Find & Fix Sacroiliac SI Joint Pain - 3 Part Routine

🤸‍♂️In this episode, I'm reviewing one of the more common sources of Sacroiliac Joint dysfunction. How to know if your pain is actually coming from the SI Joint and a simple 3-part routine for increasing stability around the pelvic girdle.
#sacroiliacjoint #sijoint
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CREATOR OF THE PAIN FIX PROTOCOL
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Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients since 2006, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation.
Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance.
✉️ Business inquiries: [e-mail]
🖥️ Website: PainFixProtoco...
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👉🏻 Did you enjoy this video? Please share your thoughts and opinions in the comments below - we love hearing from you! If these videos are helping you, please share them with your friends & family members who are interested in standing taller, moving with greater ease, eliminating chronic pain and having healthy joints for a lifetime.
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@painfixprotocol]

Thanks for watching! If you enjoyed this video and like to see more SI Joint exercises, leave me a comment below.

[@stevemaedl9795]

Yes, please make more. My hip, back, and my shoulder are all in need of your easy to understand instructions and videos. I even share your videos with MY Chiropractor.

[@jessicaking476]

Thank you did this video. I have been dealing with SI joint pain for years. I am looking forward to trying out the things you suggested. Please make a level 2 video!

[@Candleflower42]

Yes please Yoni! We love your exercises! ❤️

[@adelespain8240]

Yoni with SI issues is it OK for me to train on the cross trainer if I have my Serola belt on?

[@michaelhathcock6058]

Thanks Yoni. Yes, please, share the 2nd lvl SI joint strengthening exercise. 👍

[@painfixprotocol]

Will do Michael! Stay tuned - that video is coming soon!

[@lavendergirl3752]

Yes! Please add a Part 2 of the SI joint strength training exercises. Thank you!!

[@painfixprotocol]

Thanks for your support, lavendergirl! Part 2 is coming soon!

[@joannberger5711]

I love the easy, quick videos with great explanations on what you should feel, where all body parts should be, etc. Makes it so much nicer! Thanks.

[@painfixprotocol]

Thanks so much for your support, Joann! I'm glad you like them!

[@lysannelumina4220]

Id love part two!

[@painfixprotocol]

Thanks @lysannelumina! Part 2 is coming soon!

[@mooniejay1]

I love the video, very helpful. Yes please give us the next level. Most grateful

[@painfixprotocol]

Thanks so much, Moonie! Level 2 is coming soon!

[@natashaboldireff1194]

Yes I would love to learn more about SI joint and supporting its function! These were so great ... thank you Dr. Yoni...and I have always thought adduction and abduction were critical to the overall global stability of the body!

[@painfixprotocol]

Thanks for your support, Natasha! You are absolutely about the importance of add- & abduction for stability!

[@mooniejay1]

Thank you so much for the great information. Yes please more exercises to stabilize SI joints and also support building strength around lower spine bulging disc. Most grateful 🙏🏻🥰

[@painfixprotocol]

You got it, Moonie! More to come!

[@joelleosowski8159]

Yes please…next level!

[@painfixprotocol]

Level 2 is coming soon! Thanks Joel!

[@EvelynMcLean-Cowan]

Thank you! These exercises are very helpful and your attention to body position is great.

[@painfixprotocol]

Glad you like them! Thank you for the compliment!

[@laurastewart4802]

Great video, thank you! Hope you will post a level 2! Struggled with this issue for years.

[@painfixprotocol]

Thanks Laura! Level 2 is in the works!

[@annevitort567]

Yes! Part ll sounds great. My pain is worst when rolling over in bed or getting up from lying on my back. I assume sleeping in the SI belt isn’t a good plan though right?

[@painfixprotocol]

Thanks Anne! For gross instability we'll sometimes have a person wear the belt at night while we work on building up intrinsic stability.

[@aiyanamckenzie1734]

Thank you for this video. Yes, I'd love a level 2 video (but I am not ready for it yet, lol)

[@painfixprotocol]

Level 2 is coming soon, Aiyana! It will be waiting when you're ready!

[@Candleflower42]

Thanks Yoni, you show great exercises! I had the worst muscle spasms in leg last February and they resolved but still have “catching” of muscles in that leg, and pain with movement. I think I’ve got a tear or something in the actual muscle but am being sent to a spine doc - have you ever seen that pain and catching in quads can be caused by the spine?

[@painfixprotocol]

You're welcome, Candleflower! It's very difficult to diagnose these kinds of things based on symptoms alone. An examination is very much necessary.

