6 Exercises and Stretches to Relieve Sacroiliac Joint Pain

The most common cause of SI joint pain is an S-shaped spine - a big arch in the low back and a big rounded kyphosis in the upper back. This developed spinal position increases the compression upon the joints of the back - the SI joint included.
Realigning your spine with your own mind and muscles through strength exercises is the best long term solution for SI joint pain.
You must learn to simultaneously flatten your low back and straighten your upper back. This is accomplished primarily through two key movement skills that you will train and learn through the MoveU membership - the MoveU Core Brace and Scap Scoop. You must learn to activate and strengthen your deep core breath muscles, glutes, deep mid back scapula muscles and your upper back erectors, while slowly reducing the tension through specific tight muscles through mobility exercises along the way.
Strengthen your alignment, learn proper body mechanics, and live pain-free today with the MoveU membership. For more examples, check out the 10 exercises to relieve sacroiliac joint pain on the MoveU blog today, including some yoga poses!
moveu.com/blogs/news/10-exerc...

[@MoveU]

For more details on SIJ pain, check out our recent blog: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@PeterKing-qk7mq]

This guy is a legend

[@keneticchannel]

Good explanation! I'm a runner who just recovered from experiencing bad SI joint for about a month. The fix was some mixture of stretching hamstrings (straight leg up on chair, bringing sternum toward knee-made a HUGE difference) and eliminating my hip drop (hips dropping from side to side) while running. I got rid the hip drop by pretending like I'm wearing an invisible belt that I need to keep level with the horizon while running. Doing all of those things, SI joint pain completely resolved.

[@MoveU]

Awesome troubleshooting!!!

[@gretajane802]

Thank you for the explanation

[@Yaffatx]

As a T1 person, I loved seeing your 'model' proudly wearing her Dexcom and pump! Great video.

[@supergotcha1]

Just showing appreciation. You guys are legends. Keep up the amazing work

[@blueeyedgirlS]

Ive got uneven hips and a tilted pelvis, and arthritis in both S.I joints, spondylosis, scoliosis, hip impingement, hip dysplasia and arthritis in both hips. My right S.I joint is the very painful one. Thanks for the tips!

[@MoveU]

Oh please join our membership! You've got a lot of fixing to do and we'd love to help!!! We're going to be posting a blog with more details on SIJ pain in the next few days, but here's one on uneven hips for now... hope it helps: moveu.com/blogs/news/how-to-fix-uneven-hips-for-good

[@lovelylauriestorlie]

OMG, thank you!! I have been struggling with this pain for 5 years and no doctor or chiropractor has even been able to tell me what is causing the pain. Everything you say here describes exactly what has been going on with my body. Thank you! Thank you! Thank you! 🙏🏼🥰✨

[@MoveU]

You're welcome! For more info, check out our blog on the subject: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@BikeIsLife4EverGG]

This channel taught me a lot

[@MoveU]

So glad! We're going to be posting a blog with more details in the next few days as well, if that's helpful. We'll pin it to the top of the comments here when we do.

[@janetr8751]

Finally someone can explain it all in detail why can’t PT explain it that way too?

[@lakshmivarshika6621]

Love the content. Gave cause, relief and fixes. Please keep it going.

[@jessicaylynn6631]

Omg your videos are very informative and hilarious!!! Well done 👏 😂

[@carlosbardales2730]

What a talent. Marketing & Technical knowledge. Congratulations!

[@Samael-Metzger]

Michelle needs her own channel. Everytime she comes on, I completely forget what that male assistant of hers is talking about.

[@bethberry320]

Thank you for your work!!

[@shelleybojesen3809]

Cheers for all the hard work! 👍🏻

[@T.K.Do-Jeddah]

❤ رائع ، أكيد نحن نقدر ما تقوم به من عمل عظيم ❤.... my favorite channel on KZbin

[@spearstalkers]

excellent. thank you, im subscribing now.

