Best Sacroiliac Pain Relief Self-Treatment

Best Sacroiliac Pain Relief Self-Treatment


Hi folks I’m Bob Schrupp physical therapist. Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob Best sacroiliac pain relief available Self treatment, this is something you can do yourself at home And it’s all based upon this book isn’t it Brad, right and it’s a well written book as Bob And I and any therapist know, si or sacroiliac joint pain Can be challenging to treat, it can be very challenging, there’s a number of different methods to do it But this book I think is written very well for the layperson my wife was reading it And she’s not a therapist and the only thing she knows about therapy is from me and I’m gonna keep work away from home, but she is reading it and She says it’s well written. She could understand it and it made a lot of sense. She’s not having SI pain is she? No, but she has some related pelvic floor issues that this book also addresses. Oh interesting so yeah, it’s by Deborah We’re gonna say Rickso. I hope we’re pronouncing it right. She’s a PT. Doctor/PT. And she’s got this method she calls it the PGM pelvic girdle musculoskeletal method She’s developed it, she spent a lot of time with it, and it’s a good book So we’re gonna go through the first part of this. We got a link down below. We’ll have a couple links to this All right, it’s not very much $12.95 So we’re not gonna do it complete justice we’ll just kind of touch upon some of the things, right the initial You know explain the SI problem And then her first phase of strengthening which I think is a really good start. Something you can do at home, so First thing is the SI joint Sacroiliac it’s a mouthful. I know my mother used to talk about this when I was a kid And I thought I didn’t know what that big word was, I don’t think she did either, a lot of people interchange that with back pain They think they have SI pain when they just have regular back pain right so the sacroiliac joint if you look at it on Sam here How we doing? Lonnie you got her in here. We’re gonna look at Right down here, right just kind of focus in on this area and the sacral refers to the sacrum so that’s just a Triangle shaped bone, it’s a vertebra that have fused together solid masse bone and then your ilium the sacroiliac This is the ilium here and one here and the joint is here you have two SI joints one here and one here and These joints aren’t like an elbow joint or a knee joint They don’t move freely, they have very limited movement very limited as a matter of fact there’s some controversy As to whether or not they even move at all because there’s a lot of Ligamentous tissue holding it muscles everything hold it together, so it keeps that pelvis solid however in the case of females with pregnancy With some hormonal changes, then I think they affect the ligaments, and they actually stretch out a little And then it’s more accepted by everyone that there is motion at that point in that situation or often pain Yeah, I guess we don’t know that But we’ve heard about it for sure so that’s the area we’re talking about and what Deborah has done She’s come up with the system to initially assess and how to determine which Strengthening exercises to do so depending upon where the pain is at that’s gonna Depend on what exercise you do, right And I do want to take one step back and talk about some of the causes of SI pain one can be related to pregnancy Particularly you know during or right after pregnancy when things are coming back together Another one is if you fall And you land right here on your SIT bones or your ischial tuberosities You can see that’s part of the pelvis if you landed here You can see how that could shift the SI joint or stepping off a curb Yeah, especially one legged and taking a jolt. Yep, and that jolt goes through one side it can shift the SI Okay, the other, car accident when you go into your knees and the dashboard You know that’s another one so any of these things could happen I used to read just people who just sit abnormally at one side like this and actually over time adjusts the SI Symptoms typically pain in the back one side Oftentimes it can refer down typically not below the knee, but through the thigh in the back of the leg So if you have that, and you think you have SI you’ve been diagnosed it, and you want to do self treatment This is the book, so again as we alluded before but you know something Bob? Yeah we haven’t even welcomed our family If you are new to our channel, please take a second to subscribe to us We provide videos on how to stay healthy fit pain free and we upload every day. Also if you get a chance go over to the Facebook and like us because Brad and I We’re just we’re on a mission here to try to get like since as children we were not liked so we’re turning things around We’re snapping things around, there you go. Okay. Let’s get the book Well, you know the thing is with the SI joint you get so immersed into it. I think that was a thing. We just kind of were interns So what she’s saying is Palpate is what we call it or push on certain parts of your body and the specific spots are right here If we look at Sam So on me that would be about right here They’re gonna be a little bit hard to find some of these maybe, Yeah, but there’s a bony spot Just above the belt line right here, and then the pubic symphysis, which is the bone where the pelvis Connects right here and then on there yeah, and you’re gonna push there and then on the backside Where the SI joint actually is there’s a PIS as a posterior iliac sacral It’s the posterior superior iliac spine, thank you I knew it’s a mouthful little nervous on video but you want to push there as well now if you find point tenderness it feels tender on the right side and In any one of those three spots or just All three spots? No two of them at least two of them, okay On one side or the other Then we’re gonna start with exercise number one if you find it on all the spots or none of the spots then you’re gonna skip Number 1 and go to 2, so we’ll do exercise number 1 assuming you found and this is all explained in the book, right? step-by-step All right, so you’re gonna go with finding it on one side first, right okay exercise number one This one may be skipped again All right, you want a pillow Brad? Yeah, I’ll take a pillow. I’m gonna need it for something else later, but you’re gonna lay, and you’re gonna do this Preferably not on a bed be best done on a carpeted floor unless you go, more of a solid surface Yep, but not hard You know a hard floor would be uncomfortable and you’re gonna take the left knee not the right one only the left You’re gonna get in a position like this Is that if the pain is on the right side? Doesn’t matter. Oh, it