Physical Therapy Exercises for SI Joint Pain Relief! - No Equipment Needed

[@thecowgirlmom]

Thank you! I’ve had SI Pain off and on for years and steadily for over a year. Today is the second day I’ve done this workout and actually woke up without hurting this morning! I could walk when I got out of bed without being bent over for the first several Steps. Thank you so much!

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@juliehueston7075]

This is exactly what I was looking for! I've been having SI pain for 8 months. I've had 6 months of PT and this work out is giving me the best results so far. thank you! I can tell you understand this pain and the tightness in the back.

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@patriciasteiding8411]

Thank you for posting this video. I’ve been having pain for a few months that felt like either sciatica or a pinch nerve. I finally went to the chiropractor last week & he said it was my SI joint. My daughter of an ATC and gave me some exercises but she’s not local so she also suggested looking up some videos. These were very easy & I didn’t feel any pain. I’m hoping by doing these morning & night it will help alleviate the pain.

[@ValerieEnns-Frede-sz8dw]

This video is a lifesaver for me. Doing this workout is what keeps me able to move and it doesn't cause me more pain.

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@shivbaba2672]

It also helps to stretch the area I needed the most. Thanks a lot vallentine

[@violameyer2656]

Jessica, Just found you and I love your approach! You do so much better than the physical therapists I paid for. I have meniscus tear, piriformis syndrome and SI joint pain. Love how you explain the physics of the movements and how they all work together for those different areas. It makes it so much easier to go through the daily exercises when you understand what you are doing. Also love your calm voice. Thank you so much! ❣️❣️❣️

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@cherylsulkowski6563]

So glad I found you. I recently fell down 2 stairs and injured my SI joint. This really helped me. Thank you so much

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@nataliecolpean2681]

Thank you for this video. I am 33 weeks pregnant and two weeks ago I started getting SI joint pain so severe it was difficult for me to walk and take care of my toddler. I have been doing this routine every day for a week and I really think it is helping me. My limp is almost gone today! I appreciate it so much!

[@aj__love5919]

Thank you so much!!! I have been doing for past 2 days and I already feel a difference after doing it so I will continue and give the final review😁

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@aj__love5919]

@@BowersOptimalthank you so much! KZbin is being weird again the comments don’t come up so my apologies for the late reply!

[@weisfamilymn]

I’ve had SI joint pain for 4 months now and have been trying to find a video that helps the pain. Yours was it! I’m going to do this every morning and also subscribe to your channel. Thank you for this; I’m feeling hopeful that my pain will finally get better! 🙏🏼

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@weisfamilymn]

@@BowersOptimal Thank you! I just watched a quick preview and it looks like a good episode. I’ll definitely watch. Thx for the suggestion!

[@BowersOptimal]

@@weisfamilymn thank you - be sure to follow for more we have some incredible guests coming up.

[@idaselinahobbs9031]

This workout is amazing. After just 1 session my SI joint pain is simply gone and l have been doing all sorts of hard exercises and deep stretches before which did not help. Blessings from Poland 🤗❤️❤️🇵🇱🇵🇱❤️❤️

[@dtvattano1517]

Agreed! Doing this every day!

[@idaselinahobbs9031]

​@@dtvattano1517 perfect 😊

[@LilybetsDivinityLife]

I been watching you and doing your videos for years, and I want to Thank you so much for making this video Jessica! I suffered from SI joint problems for years, having off and on flareups. I knew some of these exercise, but did not know I can do them sitting down. And what a difference it made! I was feeling like I was going to have a flareup, and I tried the 1st exercise you showed ( that I didn’t know I could do sitting) and the pain went away, I ended up not even having the flare up! I will be doing these at least 3x a week or whenever I feel a flare up coming on. Thank you so much for what you do Jessica. Peace, love and many blessings to you and yours always ♥️

[@Jessicasvalant]

I'm so glad it helped!

[@gayathrishan3421]

Thank you so much for the work that you do and everything you share. This has helped me so much more than anything else. I can’t express the amount of pain I’ve been experiencing bc of my SI joint and I want you to know how grateful I am for you and your knowledge. Thank you so much from the bottom of my heart!

[@jennifermciff3548]

Thank you so much for this!!! I've been having my worst flare ever this week and this gave me some much needed relief.

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@jooxtoby8811]

Just had my first flare up in a long time, thank you so much for posting this video, going to add this to your scoliosis routine I use multiple times a week.

[@raheemmaddox7777]

This is exactly what I needed today!! Love you Jessica!

[@Jessicasvalant]

I'm glad you liked it!

