Exercises For SI Joint Pain Relief

[@lornanissim-wright8500]

I love you! What a joy to have found someone who can really help… so many osteopaths, chiropractors, Orthopeds, sports massage - nothing works more than temporary relief and I’m awake every night for hours due to the pain… everything you said is right for me- the fall, the 4 pregnancies, the tightness and looseness at the same time, I’ve just started and can’t wait to continue to get back my life. Thank you!!!!

[@lellytalks4296]

Dr Ennis, honestly- thank you so much. So many people don't recognise the abject misery caused by SI joint problems. Those that do will only accept it being tight and not loose. For women, we can have multiple reasons for the SI to become hypermobile but it's so poorly understood. Your videos feel like a light at the end of an incredibly dark tunnel of pain and medical dismissal. The internet may bring many problems but I'll be forever grateful for it allowing people like me, in other countries, to access the knowledge, skills and incredible free help offered by true experts like yourself. Deeply- Thank You 💜

[@drkristieennis]

You are so welcome! I hope you continue to do and be well:)

[@jessicacookiehardin]

In tears!! Finally, some real, natural help

[@texasmarshalls]

Wait, that last exercise felt so good and hits that exact spot! I have been trying stretches and can't seem to hit that area. Thank you for posting this!

[@REDMAN298]

Just wanted to let y`all know how much you`ve helped my neck problem. Chin tucks and turning head side to side has reduced pain and I haven`t had to do the dreaded traction therapy. You so rock girl. I`m 72 and recuperating from a nasty hip replacement 10 weeks ago.

[@drkristieennis]

I’m so glad I can help! Keep up your good work 🤗

[@joewar-booker5485]

Our beloved favorite doctor in a new great contribution to see us healthy. Thank you for sharing 👌🏼

[@MrRobbwallace]

Good advice while being easy on the eyes.

[@Gretanne1]

Haha

[@westyw.4235]

Doc is gorgeous inside and out.

[@TheRealMusic4Life]

Amen, just a beautiful person all around!

[@adrian_V99]

After watching your video, I realize that my therapists have erred. Definitely not my SI joints...thank you for demonstrating their precise location, and for your sunny disposition.

[@tridentvibes]

This changed my life at 1:11 in the morning April 2022 lol I have dual inguinal hernia w./ mesh (😔) and umbilical hernia not operated on and this may extend my good years. So many thanks. Hope to contribute someday. This has influenced my life and I am 31 and this is gonna save me from all this damage sustained in plumbing and multiple heavy lifting jobs.

[@TheRealMusic4Life]

Seriously amazed by you Dr. Kristie!

[@artwithmycoffee]

Great job, thank you! I deal with all of this and didn’t realize it was the SI joint. Everything you said applies to me and will help me round out how I have been dealing with this. Again thank you so much for your videos. I always find them helpful and enjoyable.

[@drkristieennis]

You are welcome and I hope your pain gets better quickly:) check out this follow up video too: kzbin.info/www/bejne/nHqvlYGji9qhkK8

[@wyrda8]

Thank you sooo much! I was in pain for almost a month and not many exercises helped me. But as always your help is the best help! I really enjoy your videos.. not just for it's helping my body, but also watching you actually doing the exercises is great. Your energy and your look. just. amazing. Thank you !

[@drkristieennis]

You’re welcome! I’m glad to hear your pain is better!

[@mrcchatham]

So glad you are well and back!!!

[@drkristieennis]

Not yet:)

[@joeayala4812]

Hello doctor I am a new subscriber to your awesome channel thank you for all that you do. I find your exercise routines not stressful or time consuming but they are very effective and my 56-year-old body is responding perfectly thank you again Dr please have more of these incredible videos!

[@drkristieennis]

You are welcome 🤗

[@nagalakshmimadineni3918]

Iam suffered this pain long time present I do this exercise is relief my pains so happy love u dr kristie Ennis 😊

[@drkristieennis]

I’m so happy to hear you have relief!

[@shania.sinead530]

What a creative workout!

[@birdlaw1019]

Another killer video, that chair/leg stretch is a game changer!

[@drkristieennis]

Thank you! It’s my go to:)

[@janschautz1965]

Awesome Information! Thank you for that. I have been dealing with this ever since I had Covid a few months back. Weird to me but that’s when it started. I’ve bought an inversion table and it seemed to make it worse. I do some stretches but none of these. I will be doing these tonight.

[@drkristieennis]

Hope they help! I actually have a lot of patients with back pain during and post Covid!

[@wilkssan613]

gosh, your video was so giving. many thanks will definitely be useful.