[@nikkijones9713]

Great video! You seem affable and accessable ☺️

[@Bvirgo21]

I FFFING LOVE YOU !! Great video TYVM

[@jennielunn2226]

Very clear information, thank you so much❤

[@moij5962]

This was amazing teaching. And please continue to be you🎉🎉🎉

[@MoveU]

Here's more where that came from: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@Libelula.Flow.byTabs]

Love ye guys. Thank you for all the knowledge

[@jillchristian1667]

You're my Hero!!!

[@deepatanna]

Super explanation👏🏻👏🏻

[@coachlynn1301]

Awesome!! Love this guy! I’m joining:-)

[@iamwendiwithani4115]

This is exactly what I've been looking for AND explained in an entertaining way. I have heard my doctors talk about extension and flexion, but you're the first who ever explained the difference between the two (joints vs. discs) THANK YOU!

[@MoveU]

You're so welcome! If you want to learn more, we've got a blog on it: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@mariabottivillegas2667]

THANK YOU GUYS!

[@MoveU]

You're so welcome!

[@eddieweiss192]

💪nice explanation

[@jamesf1525]

Thanks much for the info. Working on some of these and more currently.

[@MoveU]

You're welcome. Here's more where that came from: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@trugod1460]

Get me two week, and I'll be back in the pool ... very helpful 👌 ☺️

[@MoveU]

You might find this blog we wrote helpful as well: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@mariannebird4630]

♥️♥️♥️♥️♥️ love this guy. So much amazing info! Very helpful!!!!! Thank you. You finally targeted what my main issue is. 🙏🏻

[@MoveU]

So glad it's helpful. We'll be posting a blog on it soon as well!

[@pattin7116]

Thank you! SO MUCH!!!!!!!

[@MoveU]

You're so welcome! moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@tasoftail]

Awesome! Thank you! Creative, funny and helpful!!

[@jimc7320]

Nice and Thanks, great piece, I do a few of these exercises and never knew specifically why or what it directly affects, truly great work

[@MoveU]

Here's more where that came from: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@mzimmer1751]

Great descriptions & demos! Thanks! Can this this type of problem ever lead to numbness in the feet or hands?

[@MoveU]

Maybe in the feet, but not in the hands. You're describing what sounds more like nerve compression in the spine somewhere.

[@zippydeer]

Excellent content (me no like F word)

[@1Alphaofallalphas]

First, love your channel on informative health information 👍 Second on the SI joint, I had L knee surgery way back w/o issues and always stable. My SI issue occurred when I started doing “Farm’s Walk” w/ 20lbs dumbbells per arm. Squats helps but I will do your recommended exercises. Awesome channel!!!!

[@MoveU]

We're going to be posting a blog with more details in the next few days as well, if that's helpful. We'll pin it to the top of the comments here when we do.

[@RazahLP]

well done

[@evestar7194]

Thanks!

[@MoveU]

Welcome!

[@naimakarbache3616]

Thank you for info🎉❤

[@MoveU]

you're welcome! We just posted a blog with even more if this is something you're dealing with: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@krizzleize]

Thanks for this. I’ve got crazy pain in the low back, SI, and glute medius. Both sides. Super flexion intolerant right now. Gonna try these out.

[@MoveU]

We're about to post a blog in the next few days that is going to also be super helpful to you. We'll pin it at the top of the comments here when we post it.

[@levyestateservices9878]

Love it..

[@r0binstrand865]

Showing some f'in appreciation ;)

[@user-vu3fe4tb9j]

Love it

[@lighting_fast]

Awesome information thankyou for helping. I didn't know that the si joint was located on top of the bum, lower back area

[@MoveU]

You'll probably find this blog we wrote helpful: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@bobbytorres3807]

I like this guy🎉

[@Wonderlustwellbeing838]

Thanks for the always engaging info! Question - since you said to show some effing gratitude for your hard work 😆 what about someone who's dealing with SI join pain, but also protuding lower lumbar discs? So, flex and extension are both super aggravating??? Comes and goes over the years. All day walking on concrete floors. Changed footware to no more boots w/ a heel for anterior pelvic rotation. Hypermobility and working on core foundation and stability with a PT. Waiting to follow up. Diagnosed with ankylosing spondylitis 14 yrs ago, but I don't think that's correct. Very active person just not strength training right now until better stabilty. Thanks!!!

