poor lifting technique in my early years. Reeducating myself with many of the exercises included in this video helped tremendously, along with some chiropractic adjustments. Strengthening glutes and the core muscles, and actually feeling them engaged while performing exercises and during sport made all the difference. It just takes consistency, this isn't something you 'try and see if it works' -- it will work when you put in the work regularly.

[@supersteelers84]

This is what I needed to hear. At first I thought I just had tight glutes but then it just kept getting worse. I started rehab and didn’t see results quick. Now that I’m more consistent then I’m am able to see the pain slowly decrease.

[@VintageAthletic]

@@supersteelers84 look into iliolumbar ligament. It’s commonly injured with repeated rotation under load or high velocity. I think this has been the source of my SI pain. Exercises to stabilize the pelvis has helped a lot. Focus on keeping a connection with glutes with all exercises and day to day activities.

[@b1ks3r]

did chiropractor help / work?

[@marioforsythe2656]

​@b1ks3r I'm 27 and just lived with it for 3 years causing me grief every single day. First adjustment was finally able to move but it continues to flare up. I have noticed regular excerise keeps the pain away

[@rhythmpawar6038]

Thank you so much for sharing your knowledge. I had a bad fall while playing basketball and now I’m using all of these exercises for my rehab. Love from India 🕉️

[@Louise-lg3wt]

Sooo helpful!!! I’m 76 and have pain in the sacroiliac and hip areas as well as right knee arthritis. The modifications you illustrated were particularly useful. Glad I found your channel.

[@Username_copied3]

I have similar problems, which of these helped you without further injuries ?

[@amaranthinedolour8292]

Feeling called out watching this video while having EDS so can try to relieve my SI pain. That moment when I havent been working out enough and go to lift a heavy box and can literally feel things seperate. I find my core strength really effects my SI and lumbar pain areas.

[@aidasanchez6368]

Best video for such condition. Thank you.

[@guidostock6739]

By far the most systematic and clearest video on this topic on KZbin. Helpful and so much more honest than all these instant, 30 second and 5 minute fixes... Thank you!

[@brendasaller]

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzbin.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

[@DASwanson]

As someone who underwent pilonidal cyst removal decades ago, the mod options are greatly appreciated. Well done and thank you!

[@AmyKnott2020]

I had one too, but never thought it was connected to my SI joint pain. You find that to be true?

[@philipkim9779]

Thank you for this amazing educational content!

[@user-sc3tr9bx7o]

Great way how to present a set of exercises! Thank you!

[@GreenEyesTX]

Can’t explain how helpful your videos have been to me. I have been an outpatient PTA for 6 years and now I’m in PT school. Thank you for all you do!

[@divakarluffy3773]

For people who are suffering this in age 20-30 start walking and brisk walk daily morning and evening it will be painfull but don't stop complete as much as distance u can it should not be too painfull , if u keep this up for ,2-3 weeks damm sure your pain will reduce 50% even more , streches also imp

[@rohitchavan8061]

@@divakarluffy3773 guys he is true just keep walking every 15 min atleast short distance aswell as evening morning walk. . sitting increase the problem.

[@my1creation]

Showing the various modifications is awesome 🔥 🏆 👏🏽

[@brendasaller]

Combinar salto simètrico y ejercicios de torsiòn y estiramiento lumbar y pèlvico, es la llave de la eterna juventud kzbin.infoawY6ZfBCBmE?si=QNb5cgjG-TatBpGT

[@aliqureshi3649]

Great content and precise instructions. A lot of these rehab exercises are done generally for core strengthening.

[@chrisbgood2359]

Thank you so much for this information. Im looking forward to trying these.

[@FairladyS130]

Great stuff, love the list of progressive exercises for a significant pain situation.

[@miked319]

Had sij pain after hip replacement, getting better, I'll try some of these movements! Thanks

[@macelven]

I wish all PT/physio videos were this concise and helpful.