[@drkristieennis]

You’re welcome ☺️

[@robbiesmith3476]

Exactly the place where I get pain so exercises great for me x

[@Venom-ez6ip]

Great video. Ty so much for making these!

[@drkristieennis]

Thank you and you are welcome!

[@szafer555]

Thank you Dr Kristie! These exercises have shifted the gnawing, niggling pain. God bless 🙏🏼

[@drkristieennis]

You are welcome!

[@gabithemagyar]

You just described my symptoms exactly !!!! Time to try your exercises :-)

[@drkristieennis]

I hope they help!

[@spbaral9730]

my problem 100% this is dr. Thank you

[@drkristieennis]

You’re welcome! I hope these techniques help!

[@DolphinConsult]

All boxes ✅ Thank you for all the great exercises - I’ll try them out in the morning (it’s night here) 👍😃🇩🇰

[@drkristieennis]

You’re welcome! Hope they help you out 😊

[@garyfarm]

So many helpful tips today to work into my daily routine.

[@drkristieennis]

I’m so glad I can help out ☺️

[@tridentvibes]

Oh my God this is repairing my life

[@EmorettaRobinson]

Thank you. I needed to find something or in this case somethings to help me in these areas.

[@drkristieennis]

Hope this helps you ☺️

[@EmorettaRobinson]

@@drkristieennis me too. Lol. I did the part where I was leaning against the wall. I may not have done it right. I may have to order the tool you created. But I insist on finding a solution for the pain I've been experiencing for years. No one ever talks about how exhausted being in constant pain year after year can make you.

[@drkristieennis]

@@EmorettaRobinson it is both mentally and physically exhausting!! Keep me posted:)

[@jeffreyrubish347]

Good info! It seems once disc disease was discovered everyone started blaming back pain on that and forgot about the "sacroiliac."

[@drkristieennis]

Thanks! That’s very true about discs. There are so many causes of back pain that tend to get neglected, including the SI and even muscle issues.

[@lindseyconnor1999]

Once I get some relief which these worked amazing by the way, how to I know when to start doing the stabilizing exercises?

[@drkristieennis]

I’m glad these helped and great question! I usually want my patients to be able to perform any strengthening exercises without pain.

[@beauxnouveauxfinearts4391]

thank you for sharing this! very helpful and informative

[@drkristieennis]

You're welcome! I'm glad it was helpful:)

[@kristybeck3494]

I have such grinding on the R at my SI joint. Sometimes with any weight shifting. It is getting pretty painful, thankfully I have some better days but always the grinding. I am a PTA, and have yet to be able to stop this. I will try all you have shown in this video and the one that followed. Thank you!

[@drkristieennis]

You’re welcome and I truly hope this helps you!

[@eddiedelrizzo7308]

Very nice Dr Kristie good easy movements that are effective ❤️

[@pauldami3615]

Very informing & helpful video 👍

[@drkristieennis]

Thank you!

[@amirprog]

I love your good vibes! Keep it up! Greetings from Israel.

[@shourjosarkar2058]

Thank you so much doctor for this valuable video..could you please share the link for the low back exercises video referred by you at 14:51 time line of this video?

[@drkristieennis]

Sure! Also? If you click the video that pops up you can view it there.

[@beingcentered]

How can I order the Derma Edge please? I live in Toronto Canada

[@jamesfernandez4664]

This is excellent and I just did on the bed. I used a wooden massager with 5 fingers. It works. Question is must do daily? How long? 2-3 times a day. Got sciatica on my left leg. Thank you

[@drkristieennis]

You’re welcome! I do typically have my patients do these exercises, if tolerated, twice a day.

[@taylorlee8533]

Love your stretching videos need them badly hip flexor psoas and SI…Young Frankenstein is a great movie…

[@drkristieennis]

Thank you!

[@titaniumbowlingball4258]

Love the exercises..have issues both legs...not seeing derma edge link

[@pmontano8500]

Thank U was a Great help ☺

[@drkristieennis]

You’re welcome! I’m glad it helped ☺️

[@ranjitaphairembam1867]

Thank you and i ❤ you so much sweet heart.

[@redemptusrenatus5336]

Dr. Ennis, I really appreciate you taking the time to explain and describe/demonstrate these exercises. I have to admit that I can be an idiot and need a bit of extra help at times. These exercises do seem to help, but what I need to know (especially for the isometrics) is just how much should I be pushing? It seems people demonstrate these and I can never tell if they're not pushing much because it's not needed, or because it's just a demonstration. I'm quite strong and having done very heavy lifting (squat, deadlift, bench, etc) I just assume you have to be exerting yourself or nothing is really happening. Could you please give me an idea of how much pressure should be exerted on these? What about when releasing the hip flexor, how hard should you be pushing there? Thanks for anything you can tell me, it's much appreciated.