doesn’t matter Yeah, that kind of surprised me a little So no matter what side the pain is on you’re gonna take the left knee first, there is exceptions She said if you’re working with a therapist and has done a more thorough evaluation They may change it up, but for self treatment at home only the left and you’re gonna push this knee up this direction And here you’re gonna hold it so it’s like a muscle energy technique MET as we call it in the therapy world and you’re gonna push, do an isometric there and Lift up the buttock at the same time and she goes through the breathing And then you’re gonna exhale as you go down, so this is being pushed this way and the butt’s being lifted up, right yep Good and with that you’re gonna do that 10 to 15 times, interesting I have not seen this one before so I do find this one interesting And if it hurts initially do a few more repetitions, and if the pain decreases That’s good if it hurts and it becomes more painful you’re gonna stop after a few reps this is like our philosophy with almost everything, we want to see that it’s gonna start getting better by doing the exercise and If it starts getting worse obviously we’re gonna back off, it’s not no pain no gain Okay, then the next one now if you didn’t have pain on either side You’ll skip that one if you had pain on both sides or no pain on those points. Then you’re gonna start This is number two Unless you had no pain on both sides, and then you would You’d go right to this one yeah, but either way this one you’re gonna do this one, Yeah, either way you’re gonna do this and we just call this a clamshell is what I call it You’re gonna go out like this the only thing that she Mentions and the specific thing is look at my toes Bob when I go out, oh your toes are spreading apart Yeah, I’m pointing them out that way. Okay, then as I go in the toes are coming in. So you don’t do clam shells on your side. No do them supine (on back) Spreading his toes apart bringing his knees together and bringing his toes together Precisely and up to 30 of these. This is Low-intensity obviously so we can increase the repetitions Now if this feels fine, and you want to increase the intensity then we need to put some resistance And if you get a loop band, so we got the Sank band, yeah, again, we got that listed in our Amazon list too down below If you just had a stretch band you can tie a knot and that’ll work too, we’re gonna put that around the knee You could use a softball She recommends a pillow, so I’m gonna stick with so I’m consistent with her So you got a pillow between there and then I’m gonna continue on with the same exercise we’re gonna Clam shell out toes point out got some resistance And then as we come in we’re gonna toes in and squeeze, so you’re getting a little bit of resistance from the pillow, right? resistance going out resistance going in there you go repeat again toes going out toes going in yep, so These are all new to us so, very interesting, the next thing And I can understand where she’s getting at as far as strengthening the muscle in the pelvic area the next one same thing But you do with a bridge. Pretty intense. So that changes it. So you’re getting stronger And you make the exercises more intense, but again the same motion with the toes, toes are going out again. I could see where you’d almost want to do that with stocking feet wouldn’t you Brad? Shoes are gripping a little bit, as a matter of fact in the book There’s some links to some videos that you can go on and her daughter’s doing them She probably does them better than me, she’s better looking at me. You’re better off going there. That’s not saying much Brad All right good very good, okay, so now the next thing There’s one more, but wait there’s more. You know how that is and this is a Very interesting stretch, you’re gonna take a chair It’s real important on this one that you sit flat Good tall posture make sure your SIT bones both are flat on the chair so a firmer chair would be better sure yep So you don’t want to be crooked you’re gonna take one leg and bring it up to here not on your knee But on the chair If you don’t have the flexibility to do this you can get a stool, which leg would you start with? It doesn’t matter, right You’re gonna go both of them both directions, so you could do a lower level on the stool Yeah, if you don’t have the flexibility in your hip You know this is you know might be a little lower than that, you could use that option as well I don’t know if I can do that or not. All right, so we get in there, square and then you’re gonna rotate with the right knee’s up You’re gonna rotate to the right and you’re just gonna give it a little bit of a stretch So you’re grabbing on to the knee and pulling yourself a little bit, right yeah little stretch there And then you’re gonna relax now with this you’re gonna let pain be your guide If this creates sharp pain, and it doesn’t reside or go away after a few repetitions You know it’s too early for it It’s interesting because I think this is what sometimes causes SI problems people who sit kind of like this, where they Sit on their leg like this. You know what I mean But you can also treat SI problems, right and I think you know you’re not sitting on the leg No I understand that I understand that and she’s working on I think it’s stretching some of the lower back muscles as well these are Stretched like that and then of course we’re gonna do the other sides yep Okay, oh, oh, I just had a nice little cavitation in my hip there that felt good. Yeah was that your problem hip that you had? Remember you had problems that one time with your hip. Yeah. I think it was It’s amazing, you seem to have pretty good range. Yeah. I don’t know the old hips are moving or loosening up a little bit Bob, so Those are the strengthening exercises that she has and that’s of stretching there But then she goes on and talks about proper breathing core breathing to get the pelvic muscles Integrated in with your breathing and how to breathe relaxed we talked about the diaphragmatic breathing and then from there And then from there she goes into some stretches in the hip and Then a walking program, so it progresses you directly, so we really just touched upon things here Right we just got the initial phase because if we’d went through the whole book and gave it justice we’d probably have a 30 minute video and And we want to give her some you know love here, she came up with this book we should again We’ll promoted it The sacroiliac pain understanding the pelvic girdle show Well they’ll see it down below. Her and her daughter did a really nice job on this book So it’s a super job, and we just like to promote things that are done well, all right. Thanks Deborah and daughter