[@MoveU]

You might find this blog that we wrote as a companion to this post helpful: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@cheriyost2780]

Do you have experience with those that have scoliosis and spinal fusions?

[@MoveU]

Yep! Our Back & Core program is especially helpful for those with scoliosis.

[@Samael-Metzger]

Do you have another channel without Adam Driver and just Michelle demonstrating anything she wants for an hour or more?@@MoveU

[@alfredoj9791]

He knows whats hes doing :D

[@mangog8277]

I have this pain on my left side but I feel the pain down to my ankle sometimes 😫

[@MoveU]

SI joint pain can radiate down the leg. We just wrote a blog on it that you might find helpful: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@moreskeptical-ro9ph]

Profanity is the refuge of the inarticulate-or the case of arrested development.

[@michalinaokrent6672]

Curse words are in language for a reason and can be used for many different reasons even by Nobel laureates. Scientists proved that cursing helps ease physical pain. I will take this physio's cursing over your criticism every time

[@GobelZachuration11]

Is...this for real right now? Lol hes like...yall dont find physio videos interesting? Here is some ass cheeks to keep your attention

[@cysaangelica]

Hilarious 😂

[@haywardsmartin1923]

Right.

[@FreebirdMeditations]

Hey!! Any change an SI joint could have been injured by an injection somehow..... ???????

[@MoveU]

That's always possible.

[@Samael-Metzger]

Is that Adam Driver?

[@smitaghia443]

We need lady chirio pract.

[@ritasoares8895]

I don’t mind the language as a matter of fact , it makes me laugh Don’t change a thing! Great content and informative

[@skalliwizzle]

You speak my mf language 👍🏾

[@_Epictetus_]

You know what you came here for....

[@Nothingisavailible]

❤❤❤❤❤❤❤❤

[@SURFtheEARTHguru]

I fucking love you guys ❤

[@joesackbaron]

He right, these stretches will cure nothing. When I had SI pain, stretching the SI area made it worse as it was already over stretched due to a tight groin. You gotta gotta get straightened out first.

[@MoveU]

Right on. We just wrote a blog on the subject as well: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@Getluvgiveluv]

@moveu you ain’t bsn that Si pain is on my left dimple and boy it be hurting me all day everyday not even Tylenol can ease the pain

[@MoveU]

Come join us and get to work fixing that! Movement is medicine!

[@Getluvgiveluv]

@@MoveU thanks tbh I think I’m taking a flight cause I need to be seen , I need body scraping asap and I also have an uneven hip smfh I’m going to your site and find more info , thanks so much @moveu

[@ipekaksaray6691]

👊🏻👏🏻🌿

[@metkalamovec888]

I like the word SHIT. It is honestly a problematic shit. 😅😂

[@deathsheadtarot7875]

I love these videos!! ... especially the spicy language! LOL 😍

[@adriennegreen2996]

What if these stretches/exercises cause me to feel SI pain, should I still do them? Or just dial it back a few notches?

[@MoveU]

Always dial back if you feel pain.

[@dmx1721]

how do i know if it's SI or a tight QL cause for me the tightness is right above the glute and ive had it for years now and it seems to never fully go away

[@MoveU]

Good question. It's hard to tell sometimes. We explain why in detail here: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@konkorful]

Am i wrong or you said there is no fixing this problem? Exercises are aimed to just relief?

[@MoveU]

You absolutely can improve! moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@konkorful]

@@MoveU Thanks for the answer.

[@francoiselamarque9887]

👍👍👍👍🙏🙏🙏🙏

[@quinnkrug1971]

What if the high hip is the same leg that bends in?

[@MoveU]

Not entirely sure what that means but more detail can be found here: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@quinnkrug1971]

@@MoveU Towards the end of the video he mentions that on one side the ankle twists and the knee bends in causing that hip to sit lower. What if it the opposite? The the side were the leg bends in is the same side as the high hip.

