Easy Fix For A Common Underlying Cause of Low Back, Hip & Knee Pain

[@douglassmith7145]

I have these issues for many, many yrs now - I have not done this exercise so I am truly, truly grateful. Thank you Dr. Yoni - how very kind of you to demonstrate this stretch

[@painfixprotocol]

Glad it was helpful!

[@donm8363]

Thank you. This is extremely helpful and I can feel the difference after 2 days. Amazing.

[@painfixprotocol]

Thanks great, Don! Cheers!

[@nicolecommarmond7151]

Great! So much precision and emphasis on correct posture at all times. I am reminded of BKS Iyengar’s yoga and his medical yoga sessions in India. Not a small compliment!

[@painfixprotocol]

Thanks so much, Nicole! I'm so glad you enjoyed this video!

[@AlanBoddy-fl2qp]

I do this on the floor (ala Yoga) Hold for a while on both leg's. Bit painful at first then as I hold the stretch I can feel the muscles and skeleton opening. A great feeling aaaaah!🙏 But Ill try. The 3 To one as my. Left side is always tighter thanks

[@painfixprotocol]

Glad this was helpful for you, Alan!

[@anitatrease1049]

These exercises are brilliant thankyou.

[@painfixprotocol]

Thanks Anita! Glad you like them!

[@tinarobinson4710]

I had back surgery in 2013. L5-S1. Ever since ive had severe back, hip, pelvic pain. It has gotten worse each year since. 😢

[@painfixprotocol]

So sorry to hear that, Tina. Has anyone been able to determine the source of your pain?

[@myhanhnguyen4272]

What about people who have a hip replacement and that side is restricted

[@painfixprotocol]

People with hip replacement need to be cautious when it comes to stretching. It's a good idea to check with your surgeon and get a list of recommendations that are specific to your situation.

[@loriking3621]

Your exercises have helped me immensely. Thank you! I have been telling my daughter for quite some time that she needs to do your exercises. She just found out she is pregnant. Do you have exercises you recommended that women do during pregnancy?

[@painfixprotocol]

Thanks for your kind words, Lori! And for sharing this information with your loved ones!

[@betsyberger3101]

Thank you so much.

[@painfixprotocol]

You're welcome!

[@mariannewebb6232]

I have problems with arthritis in my facet joints giving me sciatica. Are there any stretches that would help? I really enjoy your videos and will try the pigeon . Maybe it will loosen me up a little so that I can sit cross legged in yoga poses. Thank you very much

[@painfixprotocol]

Thanks Marianne. Yes facet problems can be challenging - it's a good topic for a future video.

[@mariannewebb6232]

@@painfixprotocol Thank you so much for your quick response. That would be great. Thank you.

[@marywoo1346]

Thanks so much!

[@painfixprotocol]

You're welcome Mary!

[@judybagwell7322]

What do you do for repeat Groin strains?

[@painfixprotocol]

It really depends, Judy. The underlying cause of a problem like that can vary from one individual to the next.

[@rinakoradia231]

Hi Yoni, thanks for sharing this! I have done the pigeon pose while sleeping. This is a better way of doing it. I have been struggling with SI joint problems since last 20 years. I would like to know what are the best exercises (2-3) to help the joint go back into its place and strengthen the muscles around it. Also quick question-just strengthening the muscles around the joint, does it automatically put the joint in its optimal place?

[@painfixprotocol]

Great suggestion Rina! No strengthening around a dysfunctional joint does not automatically right all wrongs. t depends on what's causing the problem. The first step is ALWAYS to identify the source of the problem.

[@wendyralph2795]

What can you do for pain in that SI joint?

[@painfixprotocol]

Great suggestion, Wendy! I will make a video about that soon!

[@maryjones5043]

Great info and demo. Does RFA resolve chronic pain from SI Joint Dysfunction? And is it typical to have thigh pain with SI Joint Dysfunction? Thanks, Mary

[@painfixprotocol]

Thanks Mary. I am not a fan of RFA for joint dysfunction. It makes more sense to normalize functionality at the joint than to destroy the nerve.

