S.I. Pain Self Treatment: 4 Easy Exercises To Try For Sacroiliac Pain.

Famous Physical Therapists Bob Schrupp and Brad Heineck describe 4 easy exercises you can try to self-treat your S.I. Pain (sacroiliac pain).
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[@randomusername43]

I'm a massage therapist and I recommend your videos to my clients for their self care. Thanks a lot.

Years of pain, didn’t know what it was until everything you said felt similar from what I was experiencing and did the first exercise, instant relief and I’ve been having this for YEARS

[@navdeepsaini7978]

Me too

[@grahammedellin1013]

I’m You get my stuff back in a bit so I’m just leaving work

[@ericpaluch1462]

I NEVER comment on videos but had to thank you for this video. 9 days of pain & almost instant relief after doing these exercises. THANK YOU! THANK YOU! I'll continue do to these as long as they're helping.

[@christinewarner2673]

After weeks of pain, I came across this video. I woke up this morning after a day of doing the stretches and felt the best I've felt in a while.These 2 amazing men saved me! Thanks!

[@nicolahogan1135]

Truly.. thanks 🥰💝

[@paulafrechen1936]

Amazing! Did these exercises for one day and my pain is gone! This is after doing other exercises for weeks that didn't work any more. I'm a believer!

[@everanon4914]

Just done these exercises and I can’t believe it! I slept all through night for first time since last September. Been to physio, been to chiropractor and that was ok but now in lockdown so can’t go for help from anyone. I’m feeling good in just one day.. I appreciate your demos. Thank you .

[@chattfiremike]

Thank you Fellas! I had chronic SI pain after stepping in a hole hunting. After repeated chiropractic visits with little to no relief, I started researching and found your channel. I fixed myself in a couple of hours and feel back to normal!!! Thank you!!

[@berkeyegen]

chattfiremike im so glad that you recovered. I have sacroiliac dysfunction too. I tried this exercises couple of times and i feel some relief. I hope my pain will vanish too

[@Hunnyplantz]

My SI joint flares up a few times a year. After lifting a heavy bag of potting soil yesterday, I could barely get out of bed or walk this morning. Because of your video I was able to move freely and get things done in the yard. Thank God for you and this video!

[@cecillysink9907]

I have had si joint pain for about 5 years now and was desperate after 5 days of not being able to walk, this video was life changing. I can now walk again and go back to work. Thank you so much!!

[@PRANJAL010890]

I was having too much pain in my SI joint. I was not able to climb the stairs, but after trying your first excercise things changed, and I feel relaxed now. Thanks guys for helping me out.

[@puck62583]

Thank you so much! My pain immediately went down two levels! I can’t wait to do it again in two hours! I was feeling so hopeless and you both helped so much. Thank you!

[@annmartin1376]

Eileen how long did you do this exercise until it fixed it so you could stop? hours, days? .. a week of it. Done every two hours I guess...

[@micahpezdirtz8196]

I'm so thankful I found your channel, guys! I had sat on a chair that was slightly askew for a few years and developed SI pain; when I started lifting weights and squatting it would often get very irritated. Glad I can find relief without resorting to medication!

[@TheNmg101]

40 year old female that couldn't bend forward at the waist even in the slightest. I also had a lot of pain getting up from a seated position. I thought it was my hip and was doing hip stretches, but after a month of not having too much success I started using these exercises. In two days my pain was completely gone and I continued doing the exercises for a week. By the end of the week I was able to go skateboarding without an issue! Thank you guys!

[@Kynth0s]

Omg! I found your videos yesterday and I diagnosed myself through your information. I knew right away while listening to you that my pain was due to the SI joint. Today I'm in my bed with pain and only did the first exercise and I'm shocked. The pain is gone in... 1 minute? You are awesome. Thank you for doing this! Now I know, I'm gonna strengthen my muscles and hope the pain will fade a bit.

[@Chazmer]

That first exercise just sorted a 2 year problem for me. Thank you very much

[@Autumn_Forest_]

You guys have such good info and are never boring or dry. You're super funny and nice. I'm so glad you make these vids! Thank you!

[@holasoyalicia]

Thank you for your videos, I went to a knee doc, to rule out tear, with just bad inflammation, he left me on my own to rehab. Almost a year later I am 80% better. Athletic my whole life, I know problems in the knee start at the hip and below the knee. Thank you for empowering us over the internet. Going for healed!

[@Somethingcreativehere2023]

The doorway one helped me IMMENSELY! Thank you for this!