[@TrainerLiz1]

How many reps and how often should we do these?

[@MoveU]

3 sets of 8-12 reps is generally a good place to start. You might find this blog helpful as well: moveu.com/blogs/news/10-exercises-to-relieve-sacroiliac-joint-pain

[@Getluvgiveluv]

I fucking appreciate you @moveu where is your clinic or office I need you to see me I need help asap

[@MoveU]

haha so glad it's helpful to you! Dr. Mike is located in Southern California, but our online programs are available anywhere at www.moveu.com.

[@mancha500]

A little creepy in a suggestive sexy entertaining way

[@adriennegreen2996]

Really helpful videos. Also, please keep cussing

[@853rudedogs2]

L❤TS ❤F L❤VE

[@Deckard-]

I found this difficult to follow, as I was majorly distracted at the start…..

[@victoriatedesco4874]

Hip impingement... HELPPPP

[@MoveU]

Join us and work through the Back & Core and Hips & Glutes programs - that'll help you get that hip in a better position, which will alleviate the impingement pain. www.moveu.com

[@victoriatedesco4874]

@@MoveU thank you 😊

[@user-sz4gg9bv9w]

So funny.! 😂

[@im3369]

It would be nice if you wouldn't use bad language it's so annoying Thank you

[@dr.alruwaili7801]

Nice video however you keep cursing🙂‍↔️

[@debs5531]

While I appreciate the use of a model to demonstrate SI joint dysfunction, I don't like the delivery and will not subscribe.

[@MoveU]

Here's to you finding a delivery more suitable to you. Cheers.

[@johndiana5276]

You have a lot of good videos but the cussing undermines your credibility. Most of us were taught not to cuss so gratuitous cussing hurts you, even though most of us are not prudes. It just adds no value. At least use a substitute word like "fricken" if you want to add some emphasis.

[@-Mitra-]

Thousands of us absolutely love this channel as it is. Don't even try to changes that. Also you may leave and search for "more appropriate to your ears" content, hundreds are there in KZbin

[@tambow44]

Fuck no.

[@thestuff4321]

You don't speak for us pal

[@johndiana5276]

@@-Mitra- My ears are not a problem. I can cuss as good as anyone. It is a fact that cussing causes loss of credibility in a professional setting. The guy has some talent but he will soon see that his subscribers will taper off.

[@-Mitra-]

@@johndiana5276 just leave, okay?

[@DebbieKing-bj3bf]

Good at explaining. Would you leave off the cussing?

[@wanyatelborn]

I agree it’s not necessary

[@DebbieKing-bj3bf]

Very good and creative !

[@OneWhoKN0ZE]

Don’t change anything. It’s like getting help and being at a comedy club all in one.

[@bryanreed8206]

They are just words.

[@WoodyONeal]

you can leave

[@anitawest2186]

I have to make sure I don't watch and listen to this when the Grandchildren are around. The information is very helpful and appreciated, but the language is not helpful and serves no purpose.

[@-Mitra-]

There are hundreds of other channels in KZbin about joints pain relief. Why not leaving this one alone for the sake of your grandchildren?

[@stevencavalli2743]

why would you even need to have your grandchildren around when watching this anyway???

[@ZephaniahL]

That model, however, is helpful, and serves oh! so many purposes.

[@brandybassett5483]

It’s a natural body and the video is intended to help people. Colorful language is part of this world…keep up! 😊

[@kitakhan9350]

@@-Mitra-she said ‘don’t want to listen when they’re around’

[@colourful64able]

By swearing... hes lost many subscribers... can watch it around kids or some adults or at work. Why do that

[@TrainerLiz1]

Exactly...not necessary to make your points.

[@Tradetrade620]

Happy baby

[@richardking888]

The m🥰del was a gymnast.

[@mariabottivillegas2667]

Thanks!

[@MoveU]

You bet! Thank YOU!