The Three BEST Exercises for S.I. Joint Pain

I recently expanded on the exercises in this video. Check out the first link below to check out that video!
★ NEW SI JOINT PAIN VIDEO: bit.ly/1D2urwt
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★ Releasing the QL: bit.ly/1Jq0NlC
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[@millicentdecamps8840]

You literally just saved my life. That 3rd exercise is golden, helped my pain instantly. Mine was so bad I couldn't walk, sit, or lay down and I was researching for exercises that will help me right now until I can go to the Chiropractor on Monday and this really helped me. I wish I could hug you! In my particular case, my pain gets worse if I'm not active or if I start working out after a long hiatus. I've started working out again after a few weeks off and the pain came back with a vengeance, my guess it was probably from not warming up correctly. Anytime I'm consistently active and especially with jump roping and constant squats my pain is non existent. So anyone having this pain - tighten those glutes!

[@Isaac5123]

Tightening gluten will be good but if you get si joint pain after years and exercise makes things worse then the joint moves too much and need to be fixed

[@sheldor73]

You're literally illiterate 😂

[@skagit4ever]

Wow! I was honestly starting to think this was something I'd just have to live with - but it was so painful. I was so skeptical of these exercises, but they helped so much! This is the first time I've felt relief in days.

[@KarlBAndersen]

That simple iso-metric exercise changed my life. Every time I do it, when I'm lowering my feet to the floor my SI "re-sets" with a big CLUNK. My discomfort - which often borderlines extreme pain - is gone. Gone. Thank you.

[@miltonmondragon9813]

how long did it take you to recover after the streteches

[@mov4med833]

If you keep needing to do it, it means it didn't fixed it.

[@dereksmithfor3]

Mov4 Med no but if it eliminates pain then that is a good sign

[@Isaac5123]

@@mov4med833 exactly and it needs fusing

[@missa1goins]

This!

[@adamking6445]

Thank you so much! I have been driving for a living the past year and a half. Sometimes I would wake up crooked. I just tried these exercises, I heard and felt a pop in my hip area when I squeezed on my fists between my knees. I can't even describe the relief I felt after that!!. Thank you again.

[@tkousek1]

that last exercise (the squats while holding onto the bar) is amazing. thanks for the video. I'm in a lot of pain due to SI joint and this is helping.

[@elyssamarks1221]

Great video! Not too much of an information overload, more simple and right to the point.

[@charlottestewart5802]

I'm in physical therapy for SI pain. You just helped more than they have. I tried to teach one these methods, but he isn't interested. Anyway, thank you

[@jsmithsemper4848]

oh my gosh, thank you so much for this!!!! the yoga squat one makes so much sense. I have been suffering for years now. I appreciate you & Dr Kelly more than you guys know! the pain is unreal. it was paralyzing at first but I decided to not let it stop me anymore about a year ago & just have been working thru it & I'm tired. I'm going back to rehab but i am going to do these exercises every day & pray that this is what fixes it! so I can give my 1000% to my workouts again !

[@samyelalem]

Hats off man, you know what you are talking about.

[@Walkerbjj]

Thanks for the video. I’m a competitive crossfitter and bodybuilder. I’ve dealt with this pain on my left side for a while. I literally just watched this video and tried these exercises. I instantly felt that click when I squeezed my knees together against my fists. I’ll also be more aware of how I sit, stand, and sleep. Thanks again

[@SEzzz53]

Thank you so much for making this video!! I just figured out the extreme, but intermittent, pain I've had for years is SI pain. Because it was intermittent and would move from one side to the other, I never thought to see a doctor. Dumb. I've done just a couple of reps of the second exercise and can already tell the difference. I'm so grateful!

[@talladale]

Thank you SO much! I had a nagging pain in my S.I. joint, especially when I walked. Not madly painful, but uncomfortable every time I put my weight on my left foot. I only tried one of your exercises, holding the knees, and pressing one forward and one back, and after about ten days I have absolutely no pain or discomfort whatsoever. Completely cured, and so simple. Thanks again! I'll tell everyone about your website.

[@yaamama1]

Another great video. I wish I had seen all of these BEFORE I had back surgery. 4 years post op, I still experience equally amount of back pain and your videos help to reset all my bad body patterns. Thanks a lot.

[@regularnimnule9715]

Man, that REALLY helped me. Thank you so much. I've been going nuts with SI joint pain after throwing it out in the gym last week. The pain was just nasty and nothing seemed to help. This did. Thank you again.

[@mrhallman64]

I have had Si joint pain for years, it come and goes and in the last week it is been very bad, can't sleep, have trouble just walking. I have seen the first exercise before and have been try it, but I just did the second exercise and felt much better after just doing it once. Amazing!

