Top 7 SI Joint Pain Stretches & Exercises - Ask Doctor Jo

SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it's on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises. More SI Joint Pain stretches: • SI Joint Dysfunction E...
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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.
Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.
Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.
Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.
Related Videos:
SI Joint Dysfunction Exercises & Stretches:
• SI Joint Dysfunction E...
SI Joint Dysfunction Exercises & Stretches:
• SI Joint Dysfunction E...
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Top 7 Sacroiliac Joint Pain Stretches & Exercises:
• Top 7 SI Joint Pain St...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Buy a worksheet with these SI Joint Pain Stretches & Exercises at: www.askdoctorjo.com/si-joint-pain-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@sueprudente9157]

AskDoctorJo thank you

[@sueprudente9157]

AskDoctorJo please let me know if my question went through. TY

[@AskDoctorJo]

You're welcome.

[@sueprudente9157]

Hi. Dr Joe I am a subscriber! I guess my questions Didn’t go through. I was diagnosed with SACRoiliac SI joint dysfunction. I’m scheduled to go for joint injection next week. I did your exercises today for the first time thank you so much. I’ve had three major back surgeries my back is fused with plates and screws from my neck down and I think that’s what they think my back is so fused they tell me that this happens to a lot of people I don’t know all I know is I can’t sit The pain is outrageous! Also I’ve read somewhere that I think squats and no good and I do Zumba so I don’t know if I should be doing that I don’t jump and I don’t spin around because I get vertigo. My question is what is the proper way to Ben’s with this I am 65 years old and I love Zumba but if it’s gonna make me in pain where I can’t function this is not good!I appreciate any help you can give me I love all your videos thank you so much! Susan Prudente McNally

[@sueprudente9157]

Hi Dr Jo, I am a subscriber! I did write another question to you n a little more information thank you I appreciate it.

[@bhavnapatel9971]

saw this and didn’t think these exercises would really work,but i tried them out of desperation..i have cried tears of relief because after weeks of being in pain,i have finally felt pain free…bless tou and thank you!!!

[@AskDoctorJo]

You're welcome!

[@hassanjunaid9453]

Bless the day you thought about starting this youtube channel!

[@AskDoctorJo]

Thanks 😁

[@billcanelli1863]

Unbelievable. I am a 43yr independent contractor. I have been dealing with what I thought was a nagging hip flexor strain for the past 3 months, that would not go away or get better. Pain would drag around from my right SI joint, above my hip, and down to my thigh. Abdominal muscles hurt, hip joint hurt, etc. I just did your set of exercises once last evening, and once this morning. And i honestly am in shock. Muscles are still a bit sore(I'm sure because they've been aggravated for so long). But damn near all of pain is gone. TOTAL LIFESAVER!!! there were days when It was hard to walk, sleep, sit, lay down...and times when the muscles were spasming so bad, it felt like I had appendicitis. Thank god I found your video!

[@AskDoctorJo]

Glad it helped!

[@billcanelli1863]

@@AskDoctorJo more than you know! My livelihood depends on my body and my health..

[@poodledog8479]

My name is Theresa I had total hip surgery. I also have SI Joint problems and this video has improved my life. God BLESS you 🙏❤.

[@surfnyolly]

What is this magic! Laying on your side, brining knee up in front of you and kicking back…that put me back in alignment! I could cry. These are fantastic!

[@melissaauffinger933]

I have been to 3 chiropractors and now PT. I have been begging for an SI pop and you gave it fo me. Bless the day you were born

[@juanperdomo240]

I sent all your videos to my clients, your videos are professional, funny and very informative. Thank you for your hard work Doctor Jo

[@AskDoctorJo]

Thanks, and you're welcome 😎

[@girlfromnapanee]

INSTANT RELIEF!! my left SI joint slipped out today after gardening, painting,and vaccuming (stupid, I know). Ty so so much! These videos truly helped me in the pandemic. I love them and the dog! Xo

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@natedude3488]

This was the most useful video I’ve watched in a long time!!! I have had lower back pain for the past few days and after research figured it was my SI joint. I followed your exercises felt a pop and then my pain was gone!!! Thank you so much 🙏

[@AskDoctorJo]

You're welcome!