[@drkristieennis]

Thanks! The pressure is actually very light. This is about resetting and not building big strength so go very gentle:) For muscle release, I tell people no more than 4/10 on the pain scale.

[@redemptusrenatus5336]

@@drkristieennis Thanks so much Dr. Ennis, you're a lifesaver. Hope you have a wonderful week!

[@USMCdad470]

Another good one. What do you recommend for hip issues?

[@drkristieennis]

Thanks! See if any of these help: kzbin.info/www/bejne/b5yQYWiJibZ7gJo kzbin.info/www/bejne/gnzOpGuMgtNgfc0 kzbin.info/www/bejne/oJyxdaSGerxob7s

[@constancefolk1800]

Which video do you recommend for additional strengthening to support the SI joints beyond the couple at the end of this video? Thanks!

[@drkristieennis]

I tend to have my patients focus on glute and other core work that uses the supine position or 2 legs

[@constancefolk1800]

@@drkristieennis thank you for your responses!

[@drkristieennis]

@@constancefolk1800 you are welcome!

[@indusharma6121]

Very well explained. Does this SI muscle impact top of the foot as well.?

[@drkristieennis]

That joint can impact the foot but that typically comes from somewhere else.

[@psmith0423]

Love the advice. thanks for sharing.

[@drkristieennis]

You’re welcome ☺️

[@dorimishali9355]

Thank you so much …!

[@drkristieennis]

You’re so welcome!

[@Crosslegs]

awesome work doc

[@drkristieennis]

Thank you!

[@jgullave16]

Plan to add the floor "bicycle..." thanks! (And good triceps definition.)

[@drkristieennis]

You’re welcome and thanks! Years of swimming:)

[@jgullave16]

@@drkristieennis hope you had a good weekend!

[@drkristieennis]

@@jgullave16 thanks! I did! Hope you did too:)

[@cynthiamartinez3192]

Hi Kristie. Can we do any exercise while at work gor SI joint ? Should and how do we massage to prep it for stretching and then strenghthening? Should we ice if it pain or warm heat? Thank you Kristie. 🙋

[@drkristieennis]

I certainly think the first 2 exercises can be done everywhere:) I do like doing some gentle massage into the glutes, piriformis, and hip flexors. Check out the piriformis video too. That might help:) kzbin.info/www/bejne/bZ3RpaZ-g5WYsNk

[@Blogdividendreport]

Thanks for this! What’s you opinion on wearing the si joint belt? I wear mine lots! For hiking and walking around. Does it cause other muscle imbalance? When you have time can you do another video with more strength exercises. Thank you! 🙂

[@drkristieennis]

I will definitely add more strength:) as far as a belt goes, I have my patients occasionally use them as they are working on fixing the symptoms and cause but not for long periods of time.

[@ununhexium]

Side lying leg lifts actually aggravate my lower back. I religiously did all of my physical therapy exercises from my doctor of physical therapy, but the pain would get worse until I cut this specific exercise out. The rest he gave me I found helpful. The doctor didn't believe me though and wanted me to continue. I am trying to figure out if I have an SI issue or what. There are certain exercises, like the side lying leg lifts where I hear and feel a pop as if as really tight muscle is snapping around a joint. I just tried some hip flexor stuff on youtube and I couldn't even lift my leg. I feel like I should keep doing exercises that don't cause the pop and avoid ones that do. I'd appreciate any thoughts or advice.

[@ununhexium]

I found a video on how to correct a tight TFL (which I have) and he recommends rotating the foot inwards before doing the side lying leg lift reps. It worked! No pain and my lower back saw massive improvement.

[@drkristieennis]

That is generally what I tell people:) you actually utilize the glute medius more with the foot rotated.

[@donnamylife1981]

I think when I complain about where I’m hurting somehow you can hear me!! You don’t hear the other things I complain about do ya?

[@titaniumbowlingball4258]

Like the exercises/stretches...have issues on both sides...not seeing derma edge link...

[@drkristieennis]

I’m sorry! Here it is: www.drkristieennis.com/derma-edge

[@kimdavis7812]

Do I fight the push isometric on the open knee on the chair? Thank you

[@gregnorris9700]

Will these exercises help if the pain in the SI joint is from arthritis? Thanks!

[@geesehgal7840]

Only here for the sideboob...just kidding....its the dad jokes....still kidding, great stretches and info doc

[@drkristieennis]

Thanks! I can’t help the dad jokes:)

[@helenpou3959]

Does this exercise work for someone with scoliosis?