[@robb4964]

I wish they were consistent

[@winterbird4447]

Sitting in squat for 30mins to an hour a day for 1-2 months fixed this for me after 15 years of trouble. Now I only need 5-10 mins a day.

[@ariestarzga]

Wow will try this

[@BlessedBeMyDay]

I am 70 so my😅 squatting is a chore. I don't want to do chores . Chore to do for 1 minute , any longer I wouldnt be able to get up.

[@ldecker0129]

My knees would give out, and I wouldn't be able to get up

[@DrGuha]

Thanks for an excellent analysis and explanation. Thanks.

[@BigDees19]

This was so good thank you

[@Songfugel]

What a great video, complete with actual medical sources

[@hannaraoul7731]

Hello and thank you. It's great to watch and try :)

[@gymfreak659]

Another gold ❤❤ thank you ❤

[@dejanbrakus]

You are king,the best on youtube,keep going

[@77cats-pl8ov]

I'm surprised to see that many of the first exercises listed in the videos are some I used to regularly do until the pain arose. It's great to know they're not in cause but actually beneficial. Thanks for the in-depth explanation.

[@fimenduro]

Even though the si joint moves in mm, the differance at the fingertips is in cm, with my diagnose - imbalance in core muscles was the culprit. Weak (thight) glute medius and illiopsas ment my left si joint jammed.

[@elizabethhornak183]

Excellent 🎉As a runner, I appreciate the highlighted protocol.

[@Meghbalikardeshe]

Very effective video, lovely

[@hyvakoira]

In my case, pain mostly comes from standing still for an extended period of time while walking is the best relief. So glad to find out exercise is allowed.

[@annikamodin5998]

Thanks!!! I have had a diskproblem L4-L5 and this was something I got after the worst crisis( 2 yrs) with this had improved. Now I have got this instead! Appreciate your exercises!!❤

[@jeffmishler1028]

Exact same thing here.

[@NoelIRE]

Thank you for mentioning Ehlers Danlos Syndrome.... it's soo often overlooked. 😊

[@nicesimbulandawal1974]

Thank you, well explained👍

[@lenagjolaj8871]

Thank you and God bless you 🙏🙏🙏❤️

[@dondouglas3431]

Agree that rotation of the normal SI can't be felt or observed by naked eye. However, abnormal hemipelvis rotation from a fall,seat belt forces from a car accident and pregnancy etc.can definitely be seen by the naked eye using palpation of the ASIS and PSIS to determine anterior or posterior rotation of the painful side. Use of specific isometric exercise to return the painful rotated hemipelvis/SI to level position relative to the opposite side often works for pain relief .One can see this change with post treatment palpation of the ASIS/PSIS. I agree with the need to exercises you gave as examples to strengthen hip,SI and low back.

[@callumsims1347]

This was great. Thank you

[@jda7499]

Such a brilliant video ❤

[@alirezakarimipt]

The explanation was great Dear Colleague

[@jcanela4731]

Thanks for this video. It reaffirms the type of movement that feels right in my body. I’ve had SI joint issues for 10 years. Walking helps but for me, walking BACKWARDS slowly sometimes helps realign my hips. Im finding that exercises that involve upper and lower body engagement or negotiation ( back extensions, deadlifts, pushups on my knees, modifed mountain climbers, wall pilates) help activate the rights muscles. Also, Pliates side lying ( oblique and hip work) series help me. Howver, what seems to be key for me is breathing and being in tune to holding tension in the core/diaphragm. it gets worse if im stressed. So MELT (nuero integration, alignment and rebalancing), qi gong ( sorry if i misspell), breath work is also part of my routine. Just laying on your back with legs propped up on a chair or ottoman while focusing on releasing any tension and breathing into your back helps to relieve pain and avoid holding tension.

[@hakanozturk9672]

An amazing video as always my dear colleague 😍 big hugs from İstanbul 🫂🤗

[@Niftynefty]

Awesome. Thank you very much.

[@wdinc3166]

Good stuff! Thx a bunch.