[@missgreendayfan]

Same!

[@JulieHanneyPiano]

Thank you so much! This helped me go from not being able to sleep due to intense pain, to sleeping soundly the next night! I also got a muscle relaxer from my doctor, but 100% these exercises put me back in good alignment. I did them three times the first day. Will keep it up. Thanks and I really appreciate you guys! :-)

[@nahaduryalelmeshar2778]

thank you guys!! you have been a Huge Blessing for me, all of your videos have helped me a lot with my joint pain and nerve pain .. God bless you !!

[@terrylee5861]

I don't even bother to look at any other thearpy videos anymore but yours. They are the best ! You are my GO TO guys, thanks.

[@barbarahernandez529]

Thank you. I feel 100,000 times better! Please continue this important work. You have rescued me!

[@bootsieragansings]

Nice options! As a ballet dancer with a hypermobile S.I. joint, I slide into a split on the floor, with my right leg forward, rock my hips a bit, and it usually thunks back into place.

[@h2f259]

Spectacular exercises! Thank you so much! I signed in just so that i could give it a thumbs up!

[@fireballfitness170]

1:33...if pains on the right side...isometric with clasped hands bracing the knee toward just and push against the hands, 3 times for 6 to 8 seconds. Note: not too far to the chest, but may get a better response if done with knee not straight up, but actually somewhat closer to chest. You will feel the release while doing it. If painful then don't do it. 2:49...next exercise with foot on chair. 4:02 ...next exercise rotate pelvis in the opposite direction... 5:00...how often, 3 to 5 receptions every three hours....5:24...last exercise in door frame, standing or seated (which is usually more comfortable) on stool, push (like a leg press only isometric) for 5 seconds and then stop

[@warrenchambers4819]

I have been an auto mechanic for over 25 yrs and have been in horrible pain for the last 6 yrs. as a mechanic we have crap in the way of benefits, no sick time, only 2 wks of low paying vacation, no work no pay (we work the slave system Flat rate) so missing work is not an option. Found your videos on SI and it has been an absolute life saver! I now use a SI belt and what a relief. Thank you so so much guys. Your a life saver and I mean that just as it sounds. I have hope again and feels great. I now realize I am a little bow legged and that's keeping my back aggravated. any ideas on where I should start with addressing my legs?

[@Kat-vy2ws]

Warren Chambers thank you for posting your comment. I’m bowlegged and have had low back pain for years. I’ve just found this video so will give this a go. Have you had much success in finding appropriate treatment since your post. I think I will look into a SI belt as well.

[@sunildhawan280]

I am a Dr from India..very helpful vdo for my Sacroiliac joint and hip pain. THANKS AGAIN

[@annwright1980]

Just to say 🤩 wow I started this exercise this afternoon after a full on my butt on New Year’s Eve , I have cried every day not being able to walk pain free, found your Chanel out of desperation after paying for treatment that had no effect what so ever thank you thank you thank you 🙏 I will recommend you to everyone I know on the planet 🌎 so happy I could burst xx

[@09Youba]

I'm doing all of the SI exercises and my pain has decreased 75%. Thanks Bob and Brad.

[@rainehobson800]

Thank you, so much. I was suffering with my SI joint for a week. I was doing piriformis stretches with no relief. I came across your exercises for the SI joint. I chose the one on the chair. The minute I let my hands hang down, I felt such relief. I did both sides and just finished- 10 seconds, 3 times. I just finished my third time. I feel such a relief and pressure lifted off that joint. Thank you, again!😊

[@L.Spencer]

I've seen quite a few comments where people are unsure if it's their SI or piriformis which is the problem. Or sciatica. I'm among the confused.

[@marlynnek6449]

I spent two weeks stooping over a piece of furniture I was refinishing and had fairly painful lower back pain as a result. I was going on week two of misery when I stumbled across these excellent therapists and their videos. I had a little bit of relief from the McKenzie exercises but noticed IMMEDIATE improvement with this easy series of 4 SI moves. Thanks, guys!

[@tonidupont-mora1572]

Thanks guys! I have been suffering with this SI pain for a few days now. These have helped. You are great!

[@jacobfayette]

This video just saved my life

[@730reservations]

Jacob Fayette Me too. I’m basically in tears because of how happy I am to be relieved of that pain.