[@apexapatel546]

Woah! I had a low back spasm and pain all day long. I just did this exercise for the first time and my pain is reduced by 90%. Im going to do this daily for the next week or two. Im very pleased, and shocked based on the level of pain I was in before I did this!

[@Sara-xi6cn]

thank you !. Ive been following you for years. Really appreciate the quality of your videos.

[@jennyshealingyoga]

Thank you so much!! I have been looking for relief for my SI joint pain. Love your videos and thank you for allthat you do

[@Tbsthemaine9]

Ty for this I just found out from my PT that its sacrum pain. He has me doing alot more Abduction strength and some of these you do on here. I love the calm walkthrough by you.

[@loudevine7264]

hello from Bournemouth in the UK. I have had chronic SI pain for a couple of years and seen physios osteopaths and chiropractors to no avail. however last night i did your hip stretch video and just stretching my inner thigh helped no end. i love your general approach and am hopping over to your website now as you seem to really understand. Thank you!

[@lisetteaimee2081]

Should I do this before working out, after or both?

[@jessicalohmeyer9508]

You have a new subscriber in me! SI joints have been really sore as I’ve been recovering from the flu, am also in the middle of yoga teacher training and have been scouring the internet for ways to alleviate this pain. The squeeze btwn the legs to stabilize sacrum is everything! I’ve done that before in barre class and now I understand why! THANK U

[@shariponder5975]

Thanks so much. I have been doing 4 of your videos a week. I already feel better.

[@indiastephens8373]

This is the only thing that literally works instantly when I throw my back out. It normally takes me like 5 painful minutes to get down to the mat and after the video I’m totally up and about like normal. Thank you!!!

[@diyashahani09]

How r u now?

[@sharonlevin1947]

This makes so much sense. I've been doing yoga for SIJ syndrome. Too sore. These helped and didn't hurt too much. I'll do this everyday.

[@monamrith]

My problem is with my left hip, and I think it is now affecting my left knee. I'm seeing a chiropractor for another issue, and I thought this left hip problem would get itself sorted out if the other problem was, but it has not made a difference. Thank you for addressing that lunges could be detrimental to SI joint pain. I have been doing your other exercise video for women over 50, and I have not observed whether that is making my hip problem worse as there are lunges in it. I will try this out for the next few days and see there's an improvement. Thank you so much for this!

[@Jessicasvalant]

You are so welcome!

[@justanotherfan18]

Thanks for this. Question how to target what I'm feeling towards the groin, makes me lose my appetite. This helped the burning sensation at the top of my thigh yet definitely is deeper.

[@walljony]

Thank you! Thank you! Thank you!, After 2 years the pain is 90% gone after doing it once.

[@George-ri6vg]

Those videos are awesome. I am in my mid 40s and I started Brazilian Jiu Jitsu in order to get back in shape but unfortunately I’m feeling lower back pain exactly where this program is targeting. It helps a lot. I’ve tried a couple of other videos. They’re all awesome.

[@Travis_Gixxer]

George, same problem…late 40’s and a low level white belt and my training is interrupted every few weeks because of lower back and hip pain from rolling and sparring. Has this helped you in the longer term? I live BJJ but this is really holding up my progress

[@George-ri6vg]

@@Travis_Gixxer hi there! I posted this a while back! I was feeling a little back pain in the beginning because I think I was out of shape and some of those back muscles were very weak ever since I have maintained working out 3 to 4 times per week and fortunately I haven’t had any back issues. I haven’t stretched that much in a while, life happened and I have a limited schedule, but I’m planning to get back into stretching and doing yoga in addition to BJJ. Those light stretches without a doubt they will help you out if you’re very new in the beginning be patient and don’t overwhelm yourself. Take it easy and as time goes on, you will get better if you feel like something more serious, it wouldn’t hurt to see a specialist. But in my case, it was just being out of shape I guess. I hope this helps and best of luck.

[@Travis_Gixxer]

@@George-ri6vg appreciate the response buddy! My S.I. Problems predate my BJJ training…been an issue for over a decade unfortunately, but since starting jits to help my son train, a lot of the guard positions, triangles, bridges and technical lifts etc are flaring it up again 🙄😂 terrible thing when the body ages at twice the speed of the brain! I’ll keep at it with the stretching and see what works. Best wishes, and good luck with your BJJ 😊👌

[@George-ri6vg]

@@Travis_Gixxer ❤️🙏

[@anchornosredna]

Hi Jessica ! I am new to your channel and just subscribed. I have used this video the last 3 days twice a day and it has really helped with my SI pain. I also have 58 degrees dextroscoliosis. I have also used your videos for scoliosis and must share that it has tremendously helped with my pain. Thank you so much !