[@drkristieennis]

It certainly depends on the degree abs where the scoliosis is. It’s a good one to have looked at in person.

[@andrewfox7861]

Great ,thanks 👍

[@steveveinot3495]

I watch your videos and find them very helpful, but I find it hard to concentrate, your are a very beautiful woman Dr Innis.

[@steveveinot3495]

I'm so sorry I mispelked your name please forgive!!

[@seanelucero]

What kind of doctor are you

[@drkristieennis]

Doctor of physical therapy

[@michaelhodges8005]

Thank you..

[@ribusgan]

Should I do these exercises only on the side of my pain?

[@drkristieennis]

I do say in the video there are exercises to be done on both sides so I’m not sure which exercise you are talking about?

[@tiptopsaidhe]

Thanks for this! The last few times I've been to my PT, I say "my ovaries are hurting." He just laughs cause I'm a boy. But, you just explained it as my SI joint expressing in my groin area. ;-). Love your channel. I will start working the exercises. You're a star!

[@SPLITSLEEVE]

My brother had a hip replacement,. I would have to do more math to figure out if his weight is to one side. but I love solving equations like that. He walks with a cane which is probably not the best. I will see if he is up for this exercise.

[@drkristieennis]

I hope that you can solve the problem:) keep me posted!

[@lightsman100]

Hi ! One question if I may ask … my issues is right sided , and I have the feeling of longer leg(right leg) ! Is that natural?

[@drkristieennis]

That can certainly happen! Often times, a leg seems longer than another if there is a muscle imbalance. A true leg length difference can only be discovered by measuring the length of the femur on x-ray.

[@cookingwithruthy9226]

I just started watching you a lot and I have such hard pain between my buttocks and my back. When I walk there is a ton of pain. Where my butt is.

[@drkristieennis]

Does this video help? Or have you looked at these? kzbin.info/www/bejne/ZpquhIatgZKcnZY kzbin.info/www/bejne/bZ3RpaZ-g5WYsNk

[@goldshark4764]

I suffer with this pain due to muscle imbalance. You're thought's on indoor walking videos all over youtube. Could they be aggravating my SI joint?

[@DrManar-mx1bw]

Wonderful

[@drkristieennis]

Thanks!

[@westyw.4235]

I think a bluetooth headset/mic may be a good investment Doc. It's not a problem with every post, but some do suffer from mic placement when you demonstrate a twisting/turning move. Thank you for another beautiful video!

[@arleneduke1378]

She doesn't mention the 2nd most frequent cause of SI Joint problems, lumbar vertebra fusion.

[@markhamasaki7928]

this helps

[@liontribe555]

My si keeps clicking and crunching when I walk, it's so frustrating. This is due to having two laminectomies, I never used to limp before this.

[@jgilmore8]

Young Frankenstein reference FTW!

[@drkristieennis]

I laugh every time I watch it:)

[@Jestunes]

Ha Ha. That was funny.. Love that movie. lol

[@u.4177]

What if I sit and naturally bend

[@drkristieennis]

I’m sorry, I’m not quite sure what the question is referring to?

[@RayHoward1140]

You are just so lovely

[@suzannebennett8987]

ground /ɡround/ noun 1. the solid surface of the earth. floor /flôr/ noun 1. the lower surface of a room, on which one may walk.

[@bpsitrep]

"Intended' understood.... ;-) Took two shots in my hip to resolve mine....eesh.

[@ammaanasuya235]

Very good video, useful video my friend, i am new subscriber 🔔 😊, 👍lk

[@drkristieennis]

Thank you and thank you so much for subscribing!

[@timshel011]

Off topic: I'm curious to know your 25 Hydroxy vitamin D number. Looks like your getting healthy Sun exposure...thanks for the great video.

[@tommclaughlin5354]

Lookin good

[@ftm21stCentury]

Do you see patients dressed up as in videos? 😮

[@frankjones3671]

You're beautiful so awesome smarts delightful amazing wows girl wows wezzz indeed 🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️

[@shellsea9520]

🥰

[@inaxiosanchez2810]

🙏🌌🙋‍♂️

[@drkristieennis]

🤗

[@chamsnour9884]

😍😍😍

[@mariamarino138]

No way can someone in severe SI pain, piriformis pain and sciatic pain, out of shape, and tender all over the sacrum, can do these exercises!

[@drkristieennis]

Sorry to hear that you feel that way! Having undergone significant SI issues, these are techniques I have used on myself and patients.

[@AliMuhammad-pv5xl]

Hi sixcy and beautiful

[@patrickmalarkeyanoldirishm646]

👣🆘