[@rdlyons1]

When I went to bed the night before last, I suddenly had back pain like I've never had before. I could not find a comfortable position. I didn't get much sleep that night. When I woke yesterday I did some internet research to find the cause of my pain and decided it was probably SI joint pain. I found some exercises elsewhere that did not help. Then I found this video. Most of these did not help, either, but the one with the foot on the chair did. Going to bed last night, I was immediately comfortable. Today I do not have pain. I really appreciate your advice to stop if an exercise hurts and to continue if it helps during and after. Thank you so much!!

[@pinkycat0123]

You guys make easy to understand videos, and come across as funny and nice. Thanks so much!

[@BobandBrad]

So nice of you to say:) you are welcome!

[@martiee1]

You guys are awesome and I like you both! Had terrible pain and did your exercises and I’m actually out of bed with no pain! Can’t thank you enough!

[@teresacorrigan3076]

Cool outdoor shot!🇨🇦

[@teresacorrigan3076]

These are new excercises for si. Thanks

[@SomewhatHonest]

This is great. Was seeing all these videos that looked like too much work but these are perfect. Was already laying down anyway. Thank you gents

[@twocentsworth9505]

Best one for me was the foot on the chair and leaning down. Really felt the stretch. Already feels SO MUCH better. Thanks guys

[@Space2B1981]

Have been quite worried about the nature of the pain and researching SI symptoms which seem really consistent with the pain. These really helped. Will keep trying.

[@rebeccar.1260]

The exercise that starts at about 2:50 was a game changer. Thanks for demonstrating this!

[@justinf1343]

Thanks for sharing all of your great knowledge with these very informative videos. Really appreciated 👍

[@kschindle1]

awesome! Thanks Brad and Bob

[@nationalsocialist8382]

I'd still be crippled without these men, thank you Bob and Brad for showing how to not be unaware of how crippled I'd become.

[@h.b2029]

Excellent. Very helpful. Thanks. God bless.

[@jtimmer1969]

Got a big improvement right away - soreness reduced tightness relieved.

[@makyeebon]

fantastic! I have seen many vids on SI joint stretches, but none as you described here. Felt instant relief. Will add these to my routine. Thanks, guys!

[@LunaStargoddess]

Oh yes this is the one I've been waiting for ! Thanks so much!

[@ewyna34]

OMG, thank you thank you thank you. I have been in pain for a month and a half now and the knee on the floor exercise helped!

[@dianaallen4206]

Thank you so much for all your video's!! You two are amazing and the best on the internet in my opinion too!!

[@ramyapt]

These exercise gave me very good relief from my severe acute pain ..thanks

[@creepymiddleagedman]

I love you Bob and Brad.

[@TaKeyliaRyan]

Thank you so much!! The door way exercise 🙌❤

[@TheSplitdiva]

These really work. SI pain is very common in runners. I love these guys: so much better than being shouted at by an overgrown teenager!

[@maureen1685]

Thank you for your videos, I really appreciate the attention you give to safety.

[@marthas3486]

I am having so pain now for 3 weeks now I’m searching for help thanks guys

[@houndmother2398]

Thanks guys. My dog dropped me in injured my SI joint in January and I have been working with it in physical therapy ever since. It's helping but it's a very slow process. I've done that last exercise with pushing my leg against a wall. This isn't fun, I end up with my hips out of alignment and 1 leg shorter than the other all the time but I'm hoping if I stick with these exercises then tually at will calm down. Thanks again

[@sharonenfo805]

I'm glad that Bert and Ernie make these videos. They truly are a help

[@TheHoopwhirl]

Hi, I have been suffering for the last 17 months with what was originally thought to be coccydenia. I have had the usual X-rays, MRIs and back in August I had MUA with aesthetic. The result has been that I do not have arthritis in the tailbone nor do I have misalignment and have been told that it all looks normal. Have been advised to see a physio for exercises. I have always thought right at the beginning of my daily suffering that it could all be to do with the sacrum area I've tissues, muscles etc but every medic here in the UK has poo pooed this idea of mine. Now that I know that my tailbone is fine, I am really determined to get this pain sorted out good and proper. I have been suffering with pain especially when sitting down, which has resulted in me standing up all day at work at my computer desk. I have a Varidesk to work from but I would dearly love to be able to sit down pain free. I have tried all of the wedged and donut cushions but none of these have helped. I am female and live in the uk. I have tried your exercises and today this is the second time I have done them. I have notice that my hip right at the top of my leg on the front is now very sore. Is this a good sign? This is just on the right leg and the left is fine. Please can you advise? Many thanks Carol

[@melmckenna4599]

I fell back on to my tailbone from a chair I was standing on, this really helped thank you

[@artdelavaux]

Mel, McKenna... Same happened to me, standing on a bench hanging a picture, started to jump off when the dog got in the way, I twisted to avoid the dog and landed on my tailbone. Had pain for months and thought I was doomed for life - until I discovered these guys! Foot on the chair and bending over, was what eliminated pain for me. Now I can hula again! :)

[@staceyviviano5644]

Thanks for the great stretch intro using a chair. The stretch was very effective in releasing a very hard to reach area, and I had never saw it before. I'm still trying to decide if I am having SI pain or piriformis syndrome. Thanks for helping!