[@bobrosberg55]

I really enjoy your videos very much. My related questions are: how does one tell the difference between SI discomfort and piriformis syndrome? For me, walking and standing quickly become very uncomfortable and I have to bend over, mild squat or better yet, sit down foor a minute or so. Perhaps I have a combination of the two? Since hip replacement, the hip itself seems good, but the buttocks right side seems to be getting worse. I am doing stretches and exercises every day. Thanks again for your video. Going to now follow the exercises from this video 😊

[@deniseg6880]

Hello Jessica! Your videos are great, I’ve been doing your video for piriformis and I think I will add this one to my routine! One struggle I’ve had is relaxing my piriformis while doing the bridge, any suggestions on how to do that? Thanks!!

[@deniseblust887]

I had no idea the pain I was having was SI related. I just thought I'd strained my back and continued stretching, stretching, stretching. I am already feeling so much better!

[@Jessicasvalant]

Great!

[@rasikan555]

I'm in the healthcare. Just wanted to remind everyone that just changing your bed or having a good bed would make a significant difference in the symptoms you experience.

[@emilielovesevie688]

This is such a good point! I saw four different doctors and PTs over three years for upper back pain on one side. None of them really helped and didn’t even ask about my pillow or bed. The second I changed both it got rid of the pain instantly.

[@elisagrice9432]

Fantastic what a talented lady , helps me so much with hip and back pain thank you so much 😊😅💫

[@JordynH-d2s]

I’m curious if these exercises are best performed with your tailbone tucked or your lower back arched. I notice that it feels different especially when I have my back on the ground. A tucked tailbone keeps my lower back flat on the ground, but I can also do the exercises while maintaining a space between my lower back and the ground.

[@margaritablue]

Just finished this class and I feel so much better! Thank you 😊

[@annievalentine3164]

Thank you! Can these exercises also help realign the pelvis sacrum if you have a tilt in the pelvic bowel and a turnout on one leg?

[@alirisdonfitness9955]

Fabulous Jessica very helpful info for my client I always see but just hurt her back and is coming back to me with a low back disc issue! Thanks for the tips;)

[@Mel-oe3dw]

Can you do some exercises for people with hyper mobile joints please?

[@shahidmv7485]

I have been doing this exercise for 2 months now today I feel better. further which exercise I follow

[@papaya2mata]

Excellent presentation and very helpful. Where can I get a ball like you are using? Thanks.

[@cherylcosgrove511]

My new fav for pinched nerve in my back and I believe. SL trouble ❤

[@aprilburge586]

Thank you very much! ❤

[@shereestewart444]

Your video has release some pain in day #1! Thank you!

[@amymacdonald2321]

hello Jessica! I enjoy so much your workouts & PT experience THANK YOU! Do you know what caused your 2nd SI joint flare up? Again thank you for your dedication to helping us stay strong & healthy!

[@shelbyblack4646]

Thank you so much! This is so incredibly helpful. Pregnant and flared up so badly!

[@judiegoe6090]

Excellent video. I have had SI joint pain off and on for a few years. This video will be a go to one when I start to feel tightness in the SI joint. Thank you!

[@Jessicasvalant]

Glad it was helpful!

[@dc9715]

Thank you Jessica. I was surprised how much my legs wobbled when I did that first seated move. (Pressing outward with hands restraining on the outer part of the knee.)

[@anniehays5533]

My friend who is a retired physiotherapist recommended your videos Just done this as my first attempt. Amazing. Have subscribed & looking forward to doing many more Question: I have back, knee & hip issues. Just wondered how often / how long per day you would recommend I do these sessions !

[@Jessicasvalant]

You can do them as often as it feels good to you :)!

[@dtvattano1517]

MY BACK FEELS BETTER! better than it has in MONTHS! Thank you to the moon and back!

[@BowersOptimal]

If you like this, you should check out our last episode with a pilates based pt! She breaks down exercises and simple adjustments for pain relief and core stability.

[@speezygirl7496]

Hi Jessica, I loved your video because you mention people that are already hypermobile, like myself. My doctor says no stretches, no lunges, no bridges, no back-arching, and that I should keep a posterior tilt as much as I can (my SI ligament on the left side is weaker and looser b/c of an injury in childbirth some 25 years ago, but that has only recently become symptomatic in the hip flexors and groin/thigh muscles (no lower back pain). ( I aggravated the ligament with overzealous yoga stretching.) I need a full-body exercise plan, so can you recommend core and back exercises that are not only for pelvic stability but for all around strength?

[@cathybullock4736]

How are you doing? I also am hyper mobile

[@leighmorant5679]

Thank you so much. Your videos are so compassionate and relatable. You are so gorgeous and so professional! I am so glad I found this channel.