[@amobeats9331]

OMG THANK YOU SO MUCH!!! KEEP UP THE GOOD WORK

[@OffGridMadMan]

Mate, you're a genius! Did exercise 2 and got a nice crack when I was squeezing my fists between my knees. All is well again!

[@simonchesnin]

Thank you so much. Did the exercise and had immediate relive. Saved me man.

[@charlesauspitz1011]

Very useful, clearly explained and demonstrated & greatly appreciated

[@markfrench77]

many thanks, the yoga squat eased my si joint pain on boxing day after having 4 days of agony, glad I found you videos as all are excellent, wonderful exercises. You made my xmas much better. Doing it 5-10 times a day now as I have a sitting job.

[@Segui1288]

Thank you for the tip. I just tried it and I felt relief. Your the best my brother.

[@jean3754]

This video helped me immensely..and so simple...Thanks!

[@zatara11]

Thank you, the yoga squat exercise was awesome!!

[@1karmabell]

cant wait to try this. I've been in terrible pain in right hip when out walking. thanks for the video

[@rohithpujari]

Thank you very much i had this the SI pain almost an year and this exercises took most of the pain out.

[@steven9814]

Great video and well explained!

[@GoofyGibbon]

thanks for the always helpful vids mate

[@DuDripTheBossPlaya]

Thanks man and God bless you

[@sandipgold]

This really instantly worked! Thank you so very much!

[@slippyg]

Great! I did the yoga squat and my constipation was relieved!

[@UmarAlFarooq]

Wow! I tried 1 and 2 and they really helped! I could feel some instant relief. I'll try it over time.

[@jaimedpcaus1]

Excellent! Thank you.

[@kellyedes6318]

thank u for posting this. i have been dealing with SI Joint pain for years and have had 5 back surgeries and have hardware in my back.

[@silverfullbuster9177]

Seriously. Has your back problems affected down and up your body

[@michaelh.433]

just did the moves. worked for me right away. Thanks Man!

[@majoy-osterlundfreeman5425]

Very Good instructions and quick release from my discomfort. Thanks

[@fireflycandlecompany]

After being in terrible pain for 3 days... I dis these exercises and literally I was 90% better within 15 mins!! Omg thank you so much for making this video!

[@GuerrillazenFitness]

You are welcome!

[@hanulchoi0213]

amazing work out! tried only 3~4 times and it worked instantly.. great!

[@FranciscoLopez-rf4jo]

Thank you, the exercises you advice worked out pretty good to me, blessings.

[@carlbaytalasbcglobal.netca9699]

Thank you for the great tips.

[@corinnasilvers649]

Oh my goodness, I've had SI joint pain on and off for years and this is the first time anyone has explained why I may have it! The first two exercises are the same ones that my PT has had me do in the past, but I've never seen the yoga squat. Can't wait to try it and see if it helps. Thanks for your video!!! :)

[@kylemagee2747]

Love your videos! Short and straight to the point, thanks man!

[@GuerrillazenFitness]

+Kyle Magee You are welcome sir!

[@maryferguson9576]

I literally just tried these yesterday and, for the first time in 2 years, I woke up with almost no pain. THANK YOU SO MUCH! I might actually be able to go to the gym again!

[@clarabartha1737]

Will try these, thank you.

[@balie58]

THanks so much for posting this,tried it last night and for the first time in months am pins and needles and pain freee

[@larryc1964]

Can I ask where you had pins and needles feeling with si joint dysfunction? Was it by chance in feet and legs ?

[@danawinright3351]

Can’t wait to try this!

[@Charlotte_TSilva]

Awesome. Thank you.

[@sergiodavila5013]

VERY HELPFUL. THANKS

[@jaimedemandante]

Big help. Thank you so much bro. 🙌🏼💯🙏🏾💪🏾

[@RomPontifex]

I play squash and my S.I joints have caused me problems to the point where I can't play. This has been a problem for 6 months. I'm glad I found this video, thanks for sharing!

[@deborahhopper1070]

Thank you!!

[@sanjoelable]

excellent! Thank you.

[@mattinnj979]

Amazing!! I have been through hell and back. Fusion surgery, epidural injections, Medrol packs, ....never ending pain and sleepless nights month after month No doctors or surgeons could find the problem. They started to think I was lying to them I almost lost my job and my marriage And then a simple visit to a chiro where he diagnosed the issue in 2 minutes. These exercises really help in between chiro visits Thank you so very much!!!

[@GulzarAhmad-gw2vr]

matt now you are fine or yet facing si joint problem?