[@How2ADU]

Great video with helpful exercises for this issue I've struggled with for over a decade. Thank you!😊

[@painfixprotocol]

You're so welcome, How2! I'm glad it helped!

[@briansnedden3989]

What if you’re quite symptomatic and the bridge is painful when going up into it?

[@painfixprotocol]

Good question, Brian. As a general rule, I try avoid moving into pain during rehabilitation. So, if someone has pain with a certain movement I will modify the movement to keep it pain free or switch to a different exercise.

[@briansnedden3989]

@@painfixprotocol can you make a video helping with this issue when someone can’t do bridges? Is there modifications to work up to bridge. Thank you

[@gailginn8746]

My fifth vertebra is fractured due to osteoporosis which causes a lot of pain in my spine. I also suffer with severe pain in my SI joint that causes my muscles to lock up in spasms after sitting or standing too long. It is so bad that I can't move or even take a step forward because of the pain. Considering what I am dealing with, are these exercises still save to do?

[@painfixprotocol]

Sorry to hear of your injury! Unfortunately, without an examination it's very difficult to say which specific exercises are appropriate for your current situation.

[@LoriSlomski]

I love your easy to follow exercises and well explained issues. I have tight hips and leg pain and am trying everything to avoid hip replacement. Sitting longer during day for work is main culprit. I would love to see more content for improving SI joints and really need to improve glute/hamstrings which both are so weak and contributing to more pain/instability. Thanks for the awesome work you continue to provide!

[@painfixprotocol]

You're most welcome! There's lots more to come!

[@melissamaxwell2261]

This is EXACTLY what I needed. Thank you...and yes, level two video please!

[@painfixprotocol]

I'm so glad, Melissa! Working on level two now!

[@nancydee6106]

I am having pain in the side of my head. I guess you call it lateral maybe bursisdus ? Also a pain in the ass while I’m sleeping in the middle of my foot down to the bottom of it. Kept me awake all night slept with a tennis ball under my but cheek . Help. Been stretching doing fig 4 and pigeon. And cupping please 🙏🏼 advice. I did fall on mothers day. Walking up the stairs going to doc . Just walking around Hertz.

[@painfixprotocol]

So sorry to hear about your pain, Nancy. Unfortunately, without knowing the source of your pain I'm unable to offer specific advise. My suggestion would be to see a qualified practitioner in your area for a thorough assessment of the problem.

[@billofhealth1661]

Yoni. I bought the belt and it certainly relieves SI Joint pain( which has been an issue for years). The company makes it sound like you can wear it 24 hrs/ day. What do you think about how often to wear each day? I am thinking about wearing during sleep(as recommended if pain when wake up).

[@painfixprotocol]

That's great billofhealth! Yes, it can absolutely be worn all day - which is a strategy I often use with patients after an injury or during an acute flare up. It's a good way to stabilize the area while buying some time to build up intrinsic stability.

[@sarahmayhew7067]

I have to say I’ve tried one of those SI joint belts my physical therapist gave me and since I’m pretty active I find it doesn’t stay in place very well. Anything that requires bending over allows it to slip out of place. I finally gave up on it.

[@painfixprotocol]

I know what you mean, Sarah! That's why I recommend one specific SI belt. It has an additional layer of material sewn into it that prevents the type of slippage that's so common with other belts.

[@user-lb8ss6es9v]

I have very tight piriformis muscles and chondromalacia patellae. Are these exercises still appropriate? Seems like it might make those issues worse? Especially the second exercise.

[@painfixprotocol]

Great question. These exercises are not intended to treat either of the conditions you mention. In situations like this, it's important to listen to your body and only do what you're comfortable doing.

[@kirashrem4189]

Great video Yoni. I too would love 💕 a Part II. I’ve also been thinking about this for awhile: I know you’re likely in clinical practice, as well as doing these vids. Don’t know if it’d be in your realm of possibility to do short term (like six weeks) 1x weekly ZOOM classes. Functional Stretching w/Strength Training. Your approach is really unique, & I for one can’t get it anywhere else. You could take a body part or diff issue each time, like you do in your vids. EX.: I have multiple disc degenerations, & 0 disc height left @ L5-S1, herniations to both sides, referred nerve pain down both legs into feet. Recent MRI reconfirmed. Scheduled for an injection each side in a few weeks. I get A LOT of mileage out of occasional injections, & am also doing resistance training 3x/week with a trainer. When I go to PT, though, they manually work on me, & suggest the usual basic stretches. You seem to understand the mechanics of said way more than even the best sports meds in Eugene. Would a short class with your YT watchers be something you’d consider? Kira 👍☮🌎😻🐶👍☮🌎😻🐶

[@painfixprotocol]

Thank you for the beautiful compliment and your suggestion, Kira! At the moment, there's a bit too much on my plate to consider hosting live classes online. But, I do have plans to release some more targeted mini-programs like what you're describing in the future. I'll make the announcement on KZbin when those are ready.