[@masontritton9462]

Nate Dude hey man, which exercise made it pop?

[@dominictorres8961]

How does ur back feel today? Which exercise helped

[@danieltessarolo7896]

Lifesaver!!! 4 chiropractor & 3 physio appointments later...and this series of stretches did more to relieve my pain!!! Tytytytyyyy

[@AskDoctorJo]

You're welcome.

[@doris2793]

I really like how you get into things fairly quickly... so many videos make you listen to a long explanation before they get into what you are supposed to do to elevate and that becomes irritating pretty quickly if you are already in pain LOL... these exercises are great and I feel immediate relief. Some I certainly will incorporate daily!!

[@AskDoctorJo]

Thanks. Glad they are helping.

[@randallrogers8183]

Alright. An evolution of this had my lower back/hip pain that I’ve been living with for 6 months diminish by 90%. What a blessing. thank you for this.

[@AskDoctorJo]

You're welcome.

[@stephaniedodt2389]

I dont know what I did to myself. I'm 69, and suffer from severe medial knee osteoarthritis in both knees. I will need TKR to both knees eventually so I am trying to get in the best shape of my life. I have a personal trainer and have gone to a gym 4 days a week for an hour a day for the last year and a half. It has made quite a difference. Unfortunately I did something to my SI joint on the left side. It was starting to get depressing after a few days so I looked at this video and used the belt and ball "shotgun techniques". I did 2 sets 24 reps of pelvic tilts followed by 3 sets of 5 belt exercises and 3 sets of 5 ball exercises. I didnt hear a pop, but hours later I now realize.....the pain is totally gone! Thank you so much. Dr. Jo!

[@AskDoctorJo]

You're welcome! I'm glad they helped!

[@DM-hv1uu]

One of the best videos I’ve ever seen and easy to do and fully explained! Wow

[@faithbokros2622]

Thank you for that answer De. Jo. I will use one of those now. That will be easy to use. Faith

[@Godfather916619goto]

These Videos save people's Life bruh. 👍👌💪

[@OfficeLinebacker-FJB]

Thank you! These exercises have really helped my SI pain.

[@AskDoctorJo]

You're welcome!

[@rubyrayne8]

Just what I needed today!

[@gonzocom]

WOW! This one video has provided me the most knowledge and relief from my back pain than anything else I’ve watched and tried. Thank you 😊 🙏🏼

[@AskDoctorJo]

You're welcome!

[@abbot1]

This really helped me , almost instantly thanks. I was in a lot of pain prior.

[@AskDoctorJo]

You're welcome.

[@afanmusakadic3204]

After two years going to chiropractors and looking for solutions finally my pain is gone. Thank you so much for this video, exercise with the kick is the one that make me pain free. I feel little pain in the morning but soon as i am done with exercise all day it’s amazing and I am doing just ones per day. Feels amazing without this stiffness. Thank you so much

[@AskDoctorJo]

You're welcome.

[@NZAngela]

This is really encouraging I've had SIJ pain for 6 months and wondered if I would recover fully as it seems like I've slowly made myself worse. Thank you for sharing😊

[@leventefazekas8230]

Have your doctors considered autoimmune disease (spa)?

[@neela9047]

May god bless u a lot and give u lot of health n wealth...cheers for this great job...

[@randylazer2894]

Thank you so much, this helped significantly! So greatly appreciated!

[@AskDoctorJo]

You're welcome!

[@indubalaji3925]

Dr Jo, really appreciate the video. You explain it with so much ease it's very patient friendly. And of course the stretches were targeted to the spot. Loved it !!! Please keep me in the loop for your videos and any materials.

[@AskDoctorJo]

You're welcome, and thanks.