[@user-bx8go7cj6q]

Thank you so much!!!have been to several doctors and have seen other videos, but this one is the one that helps!! finally I know what could have caused the problem....and you also talk about this 'clunk' sound, I was just wondering what is it about and found an answer in your video!thank you thank you thank you wish you health and happiness!!

[@Ashpleeeease]

Thank you!

[@oppetry]

Thanks so much!

[@celestebinus6142]

I subscribed and would have hit the like button a million times, if possible! What a great explanation!! Didn't try it yet (was too anxious to comment and thank you), but it just makes so much sense! So, thank you, thank you!!

[@evanhaswan]

Simple exercise for S.I Joint Pain, thanks buddy for your explanation, god bless you

[@Beanie1605]

Thanks for this video. The squat really gave me relief. I know it's a temporary fix, but I never knew sleeping on my side could cause this problem. Good info and simple explanations.

[@venessawalker8431]

Thank-you. Will try that .

[@charliewhiskerspicou933]

thank you.

[@mariek6262]

Thank you for making a great video!

[@tobiashutten8443]

Thank you! After the both last exercices I've less pain than before.

[@CoolRiffz]

My DPT had me doing something similar to #2 to realign, but after seeing this I did the fist squeeze and got a POP. Very nice. Will be doing this from now on. Awesome tip

[@susan5780]

You are a blessing thank u i heard the glont in my pelvis reset

[@eco2k313]

Thank You...

[@aesalinger]

I am absolutely thrilled that after 4+ years of nonstop agonising sciatica and countless visits to specialists, orthopaedic surgeons, physiotherapists, massage therapists, chiropractors, etc, I did the squat move twice and had instant pain relief for about ten minutes. This has never occurred for me before. So I know which exercise I will be working on every day! Thank you so much for this video :)

[@GuerrillazenFitness]

+aesalinger That's awesome!

[@Donna-cc1kt]

Wow.4 yrs! My heart goes out to you. My primary wrote a perscription for a relaxant to take at bedtime. No side effects, no habit forming drugs. It’s an old drug. Then I take 1 or 2 Motrin as much as 3x’s a day. Motrin helps with relaxing the area. I also take 1 to two Tylenol (for pain)as much as 3X’s a day. I’m healing slowing but hope is what I needed. After 6 wks of slow healing my doc is sending me to a physical therapist. One of the clues this video gave was about side sleeper and I have always slept on same side so maybe that was it - (besides 3 childbirths). I hope you get some good medical attention and no heavy drugs or ones that are addictive.

[@malinichandra6953]

Thankyou !

[@darrenlyles3544]

WOW! I did the exercises four times each.....feeling great now. Thanks

[@suvasishbhattacharjee2748]

Thank Q.sir for your advice

[@DavidBarilAlmonte]

Good clear sound and video. Easy to understand and follow. Thanks!

[@GuerrillazenFitness]

+David Baril Thanks Dave!

[@pratimarai7399]

What u said is very true .I generally tilt to rest on arm rest of my sofa when sitting on it fr long hours

[@IsabellaHale]

Thank you. I also got two injections and I know it is the SI joint for all the reasons. I came on here because I have always done extreme stretching and all my joints cracked but now I am older. recently after I got the injections I started my lengthening stretches.. reaching up equally on each side and out of the blue I got like you a huge crack .. on the left SI joint side area.. like you describe. It does relieve the area but I was checking to see what happened.. and apparently I am stretching resetting this area but not on both sides. I will try your method.. thank you very much.

[@ahmadalagha466]

bravo ,ill def try it

[@purecanadian7792]

Wow! Will try, simple exercises hope it works

[@peerguy]

I've had si joint pain for the past 6 months on the left side and I never thought about my sleeping position on the right side that caused the left side of the pelvic to be lifted up and contracted causing the SI joint pain on the left side. I will look to sleep on my left side and do these stabilizing and strengthening exercises. Thanks for the clear video explaining the possible root causes and exercises.

[@GuerrillazenFitness]

+peerguy No problem man...hope it helps you out!

[@tessagurley8013]

We have such a similar philosophy of fitness! Nice!

[@MrGamer-zz2tj]

Great video going to try now looks promising

[@supersmiler73]

Thanks! Just figured out I have been sitting to one side driving, at work etc...chiropractor has been adjusting painful SI but it pops right back if I'm not careful with the sitting. Thanks for the helpful information!