[@Jenny-w1y]

Thanks Yoni, I’m hoping these will really help with my hip pain. Would love to see another level!

[@painfixprotocol]

You're welcome! Level 2 is almost ready!

[@heidironhovde9277]

Do you recommend doing these exercises even if you don't have SI joint issues, as a sort of preventative measure?

[@painfixprotocol]

Absolutely! The best time to work on increasing strength & stability is before you have a problem!

[@pennyalperyourmovemattersl2007]

Your videos are awesome! I just had this discussion with my chiro last week so this is incredibly timely. Ordered the belt as a first step. Thanks for all you do!

[@painfixprotocol]

Thanks so much, Penny! I appreciate your kind words & support!

[@Karl-FriedrichKalmund]

Please add 2nd level SI exercises. Level 1 has already helped. Thank you!

[@painfixprotocol]

So glad this information is helpful! Level 2 is coming soon!

[@allisonsmall4495]

Thank you so much! I have been waiting for this video!

[@painfixprotocol]

Happy to help, Allison!

[@lindaroberts4246]

Great video but I can’t do floor exercises. Can u do some in sitting or lying on a bed.

[@painfixprotocol]

Thank you, Linda! That's a great suggestion for a future video!

[@adelespain8240]

Thank you for your video, Ive ordered the belt in the hope that that will help with my hip pain.

[@painfixprotocol]

You're welcome, Adele! I hope it helps!

[@gaylevanheerden2260]

Please we need the next level exercises

[@painfixprotocol]

Here you go, Gayle - kzbin.info/www/bejne/i2LSl2d7iNiti6c

[@barbarakleeb1987]

thank you very much for the video, I would be happy about a second one. 🙂 And can I ask a question: if I don't have the belt and the ball, can I just imagine having them and do the exercise like that?

[@painfixprotocol]

You're welcome, Barbara! Without the resistance from the ball & the belt you won't get much stimulus in important hip stabilizing muscles. In a pinch, I'll sometimes substitute a hard pillow for the ball.

[@barbarakleeb1987]

@painfixprotocol thank you very much, Yoni, not if I am not very realistically imagine that there really is a ball or an elastic. You may want to try it, it's fun.

[@lynnebrisdon9621]

Thanks, really helpful nuances to these exercises

[@painfixprotocol]

Cheers Lynne! I'm glad it was helpful!

[@AudreyLutz]

Thank you for the great videos they have helped me tremendously

[@painfixprotocol]

Glad to hear it!

[@deborahonenow]

Hi, Yoni, I have a problem with my SI joint after an injury caused by a chiropractor several years ago. I have been doing Yoga daily for many years and regularly stretch my body. Why do you caution in this video not to stretch the trunk, back or hips for several weeks? I may be doing the kind of stretching you say not to do. Thanks for these videos and especially for the ones on the SI joint.

[@painfixprotocol]

Great question! The reason I advise against stretching for a period time is because with an instability problem, the primary goal should be to increase stability and higher levels of resting tension in muscles lends itself to that goal. Stretching on the other hand, can reduce resting tension and works counter to the goal.

[@deborahonenow]

@@painfixprotocol I'm not familiar with resting tension in muscles. Do you have other videos that describe the types of counter-productive stretches for an unstable joint - or recommend a site? Many thanks for your work and your help!

[@debrasimons324]

Thank you. Going to try these and hope it works for me.

[@painfixprotocol]

You're welcome, Debra! I hope they're helpful for you.

[@ReginaMulligan]

this was great would love more sacral iliac exercises

[@painfixprotocol]

So happy you enjoyed it! There's more to come!

[@kathyyoder3881]

I have had significant hip pain. Thank you for these well explained and easy to follow exercises ! I would love to see more!

[@painfixprotocol]

You're so welcome, Kathy! There's more to come!

[@tandybeal2692]

you are so clear! THANK YOU!