[@greatguy2003]

I'm very appreciative of this video and your hamstring stretch! I give you credit for eliminating 99% of my SI joint pain and sciatica in just 2 days! It was very uncomfortable to do the stretch but I knew that meant it was working. I'm so happy. Thank you.

[@AskDoctorJo]

You're welcome. I'm glad it's helping.

[@jenmedos7612]

Just wanted to say thank you for this video. I’ve come back to it many times when I’m flared up and it really does seem to help. I’ve had chronic back pain for my whole adult life and in almost 15 years of physio and drs appointments, no one has shown me easy exercises like these that actually help right away.

[@AskDoctorJo]

You're welcome.

[@valkyrie701]

I cried after the relief I got in my SI joint on my left side after doing these exercises just once! Thank you sooooooooooo sooo much!!! 🥲 I had pain for a month or longer that wasn't getting any better, and I don't have coverage to go see a physiotherapist. You are a godsend!! ❤️❤️❤️

[@AskDoctorJo]

You're welcome! Glad it helped.

[@charmainegrech1334]

You are simply the best Dr Jo. You help me over and over again ! You re just amazing in what you so and how you deliver things.

[@AskDoctorJo]

Thanks 😎

[@amandawalker4797]

You are honestly a life saver!!!! I am 27 and have had low back problems for 11 years. 3 bulging discs, I’ve had multiple injections and currently have SI joint pain. Still seeing my pain management doctor regularly but I’ve been been watching your videos for a couple of weeks and honestly this has made such a big difference! Thank you! 💙

[@AskDoctorJo]

You're welcome! I'm glad they have been helping.

[@angelareinhard]

That first exercise is so helpful!

[@shelleyphillips869]

This is the best video I've ever found on SI joint health. Thank you SO much!!! 💜

[@AskDoctorJo]

Thanks, and you're welcome!

[@sakhaah2848]

I have been in pain for hours and nothing has helped but doing those stretches just once has made a huge difference. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@ginavianzon8248]

Omg! You’ve absolutely made my day !! I can’t wait to try ALL your exercises!!! I can’t wait to watch all your other body saving videos too ❤️❤️❤️

[@paige1luv]

Thank you so very much Dr. Jo! You truly are the best!!

[@AskDoctorJo]

You're welcome, and thanks!

[@maryrudelich9000]

Ok. I’ll check with pt after my treatment is complete next month. Right now, I’m limited to no impact stretching exercises.

[@darlenemccray1381]

Thank you for your help with relieving the pain I've been experiencing in my SI joint ❤

[@AskDoctorJo]

You're welcome.

[@knuckles3945]

Wow this really helped with my pain and even popped the area i’ve been trying to reach for quite some time! Thank u for this.

[@AskDoctorJo]

You're welcome.

[@Ishana_Intuitive]

That was relieving. It did a little pop also. I definitely need to stretch my hip flexors more often. I did a kettlebell workout 2 months ago and I still have the pain from that blockage. Even in the groin. Very bad.

[@be1410all]

Thank you - my PT recommended you and your videos... and I appreciate your professional approach, great communication, and your sense of fun! Altogether, it does help on any sore or good day. [Thank you too Spider!]

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@fntv1121]

Thank you so much, this really helped, made my day happy

[@AskDoctorJo]

You're welcome!

[@yasminegomaa4308]

This has worked amazing with my SI pain , thank you so much 💖 👏

[@AskDoctorJo]

You're welcome!

[@SLcreativeheart]

These were great. I feel better after this session already. Thank you.

[@AskDoctorJo]

You're welcome.

[@MrAwseal]

Thank you! I hurt myself Back squatting no pain was bad but ran through your program and I feel so much better so again thank you.

[@AskDoctorJo]

You're welcome! Glad it helped.

[@spearlightknight1714]

Thank you Doctor Jo. I've been having the consistent pain at my SI joint for a week now. It first started at my left side then it radiated to both sides. Was using the pressure ball to relief the pain but now that area is super sore. Was hard to work while dealing with the persistent pain. I'm glad I took a break to check out your video for the stretches. And it's relieved the pain for now (didn't do all the stretches though but I already feel relieved). Need to do more of these stretches later in the day. Thank you so much for this video

[@AskDoctorJo]

You're welcome.