[@acerimmer8338]

Great stuff. Would've loved to seen METs addressed. Yes, you mentioned 'pops', but METs are much more than that. In my experience w/ both patients and myself, they provide great relief initially, but also help decrease mm imbalance for longer-term pain reduction- along w/ the previously mentioned exercises, of course.

[@creativelady7]

This video is very clear and well done. I have watched many others for sciatica but this seems to cover it all with simplicity. Thanks very much.

[@tedantares2751]

Except at 6:31 he does not say in which hand you should carry weight - on the side where the pain is or on the opposite side. The same is with single-leg deadlift and single-leg bridge

[@TayThames]

this video was great thanks for all the info just wish there was an overview of the stretches as well...thanks

[@IdVill]

Hip thrust help me so much.

[@trema1n3]

THANK YOU!🔥🔥🔥

[@kylecontreras8741]

Great video!

[@chinkapinfishwych8772]

Intelligent solutions. Thank you

[@mrityunjayrock7808]

Really help full video thanks you

[@mojotramp]

Excellent video

[@sgtcojonez]

Thank you!

[@henriettasackey3910]

Very helpful thank you

[@stuffstuffstuffyay]

helpful, thanks!

[@ralph.wahldren]

Thank you E3!

[@user-ow9jy8ss8u]

very nice video!

[@nestorlutsyk1317]

Nice video content!

[@mohammedhse4451]

Thank you very much bro

[@rajeshchatterjee8446]

Good information.

[@rodmckenzie2827]

I had surgery to pin my Si joint to my hip!!! Pain subsided for several months but returned about 3 month ago. The pain is severe in all movements including sitting,walking,standing and exercising.

[@Sagar-que]

I am 18 year old and i think i have joint pain i always feel that so are. these exercises are usefull for me

[@taneryelkovan2963]

Many thanks 👏👍🙏

[@audreyhardin6369]

I have the same pain and was recommended to get epidurals for pain management. I’m a little nervous. Will start these exercises before injections.

[@JES8SHRNDZzz]

After a deadlift without a belt, my pelvis shifted, Tha Chiropractic adjustments R helpin, but I’m still kinda disabled. Hardly walk n sit.. tha vids R great btw!

[@enjoy_life_88]

Thank you

[@bodhiyogainternational]

Great video

[@rabiaahmed1263]

I was waiting for a video on this topic, thank you!!!

[@jaredshearsgolf]

I’m a golfer and think this is exactly what I get on my right side. I think the constant loading and rotating around the right hip is my cause.

[@nazariimenzheres7417]

Low back pain rehab please, specifically L5-S1

[@intensity.density2208]

Here's what helped me get over this. 1. Pelvic tilting exercises. I do this hanging by dropping one side, and switching between the two sides. Also forward hip thrusts. 2. Consistently stretching and releasing hip flexors. 3. Strengthening the glute muscles and the lower back muscles. 4. Stopped placing my wallet in my back pocket while driving or sitting.

[@pankajupreti8967]

pretty neat explanation . I am yr subcriber :)

[@BLZN_Sn1ck]

I got a pretty constant pop from mine I'm only 32 but I was in a car accident. I slide off the road with a dump trailer hooked on to my truck and now I have had this pain ever since it's been 2 years now

[@hossam5395]

Best wishes

[@stephaniehenry5617]

i started having this issue after being hit by a car while i was parked. This video is very helpful although some of the movements suggested cause it to flare up

[@maureengarry]

Thank you for all this great info. Question about popping in joints being from gas release. Why does gas build up in the joint? I have never undersood that. Thanks

[@HumbleBee123]

I have hypermobility and I was bullied by my managers. They for years deliberately made to do jobs that hurt the area e.g. lots of low bending. Despite having drs note saying not to. My managers caused so much pain that I thought I'd be in a wheel chair. I have now left but now suffer with inflammation, clicking and generally more weakness in the area. Thanks for video.

[@irshikha]

That's terrible. Hope you find something that cures it permanently.