[@painfixprotocol]

I'm so glad, Tandy! Cheers!

[@clemenciaharker1839]

Very good. I love your explanation

[@painfixprotocol]

Thank you! Glad you liked it!

[@kendallbrawner1539]

Thank you for offering helpful exercises for SI joint relief. I did experience my hamstrings tightening though. Would love and appreciate additional videos/exercises for relief and strengthening. Your videos and instructions are well thought out and executed and a valued gift for all us humans traveling through this life journey, that for the current times is quite chaotic as it finds its way back to flow.

[@painfixprotocol]

Thanks so much for your kind words, Kendra! I'm so glad that these videos are helpful for you. There's more to come!

[@dr.ericabrooks6010]

Thank you for these exercises

[@painfixprotocol]

Happy to help, Dr. Erica Brooks! Cheers

[@robinl9676]

Please add more SI joint exercises

[@painfixprotocol]

Thanks Robin! Level 2 is common very soon!

[@StephanieBriggs-t1h]

This was great! I'd love to see levele @

[@painfixprotocol]

So glad you enjoyed it! Level two is coming soon!

[@donnaballmann3283]

Great video! Please do show level two.

[@painfixprotocol]

Thanks Donna! Will do!

[@micheleritterman8828]

Love it want more superb

[@painfixprotocol]

Thanks for your support, Michele! There's more to come!

[@terrewolak8025]

looking for another video

[@painfixprotocol]

Much appreciated, Terre!

[@KathyCatalano-l5f]

Please do next level exercises

[@painfixprotocol]

Level 2 is coming soon! Thanks

[@constanzarojas3241]

Do I do them every day?

[@painfixprotocol]

Volume can vary from one person to the next but consistency is key.

[@gunillalundh30]

I want the next level video!

[@painfixprotocol]

Level 2 is coming soon! Thanks!

[@ichimdavid]

Joining the others in our wait for the second level of exercises, thank you for your current video as well!

[@fluencyfix1202]

Part 2 Please!

[@painfixprotocol]

Absolutely @fluency! Part 2 is coming soon!

[@stevemaedl9795]

This exercise is great! Can’t wait till you send the next one! Thank you so much!

[@stevemaedl9795]

YES I want more, please.

[@painfixprotocol]

Thanks Steve! So glad you enjoyed it!

[@painfixprotocol]

Level 2 video is coming soon!

[@fareedaali1574]

Thanks ❤❤❤

[@painfixprotocol]

You're welcome 😊

[@randallhamrick1800]

Thanks. Shots, shocking, exercises. Tried about everything. No relief is long term. I have an inversion table that if used 5-7 times per week helps my SI. I'll give your belt suggestion a try.

[@painfixprotocol]

If that belt test is positive, an SI Belt can be a game changer! I hope it helps!

[@nicolecandelierbourrier6292]

Quite difficult exercice no2. So... we persevere. Thanks from Paris

[@painfixprotocol]

Yes, the second exercise is challenging. Don't worry though, I'm planning to make a video showing some more basic exercises to help ease people into these. I hope you'll stay tuned!

[@Chris-cn9ln]

Yes please Dr Yoni ... this is my "achilles heel"! Almost 70 years ... but way too young to be feeling so "crippled" ... and to be suffering so much pain (and weakness) in hips, legs, lower back etc while sleeping, sitting, standing, walking ... and so many sleepless nights! (and the lack of sleep just makes it all worse, of course). Love your work and your approach ... often refer people to your PFP webinar, website and You Tube channel ... thankyou for all that you do.

[@painfixprotocol]

Thanks for your support, Chris!

[@StephanieBriggs-t1h]

This

[@painfixprotocol]

Thanks!

[@chrisegly1767]

Hope you make level 2 soon. Working in the first ones. I could hardly do that second exercise. Apparently this is what I needed. Thank you!!

[@painfixprotocol]

You're welcome @chrisegly! The follow up video is coming soon!

[@AnnaCaseyAKC]

Thanks Yoni. I shall share this, Much appreciated great exercises. Anna

[@painfixprotocol]

Thank you, Anna! I appreciate you sharing this information with those in need!

[@sarahmayhew7067]

Thank you! I have a terrible time with my SI joint. Would love to see a second video with more information.

[@painfixprotocol]

Thanks for the support, Sarah! There's more to come!

[@smc437]

Thank you so much! I can't wait to try these exercises. I look forward to seeing your next video on SI.

[@painfixprotocol]

You're welcome, smc437! I'm glad you like them!