[@SCoal-hm7ub]

🌹🌹Dr Jo, thank you so much for ALL of your videos. They really have helped me with Ankle pain, sciatic pain, knees etc! Now my wife is watching your vids! Luv you!🌹🌹 Thanks!!!😊😊

[@AskDoctorJo]

You're welcome! I'm glad they have helped.

[@royalic5075]

Woah. This is life changing stuff right here dr. Thank you so much I feel like I should be paying for this. God bless you for just putting this on KZbin

[@AskDoctorJo]

You're welcome.

[@TheSuperduke08]

Thank you I have been suffering from SI joint issues for 25 years or more! It flared up bad 4 weeks ago! It amazes me how doctors just don’t know what to do with this common issue. Orthopedic and pain management only want to give masking pain shots! This time I could actually feel the joint out! I do do some of the things you recommend already but I did learned something new! The donkey kick! LoL. Thanks for posting

[@AskDoctorJo]

You're welcome.

[@LilLusGarden]

Amazing doc, this was what I wanted. Thank you so much

[@AskDoctorJo]

You're welcome.

[@applejackjack]

Cannot wait to try this ,I have suffered with pain for a year , and been to told sacroiliac joint , but never been shown these to do . I am praying they help me as on constant pain killers xx

[@AskDoctorJo]

I hope they help.

[@caymancc]

Excellent for strengthening the joint. An easy to follow series of exercises. I started doing these following the self adjustment technique in the other video which clicked my joint back into place. Amazing results. These videos are fantastic

[@AskDoctorJo]

Thanks.

[@surfnyolly]

Self adjustment video? Need. To. Find! :)

[@averyselde33]

Thank you! This helped tremendously!!

[@AskDoctorJo]

You're welcome!

[@jpickles8627]

I did #6 really well. Thank you for the options and info.

[@AskDoctorJo]

You're welcome.

[@carolejackson8357]

Thank you, Dr Jo. So helpful.

[@AskDoctorJo]

You're welcome.

[@jeffbridges666]

Thank you so much for helping my tennis elbow pain, the excersise works really well 👍

[@AskDoctorJo]

You're welcome.

[@MsAward999]

My si joint is out and I’ve been doing these exercises regularly. Thanks so much! I am slowly getting better

[@AskDoctorJo]

You're welcome!

[@atharvpatil2370]

Which treatment u take..please say..i am suffering from si joint pain more pain in back..

[@maggie4834]

Great video. I didn’t hear any cracking but my right side clunked back into place. Thank you so much 🥰

[@AskDoctorJo]

Thanks, and you're welcome.

[@ahodapp100]

I felt the pop! I felt the pop! And the relief was immediate! I felt it on the "pushing outward against the strap around the knees" exercise. Glorious. Thank you!

[@AskDoctorJo]

You're welcome!

[@user-ir4pd6ht9c]

Thank you so much Dr.Jo! It really does relieve my joint pain.. and Your spider dog is so lovely♡♡

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@654ocean456]

Wonderful exercises. Thanks for sharing

[@AskDoctorJo]

You're welcome.

[@llucylful]

Very helpful

[@uyenkim7431]

Thank you so much Dr. Jo, not only love your helpful exercises and informative explanation, but also your positive energy. I have had back pain for almost 2.5 years and did not know why, and after doing your exercise I feel the extreme relief for the first time. I have tried different treating methods before and nothing worked. Wish you the best

[@AskDoctorJo]

You’re welcome. Glad they helped!

[@rhi1011]

Found this very insightful. ❤ Thank you for sharing this! 🥰

[@AskDoctorJo]

You’re welcome.

[@jlecampana]

These exercises immediately caused a big relief! Not 100% but it worked really well.

[@jessemassimo9188]

Thank you for the stretches they really helped a lot!

[@AskDoctorJo]

You're welcome!