[@BigMoeZu3bi]

Thank you! I tried everything even injections, but this one was the ultimate fix. Much love bro

[@CoolRiffz]

I am literally scheduled to get injections and after it popping on #2 and the next day I am still aligned... I am probably going to cancel them because I don't know if I need them anymore

[@liamharkness551]

This video is on the right line. If you have persistent SI joint pain then you have to mobilize the pelvis which will include rec femoris stretching for sure as well as hamstring mobility and strengthening as they attach to the ischial tuberosity and inhibit anterior rotation. Bear in mind that the SI joint can be locked in anterior or posterior rotation and there are a different set of exercises for both syndromes. The best advice for long term relief is reprogramming the neuromuscular patterns that you spend a lot of time in as the Gent suggests. IE sleeping, driving, standing and walking. Lastly keeping the glutes strong is crucial as they stabilize the pelvis. Work with your trainer to ensure hip extension is all glute and not lower back which is anterior rotation of the pelvis or ilium.

[@artk-5913]

+liam harkness , could you share some of your best exercises for a locked SI joint? Would be greatly appreciated!

[@JimmyVu415]

I heard there shouldn’t be too much mobility in the si joint, i heard its bad for you? Can anyone advise?

[@jhfaleafine1870]

Thanks man. 🤙🏽🙌🏽

[@REX-si4vz]

thank-you very very much...

[@jnzbad]

This helped me, the fourth time pushing and pulling on my knees. Mine was out for almost two weeks and I started looking on the internet for help. This is only thing that worked. Thank you sooo much. That was no fun. So much pain. All I did was look into the mailbox.

[@GuerrillazenFitness]

+Jnzbad Well I am glad to hear you found relief!

[@katydid2k]

Fantastic! Thanks so much.

[@GuerrillazenFitness]

+katydid2k you are welcome!

[@stevecollins1506]

I had back surgery for a herniated disc which fixed my sciatic pain but I still suffered terrible low back pain. I have tried these exercises and they work amazing. I did them every day for several weeks and got virtually pain free but I stopped doing them for a couple weeks and the pain has returned so I am gonna get back to it. Everything you describe is spot on. The clunk sound is accurate and that yoga squat is amazing for relief. It took a couple of weeks doing the squat 2-6 times a day before it really loosened the muscles round that area and allowed the realignment to take for longer and longer periods of time until I could go days without pain and not even need to squat but I learned that it will come back so keep doing it. Great video!

[@shapeurmind]

For how long were you doing the squats (minutes)? Thanks ;)

[@fpetes]

I started lifting in late 2012 and after what amounts to a decade of doing *nothing* physical - and one thing that I think reared its head on me a couple years ago was the fact that I watched a lot of television in that decade while laying on my left side in a slight bend right. What ended up giving me grief? Right QL and right hip complex. I think I'm finally getting over it after implementing various things including that first push/pull on the legs and doing unilateral work and being very conscious of not shifting my weight in squats - on film I've caught myself shifting right and bearing a lot more load there.

[@hejhejhej9519]

omgg, i have had feelings on the right side of the pelvis and i think i have the beggining of si. But when i saw the 3rd exercise i was chocked, because i have been doing that just on pure instinct to the pelvis to get the irritation down .. :o

[@Blackirish__]

Awesome thanku it's taken me a long time to locate this problem

[@GuerrillazenFitness]

+john quinn :D

[@jgmarr75]

Excellent ideas, especially because I sleep on my right side. Thank you.

[@Timetravel1111]

gRREAT. Thank you

[@sadokadouni]

u saved me... u r the man thanks

[@GuerrillazenFitness]

+sadok adouni Haha, that's good to hear Sadok. Glad you got something out of that video.

[@rickswisher7765]

This helped. Thank you

[@GuerrillazenFitness]

+Rick Swisher You are welcome!

[@fireballnernernananana6756]

The dropping your pelvis one is great Thankyou added to the list for sure !!!

[@helvetethehater4729]

Nice!! t/y!! will try.

[@tmj_online]

Wow! These exercises kick ass!! I did all of them and now my si joint no longer is bothering me!! O.O thanks man! = ) Cheers!

[@jenniferrbh8252]

Thank you so much that was really helpful. x

[@GuerrillazenFitness]

+Jennifer Roberts-Ben hamid Glad you thought so!

[@patrickoconnor5652]

With the knee push - pull exercise you can thread a wooden dowel behind one knee and on the thigh of the other leg holding the dowel either side of the legs to perform this exercise and if you do not have a wooden dowel a sturdy umbrella works for me.

[@vidz953]

PVC pipe, a broom or golf club are other good ones.

[@Tom-Travels]

Subbed. I love the exercises. I don't know if I have pelvic tilt.... But what the hell, I like them.

[@Crash607]

You da man Blake!

[@MOBU76]

I hope it will help me to get rid of the pain. Thank you