[@Jessicasvalant]

Thank you so much!!

[@matthewpascoe6222]

Thanks for the video. The tip pushing your knees out 3 times and then squeezing the ball once immediately helped ease my pain.

[@hannakrieger7367]

Love this!! It’s helped so much!!

[@susieo5169]

This is exactly what I need. I have inflammation around my SI joint; these gentle moves don't hurt. When I do the side bends, however, my SI joint pops or cracks. Should I skip that exercise? Or is the popping ok? Thank you, Jessica!

[@rachaelbarrett2654]

Great help tk you so much❤

[@catherinefaulkner1061]

Hi Jessica: loved this video - suggestions for how to do “clam” without laying on side. I have bursitis!

[@Jessicasvalant]

You can do it standing or sitting but it will feel a little different and work slightly different muscles. Or try laying on a soft surface like your bed to see if that helps!

[@nexusSethios]

Had a spinal fusion 3 months ago and now i am having si joint pain that intensifies when i run for more than one minute. Super frustrated because i went into surgery to fix one pain but ended with another. Nonetheless, giving your workouts a try to see if hopefully i can see a difference! Thanks

[@melanierose6599]

This happened to me recently too after having a laminectomy. Did this video help you?

[@ryzenetroz515]

Thank you! With Covid, it is not easy for me to have access to my physiotherapist. Your videos have been so helpful.

[@Jessicasvalant]

I'm glad they have been helpful!

[@melissaruttle2323]

thank you

[@wanttowatchtv656]

Hi Jessica could you pls make a pilates for gout video please.

[@monikascholz6654]

Hi Jessica ❤️ Thankyou so much for this . I am wondering,how big is your pilates ball ?🤔 I think I’ve bought one too big (on line) I have trouble with my hip joints ,especially my left .

[@christievallance760]

Perfect! Thank you Jessica 💗✨🕊

[@carlakohli9690]

Perfect! Just what i could use! Thanks !

[@beckibishop6732]

Thank you for posting this, your videos about the SI joint and the hip pain exercises have done so much to help me. I still can't sit in lotus without my left knee sitting almost straight up, is that because that tendon is so tight? How can I make it more flexible?

[@julielazaroff4796]

Hi Jessica: Do you have another video that helps with pelvic torsion where the pelvis is not level - and is causing leg length discrepancy. Thanks in advance! Julie

[@uweabraham3134]

Thanks this is wanted I'm looking for!!Appreciate it!

[@Jessicasvalant]

You are welcome!

[@naomipreston5568]

Brillinat, thank you 😁

[@jean6460]

Thank you!

[@1truthse3ker]

❤Thank you!

[@sandraphelps1]

Nice job!

[@TeeMac68]

Can you recommend anything for a failing hip replacement? Hi Jessica, I've just found you and have been doing the herniated disc session which is brilliant. But I also have femoral pain from my hip and while waiting for a second replacement wondered if you could suggest any exercises? Might be a big ask so no pressure!! Hugs from the UK 🇬🇧 🤗

[@Jessicasvalant]

I have a hip pain routine here on KZbin :)

[@peyto008]

Thank you so much for the video! Everytime I lay on my back with knees bent and exhale my sacrum or si is popping?! Doesn’t hurt... but actually feels like a release! Is that to be expected? Eight months postpartum here!

[@Jessicasvalant]

Not surprising at all and it should go away as you heal from giving birth - congrats!!

[@terryjones6069]

At 78 yrs and having had a laminectomy and fusion on 3 5 3 discs and having lots of falls i dont think so. Ive tried some but im just too old.😊

[@katierentschler2383]

A great stretch! ☺️

[@jandeitz323]

I've been doing this several times in the last week after my lower back seized up. It actually came from my hip being off (3 inches higher than other side). Feels good except for the bridge is a bit painful. Asking my chiropractor today for specific exercises but hoping these are all good for my current condition. Valant20 discount code isn't working for the Built Bar. Is there a current one?

[@OldManStrength2112]

Great Stuff

[@bibienricakupe]

I am gonna try this… although i am a weights lover

[@joeschmo1516]

Thank you beautiful lady

[@farahkhorramvatan]

That's what I said to him about you Very nice 💯💯💯 and good luck you too🎉🎉🎉🎉 very excet

[@NicksBigAdventure]

5 minutes, all pain gone. Fuckyeah.

[@farahkhorramvatan]

Hello you are so nice and perfect lady 💋❤️❤️❤️😘💯

[@DanCantStandYA]

built bars are trash! shame on you for promoting more SAD foods. Good video otherwise.