[@CLH-hc8ce]

I have been experiencing -as you listed- pelvic pain, numbness, pain radiating into the legs, marked weakness - feeling like my legs might "buckle" -on occasion, especially when rising from sitting after a time. I never would have imagined that it has to do with the sacroiliac joint, nor did I know exactly what it was. This is very helpful. If I can get myself to do this routine, I may be able to solve some of my symptoms. Thank you.

[@painfixprotocol]

You're most welcome CLH! I hope it helps!

[@dougholcombe_dneverdoug]

Yes please add the level 2 video. I enjoy and have learned alot from watching you. Thanks Doug

[@painfixprotocol]

Thanks for your support, Doug! I'm so glad these videos are helpful for you!

[@MarthaDurrence]

Thankful for this information. More videos, please!

[@painfixprotocol]

You got it! Much more to come!

[@robinstetler7896]

I would love to see more advanced exercises. This was very helpful. Thank you.

[@painfixprotocol]

Thanks Robin! More to come!

[@warrenisaac5634]

Excellent exercises, I had no idea this stuff was done and I have chronic lower back pain.

[@painfixprotocol]

Glad it was helpful for you, Warren!

[@kenfreeland822]

Thanks for this, Yoni. I too experienced some hamstring cramping on my weak side when doing #2, so while I would like to see the advanced exercises, I would appreciate some advice to be included on how best to stretch the hamstrings before doing these exercises.

[@painfixprotocol]

You're welcome, Ken! Hamstring cramping during these kinds of exercises is a very common issue. And it's something that deserves a video of it's own. Thanks for the suggestion!

[@Leliquelen]

YAY! Thank you so much for this lesson. I've been trying hard to get this pain and mobility blockage resolved for years, without good results. I've learned today that I'm not to stretch the trunk, the lower back and the hips for at least three to four weeks. I've been doing this first thing in the morning, after waking up in pain and rather frozen in the lower back. I've started to abandon sleeping on my bed and prefer the floor, on top of a yoga mat and this seems to slightly release the pain in the lower back (especially the left side of the column). I have felt these symptoms much worse since my two shots of the Covid vaccines, which I regret having in me. I wonder if you could comment if they might have affected my mobility. I am 58 this year and I am moving just as much as I used to before the vaccines, but I certainly feel less flexible since 2020... Many thanks and I am eagerly awaiting your follow-up lesson to this, as mentioned at the end of the clip. Wishing everybody good health and a pain-free lifestyle!

[@painfixprotocol]

You're welcome, @Leliquelen! I hope these are helpful for you!

[@sgunderson]

Thank you for such a succinctly presented demonstration. I’ve had an SI Joint belt for three month. I’ve had physical therapy. Your demonstrations have added to my bank of knowledge. I’d like to see more.

[@painfixprotocol]

I'm so glad it was helpful for you!

[@GregRoss-q6i]

Thank you for your videos. They are really helpful and you are a good teacher! You explain things really well and clearly. I have recently developed SI and sciatica issues and more videos about this would be helpful. Thanks again!

[@painfixprotocol]

You're very welcome! Part 2 is coming soon!

[@gaylevanheerden2260]

Yes please make another video for SI joint proberms. This has been the bane of my life for many years

[@painfixprotocol]

Will do, Gayle! Thanks for your support!

[@Suki-ij5wj]

Great video will definitely try these exercises Thanks

[@painfixprotocol]

You're welcome, Suki! I hope they're helpful for you.

[@cristinababiak8214]

exellent demo of how to fix the most common pain problem of my patients and I, especially after falls and long sitting, of pain in all those areas

[@painfixprotocol]

Thanks Cristina! I'm so glad!

[@sandyp4123]

Hello from Germany. Thanks for the information ❤

[@painfixprotocol]

You're welcome, Sandy!

[@LindaBrittingham-h2f]

Yes please - I would like to see the next level of exercises for the SI joint

[@painfixprotocol]

Thanks! Level 2 is coming soon!

[@kristineg8769]

This is great just what I need and yes more please

[@painfixprotocol]

I'm so glad, Kristine! More to come!

[@tammieredman6583]

Thank you!! I hope I can do these !!

[@painfixprotocol]

You're welcome, Tammie! Please let me know how it goes!

[@jeanneokeefe4246]

Enjoyed learning Level 1. Ready for Level 2. :)

[@painfixprotocol]

I'm so glad, Jeanne! Level 2 is coming soon!