[@betsyberger3101]

I know my pelvis is rotated because my sternum and belly button don't line up. I can't really tell if my left side is tighter because it has so much arthritis and my right knee falls inward so that side moves more. I think my pelvis rotates towards the right. Should I be stretching my left side? I love your videos. Many thanks.

[@painfixprotocol]

Good question! Keep in mind that when one side of the pelvis moves, the other side moves too - usually in the opposite direction. This is the body's attempt to maintain balance. Stretching is one way to affect a pelvic rotation (torque) but it has to be applied properly in order to do so. Everything starts with figuring out the source of your issue. In this video, I showed 1 quick assessment but there are many more. I will make more videos to demonstrate others.

[@judybucholz5619]

Thank you Yoni. I am quite restricted both sides. What is the optimal frequency for results in a healthy individual who doesn't have pain. eg Can it be done several times a day mindfully, with good breathing, not forcing? Also please advise if you advocate chest down belly braced, or is some chest expansion applicable. Appreciate your work.

[@painfixprotocol]

Absolutely Judy! Twice a day will accelerate the results - as you say "mindfully & not forcing". As for the torso, gentle bracing while maintaining neutral (normal) curvature of the spine is ideal.

[@AmandaStiler]

Thank you Dr Whitten. I have been slowly working with the pigeon pose. The question I have is that I am now having some pain (and stiffness) on the front facing area of my left ankle/foot (not the sides), especially when I try to bend my knees and head toward the ground. Is there anything you can recommend to help with ankle joint flexibility and strength? thanks

[@painfixprotocol]

Great idea for a future video! Thanks Amanda!

[@mcrawford5877]

@@painfixprotocol Did you ever make an ankle joint flexibility video? I have a hunch that an ankle I injured when young has adversely affected my posture and gait through the years.

[@judyoliviero6867]

What do you recommend for uneven hips?

[@painfixprotocol]

The first thing to do is determine the source (or sources) of the unevenness. I usually begin by checking all ranges of motion around the hips/pelvis.

[@judithbleiberg5868]

That was great

[@painfixprotocol]

Thanks Judith!

[@susanrotenstreich7703]

Diagnosed with cervical spondylitis and have intermittent pain Fr upper shoulder down arm ( outside and under arm ) to hands and last 2 fingers ..suggestions for alleviating pain ?

[@painfixprotocol]

Sorry to hear this, Susan! Unfortunately, it's difficult to provide specific recommendations without a physical examination.

[@christaray5945]

What if hip replacement has caused referral to lumbar spine and extreme pain there? I imagine there is neuro-muscular/skeletal reorganization happening as body comes out of compensatory holding patterns.

[@painfixprotocol]

Lots of things can happen following joint replacement. The most important thing is to normalize functionality (coordination, movement and strength) around the artificial limb.

[@DorothyWellington]

I have had lower back pain for years. Now at a pain clinic. I am so confused. They did the ablation on one side and the pain is still very bad and more difficultly walking. Now they want to do the procedure again on the other side and l am afraid my ability to walk would decrease to a walker.

[@painfixprotocol]

So sorry to hear this, Dorothy. Ablation is often presented as a "cure all". When in fact, for the VAST majority of pain sufferers, it does not, in any way, resolve the issues that are actually causing a person's pain. All it can do is mask symptoms. Unfortunately, the result you describe is not uncommon with that type of treatment. You should definitely share your results & express your concerns with your doctor. And maybe consider seeking out a second (and third) opinion on your situation and treatment options.

[@DorothyWellington]

@@painfixprotocol You were so kind to respond, Thank You. That's exactly how they responded to me as a "cure all." But it didn't work for me.

[@kimnewis6882]

Can you help with weakness as regards core l am bending forwards and find it hard to keep my posture straight this is because l have disc's in lower back causing the problem.

[@painfixprotocol]

Thanks Kim! It's a good topic for a future video.

[@lah999]

🙏🏽🍀

[@painfixprotocol]

Thanks lah!