[@lb4660]

Thank you, Dr Jo.

[@AskDoctorJo]

You're welcome.

[@kennethwhite5158]

Hi Dr. Jo, I am a new subscriber. I wish I could have viewed this video sooner. I have suffered from lower back pain for years. I first injured my back many years (35y) ago prepping for a powerlifting competition, while squatting I attempted to break my all-time best (which I did) and when re-racking the weight my left hip flexed and I instantly felt pain and that's where it all began. I am 71 now and have dealt with this for 35 years, I have seen four different Chiropractors, done physical therapy, spinal decompression, and massage therapy all this time thinking or was told it is a pinched sciatic nerve and the funny thing is with all the ex-rays, not one professional ever mentioned the SI joint. Just in the past month or so, I discovered the SI joint topic. I tried some of the self-diagnoses recommendations found here on KZbin and sure enough, they all suggest an SI joint problem. I have just now spent several minutes trying your exercises and low and behold the last thing I did was to hold my thumb with pressure on the SI joint for several counts (6) six times. Oh, what a relief it is. I intend on seeing an orthopedic surgeon and discuss this and maybe just maybe finally after all these years get some real relief. Thank you, Dr. Jo,

[@AskDoctorJo]

Thanks for subscribing. Sorry to hear you had pain for so long without help. I am always surprised at how often SI joint dysfunction is overlooked with back pain. It's usually the first thing I will assess on someone with back issues. I hope you continue to get relief and recover soon!

[@heathermcninch9936]

Wow that was great. I felt a pop doing the hamstring stretch.

[@ardnouterwinbaukjebeslam6950]

thanks for your effort to explain this so clear.

[@AskDoctorJo]

You're welcome.

[@CeciliasPlanner]

Thanks I will try these out!

[@AskDoctorJo]

You're welcome!

[@primadhar1465]

This exercises are great for streching ...thanks jo

[@AskDoctorJo]

You're welcome.

[@sumayagathoo8516]

Hi Dr joe I love your exercises for stretching When ever I have any pain, Dr Joe is my help 😄😄 I just do the different exercises for different body pain n I feel so much better Thank you be safe

[@AskDoctorJo]

You're welcome, and thanks.

[@dianamildenberger9659]

Very good instructions, helped me immensely, thanks

[@AskDoctorJo]

You're welcome.

[@sarabjeetkaur9841]

Thankyou helps instantly Great to do in this lockdown instead of suffering for long

[@AskDoctorJo]

You're welcome.

[@tweekaleek]

Thank you! This helped me today.

[@AskDoctorJo]

You're welcome!

[@kristymurphy7739]

Really excellent descriptions

[@AskDoctorJo]

Thanks.

[@Mike-nf6nf]

These worked for me! Thanks a LOT!!

[@AskDoctorJo]

You're welcome!

[@stevenleo355]

Thank you Dr JO. I have been having a right si joint pain for 2 years yesterday I decided to searh on youtube so I found your exercises after doing it the pain was gone. Thank you very much and God bless you.

[@AskDoctorJo]

You're welcome, and thanks.

[@maybeitsmarissa9000]

Same for me!! :-)

[@eddysuhartono2918]

Thanks for this tutorial video, very helpfull, great video!!!

[@AskDoctorJo]

You're welcome, and thanks!

[@user-lq3te2zb8g]

So good. Thank you so much

[@AskDoctorJo]

You're welcome.

[@SpitMeOut]

I’m so excited to try these and so appreciative that you’ve made this video! Thank you!

[@AskDoctorJo]

You’re welcome! I hope they help.

[@frozenhell138]

Thanks Dr Jo!!

[@AskDoctorJo]

You're welcome!

[@beautifulbeingsyoga9887]

My SI joint is at again 😒...ur videos DrJo✨️ r lifeeeeee thank u so muchhhhh

[@AskDoctorJo]

You're welcome! I hope you heal quickly.

[@modernizemysite]

Worked for me. Thank you!

[@AskDoctorJo]

You're welcome!