[@IlluminatedLIfe]

This is amazing thank you! I have spinal stenosis and my lower back locks.

[@Victiolin]

thank you +physicaltherapyvideo for helping us. it made such an improvement already in one day. I had for a long time the pain and I was very worried I have something more serious with my back. I couldn’t find a most concise video explaining if it’s SI or something else like the other video you did. I didn’t even knew about SI. Thank you!!!! I am starting to feel myself again

[@bikramthapa1856]

i followed both of you for many years ,great presentation

[@wilkssan613]

brillant!!! love these exercises to make me pain free and stronger.

[@730reservations]

The first two exercises ended 9 days of what to that point, was the most excruciating, seemingly inescapable pain I’ve ever endured. Tell me how I can repay you two. Seriously, where do I send the check? If you don’t take payment directly, is there a charity you like?

[@sarama4153]

Ty! Sharing!!

[@veronicaalta9462]

Dang y'all are good! I enjoy your vids so much, thank you!

[@nicolasgrammatikakis2275]

Hello I've been having pain in my lateral sacrococcygeal ligament for over a year. The pain is on the left side of my coccyx and it is a shooting pain (pushes against a nerve i assume) I've been to osteo many times and have spent a fortune. While it's gotten a bit better it's still unbearable in certain situations. I can no longer participate in MMA as a result. I will try these exercises and see if they work. I'll keep you posted. Thanks for the video!

[@thedeerhunter4407]

good stuff.i'm hoping to try this soon when i'm not in so much pain from pulled quads/groin on both sides an si on one side.

[@peterhodgson3266]

Thank you for these videos! At last physio's who acknowledge SI joint pain is a thing - I've seen 3 in the past year and they've all ignored me when I point directly at my SI and state "the pain comes from here"!!!. They insist it's because I have weak core muscles / weak glutes ...which is true, and I'm working on that - but to see physio's who sound like they'd believe you and give you an actual diagnosis, wow. As lots of people with similar issues to me are hopefully reading this, can I ask - does your pain often come on if you're walking and then stop - like you arrive in a shop / stop on a walk to pick something up? Mine does. I can go from being fine to, after stopping, hobbling and being in pain. Also, sometimes I get nerve pain (sciatic), but not always - sometimes it's more a muscular thing or a feeling the hip is out of whack. I wake up every morning with a pain likes someone's pressing their thumb, hard into my SI, and that can stay all day (although I found out in yoga last night that doing a headstand with a block between your thighs can sort that out! A small victory...if you're in a place where doing a headstand is appropriate!).

[@ringwoodwood]

I'm getting a second round of sacroil joint injections on thursday. Fingers crossed it works so I don't need the surgery. I still do these that you recommend because it temporarily relieves the pain.

[@amyfield9496]

Did it work?

[@charlessalde8707]

Thanks guys this video helped me as many of your others have in the past!!!

[@sandrabarr1113]

Hi guys been watching your video and been doing the exercises for 3 days but I am still having soreness in that area, how long do I do the exercises for a week? A month etc and is it a good idea to start going to yoga classes or is it too soon? Many thanks Sandra

[@margaretdugdale7398]

Thank you so much! For weeks now I have been really debilitated by my SI joint pain. I have had acupuncture and chiro and I can't tell you how grateful I am for your video. The chair exercise worked for me and it worked immediately.

[@BobandBrad]

Glad we could help:)

[@abigailedmonds7641]

Dear Bob and Brad, I have some joint pain and tightness in my left SI joint. I found some of these stretches really helpful. Unfortunately, I'm having trouble finding stretches that challenge me. I have a very flexible back, and very flexible legs, so many of the SI stretches I've tried don't really do anything for me. For example, the chair stretch feels great, if I'm sort of kneeling in the splits and open my hip while I do it. Could you recommend some additional exercises for a very flexible person?

[@cthepower]

Hi guys. Thank you so much. I send people to your channel all the time! Question if I may? I am hyper mobile; can you tell me what muscles I need to strengthen to keep my si stable?