[@brendaechols5929]

Same

[@EnigmaticAnomaly]

What inflames my SI joint (or what feels to be the SI joint) most are those side planks and farmer carries. Also, raising my left leg while standing (or sometimes seated) tends to cause a slight tinge of pain or burning sensation. This condition doesn't really like those bridges of bird dogs either. So really anything meant to fix the problem is actually making it worse.

[@VK-xu2xv]

Amazing

[@smileyy777]

I’m just 26 but I’ve been having this pain for a couple years due to my nursing job 😬

[@benorsula9230]

Thanks for video looks spot on from my experience. Had serious soccer si joint 3 years ago, after I got back to high performance again then for the last 2 years I realised I was doomed to train hard to keep the muscles strong and with some tension, it’s so sick I can train heavy doing sprints plyo soccer and I feel pretty great, but if do nothing for 2 weeks~ especially heavy deadlift my right hip feel so fucking tight and uncomfortable. I would appreciate your thoughts on this

[@jannmacdougall1448]

Same here,LOTS of tough glute work. Then everything else normally, so worth it😅

[@Mistertriplezero000]

Facing this pain since from year

[@johnrambot]

My left si been hurting since 01’ dirt bike accident got a broken tail bone also. Laying back down hurts it. Have to sleep with a foam roller under the sacrum to relieve pain. Guess it positions everything to were it needs to be.

[@HahnJames]

On February 23rd, in a freaky, fluke of an accident, I collided with one of my judo students with great force. My orthopedic surgeon said that my tibia was forced into my femoral condyle and was shattered. I now have a brand new titanium plate and seven screws in the top of my tibia that reunite that bone with the knee joint. I have not spoken with the physical therapists yet. What sould I expect and what are some good questions I should ask?

[@abhiramsudheer07]

👍🏻informative

[@KenanTurkiye]

Thank you for the info. 🤓👍

[@soledoutreviews]

I’m self diagnosing my self at them point got X-ray and mri this week. But everything you point out is what hurts on me and I get that pop as well sucks cause standing at work has become a task and that’s when it hurts the most. Gonna try some of you PT exercises they thought it was my lower back but I tried to tell them it’s on the right side almost in buttocks area.

[@moistmeat69]

I had pain for YEARS and had atleast a dozen doctor appointments for it. I always told them it's not really my back more so my butt on the right side. They even did x rays but pretty much never gave me an answer or helped me. They told me to take ibuprofen when it hurts and to not do movements that aggravate it. This just made it worse and made me stiffer. Finally I saw a chiropractor and the combination of adjustments, stretching, and hip thrusts took the pain away. Long story short doctors can be useless sometimes lol

[@irshikha]

Omg.... Same here. I guess, the right side is dominant, so lifting something or being more inclined towards the right side may have caused it. I've had this for a month now and it gets worse when I lie down. Walking feels good and standing up too, but lying down and changing position is terrible. I've never had such an irritating issue. I'm trying not to visit doctor after watching all these videos and seeing comments underneath. Hope something brings permanent relief.

[@soledoutreviews]

I guess i have a herniated disc in lower back

[@khaledlod160]

Can you talk with us about biceps dislocation Rehab and if can i go to gym again

[@TheVovv]

Great video, will save it to share with anyone I’ll hear complaining of si pain going forward. Thing is though, I’ve been doing all these as part of my workouts, but the only exercise that helps me personally keep si pain under control is the hip airplanes performed prior to major lifts like squats and deadlifts. Would love to hear your take on that

[@maryam1065]

Walking and standing is the worst for me. My pelvic tilt puts so much pressure on my si joint and lower back muscles. Been working on it for almost a year now and had to re-educate myself on every movement and exercise. Uugghh it’s tough.

[@BrandyWiseNL]

Try Dr. Rowe exercises. He has playlists for glutes, hip, lower back, SI and more. Helped me a lot. 😊

[@goodyeoman4534]

I have pain in the right hip/buttock area but have no idea if it's due to the SI, piriformis or sciatica. I'll just do a mix of hip, glute, and core exercises and hope for the best. Nothing seems to work thus far.