[@bbarns6431]

THANK YOU!!!! THANK YOU!!! THANK YOU!!! These stretched really helped me this morning. The pain I feel is really debilitating to the point that i cannot sit for more than 2-3 minutes at a time. It effects my work and social life so finding some relief is lifechanging for me. Thanks again.

[@AskDoctorJo]

You're welcome!

[@amydeleon3387]

thanks! Lots of great examples!!

[@AskDoctorJo]

You are welcome!

[@Anil-qb1pz]

Thanks your suggest exercise very helpful

[@AskDoctorJo]

You're welcome.

[@Brandon-bc5um]

Thank you so much! I was doing so good the past couple months because of my PT but then I sneezed really hard last week and I majorly flared up. Doing this vid is the most pain-relieved I've felt in a week. My usual stretches weren't helping much.

[@AskDoctorJo]

You're welcome!

[@NorahsYarnArt]

Thank you that really helped! Take care

[@AskDoctorJo]

You're welcome!

[@alcottdevalte7440]

Tnx, you're just brilliant.

[@AskDoctorJo]

You're welcome, and thanks :-)

[@fdxcb]

You are a wizard lady! I could barely move this morning, it still hurts but I can walk pretty normal after the streches. THANK YOU

[@AskDoctorJo]

You're welcome.

[@ignatsmouse]

Thank you for all of these, but especially the side movement, which appears to have clicked my SI joint back into place after years of nagging discomfort.

[@AskDoctorJo]

You're welcome.

[@elizabethcarlsen7242]

So, I had no idea that i'd have this reaction but before the stretches were finished I felt GREAT! This is after many days of not being able to sit, bend over etc. It's not that i'm a sceptic, but I underestimated the effect this would have so THANK YOU!!! I can now function and I will do these regularly from now on!

[@AskDoctorJo]

You're welcome!

[@MrRandom319]

Thank you for all your valuable information! I learn so much from watching your videos!

[@AskDoctorJo]

You're welcome, and thanks!

[@KateMagdalenaMusic]

Thank you so much I am looking forward to learning a lot from you and really appreciate your help. My sacrum I think is going to anterior so I’m kind of doing the reverse in the first exercise

[@AskDoctorJo]

You're welcome.

[@audreycalvo8097]

The back kick worked for me, thank you

[@AskDoctorJo]

You're welcome.

[@No14Urbanafro]

You are brilliant Doctor Jo!! These exercises have helped resolve back pain I was enduring for a week!! Thanks so much!! 😃😊 I’m new to your channel and really like your simple and clear instructions, so was wondering if you have a video for resolving tennis elbow? Thanks

[@AskDoctorJo]

Thanks, and you're welcome! Yes, I have a few for tennis elbow. You can find all my videos at: kzbin.info

[@No14Urbanafro]

AskDoctorJo thanks yes, I find one a few mins ago!

[@junenewman6047]

Thank you sooo much! You helped me tremendously in the past couple of months when I couldn’t see my chiropractor or PT. I’ve had ongoing problems with SI joint painful years.What a relief to find you! I do your exercises 3-4 times a week and my pain has decreased tremendously. I also do your other joint pain relief exercises. Thanks again.

[@AskDoctorJo]

You're welcome!

[@hans3331000]

I'm in the same boat, almost cried when i heard i couldn't see my chiro/physio again. It just kept getting worse.

[@mattg1017]

Popped and felt better. Thanks!

[@AskDoctorJo]

You're welcome!

[@bluecatt140]

Thank you so much for this. I suffer from SI joint pain on my left side, have for a few years now. In these quarantine times I haven't been able to get any hands-on help and working from home - sitting in front of my laptop! - I've been suffering a lot. My Fitbit reminds me to get up hourly to walk, stretch and now I'll be incorporating your exercises into my hourly movements. Thanks from a Subscriber! :)

[@AskDoctorJo]

You're welcome, and thanks for subscribing!

[@linaazmiin7479]

Me too on left side did they pain was like you had a bruise ?