[@ericajackson1650]

I've been in such excruciating pain for weeks and I thought it was my tailbone. Did the first exercise and I already feel some relief. 🙌😭

[@prathameshghadge8969]

Hello Sir Bob and Sir Brad ! First of all thank you for your helpful videos. I follow you regularly. I am 22 year old male from India. I have had a back pain in the left side of my lower back since 2012. Due to excess (more than 25 min) sitting, jogging, standing, walking i feel sharp shoot pain in the left side of my lower back. After that my whole lower back gets paining including my left buttocks. I recently done MRI. I often follow my physio' advice. I take necessary precautions such as good posture, healthy diet, back and core exercises (as per my physio's advice). But that sharp shoot pain is still there and my physio hasn't told me what is my actual problem yet and that is why technically i dont know what is happened to my lower back. So here is my MRI details below : FINDINGS : Sacralization is noted of L5 with rudimentary L5-S1 disc. On the fat suppressed T2 weighted images small focus area of marrow hyperintensity, suggestive of edema is seen in the left superior facet of L4 vertebra (Series 11, Image 11 and Series 6, Image 8). Rest of the vertebral bodies and intervertebral discs are essentially normal. The consus medullaris reveals no abnormality. There is no bone destruction. IMPRESSION : Sacralization of L5. Small focal area of inflammatory marrow edema in the left superior facet of L4 vertebra, of doubtful significance. So my simple questions are : 1) What is my actual problem as per my MRI report ? 2) Will it be cured permenantly ? 3) How long will it take to be cured ? 4) Is there any need to be worry ? I know sir you haven't examine me. And it is almost impossible to meet you now. But as per my MRI report what would you suggest me ? I am waiting for your reply Sir. Thank you !

[@apnasapna1713]

Hlo bro same problem to me. But in right lag..please if these reply informed to me....from india

[@caninho1]

i'm dancing to your intro as if it was a beyonce song

[@shinyong9978]

Good stuff doc

[@jenv35]

I love your videos! Always spot on & helpful 👍

[@Daniel-tv9tb]

you guys are phenomenal.

[@mikeklotz7736]

thank you for doing this video. my si joint has really been bothering me. hopefully this will help.

[@selvashanmuganathan9489]

You guys are awesome.Thank you so much !!

[@samuelborg3689]

I feel a similar kind of pain in My right cheek while doing Some of these excersises. The pain is not as strong as it can be when i "provoke" it though. Should i continue doing these excersises or should i stop? Great video by the way! Greetings from Sweden

[@Sher17ri]

Thank you so much you guys are awesome!

[@AnneKellyneeMcGill]

You guys are great! Thank you!

[@camrin8937]

Thanks my guys

[@consciousdaily396]

Thank you 🙏🏼

[@lisayerace5578]

Yes! Thank you so much! Much relief!

[@magickitchen54]

Thank you

[@jennyweyman3039]

Thanks so much for sharing!

[@janetnewbill291]

I love you guys! lots of help!

[@703shreyas]

physicaltherapyvideo

[@ahmedalkaise5831]

thank U so much buz Ur exercises are very help me

[@ahmedalkaise5831]

i have question I have SI joint dysfunction whats types of exercises should i avoid...thanks alot

[@arifhossain2953]

Excuse me sir, I'm having mild sacroiliac joint pain, is it curable?

[@Jewels1573]

This has been very helpful. Been doing the first stretch this week and it seems to be working. Since I can't put any pressure on my knees, I did those stretches while in the hot tub and that has also been very helpful. The twisting and reaching down with foot on the chair, and the door press don't look helpful. May try them later. Thanks! (I did think Bob was going to play spine guitar there for a minute! 1:06) :-)

[@aces0730]

I have tried the self corrections and can't get it back. I have pain on the left side, and it radiates to the the top of the iliac crest. I see the orthopedic doctor on Monday. I have been doing clam shells, bridges and bridges with marching. I can't believe this injury came back after 10 years. So frustrating. I have the same SI Loc belt that Brad has and been wearing it when I get home. I hope I can over come this injury, I don't want the fusion surgery.

[@jaysweet25]

have SI dysfunction for five years now (no doctor knew what I had until a chiropractor finally found out) so I'm about to get an injection in a couple months but they want me to try physical therapy before I get it. I like a couple of your exercises better than the ones I do at PT. I feel some relief so THANK YOU VERY MUCH!

[@justagirl12345]

You guys are awesome