42 comments on “Best Sacroiliac Pain Relief Self-Treatment

  1. Carol Weaver Post author

    Bridge… is tough with this pain, as have Sciatica on both sides. Seems like Sacroiliac pain. will need to save it. These are very good to know… TY!

    Reply
  2. guyandjackie Post author

    Oh Nooo …..Sam is Looking Pretty Drugged Up Today!! Ekkkkks…..Thanks for the Video Guys…..Jackie from Canada

    Reply
  3. Carrie Beth Post author

    Thanks so much for sharing this! I have debilitating SI pain from two car accidents within three months, so definitely something I can use.

    Reply
  4. Carmen Dawn Allan Post author

    Hi I Have Osteoporosis,In This Area. Would These Help,Or would there Be Others to do? At your Earliest,Convenience. Ty in Advance

    Reply
  5. Rhonda Cousins Post author

    Hi guys, keep up the good work. Can you help me with something that has taken over my life. Restless leg syndrome- severe. To the point that as soon as I am about to go to sleep, my legs start going into spasms and the only relief is to walk around the house for most of the night. As you can imagine, I'm exhausted. Do you think this can be caused by trauma to the back? All and any advice is most welcome.

    Reply
  6. John Rice Post author

    I'd say the sacroiliac has 'flex.' Not movement, per se, but flex. Just my two cents.

    Reply
  7. Tryinnosaurus Rex Post author

    11:14 if I walked in the door and saw my dad like this, I’d panic and walk out real quick. I’d try to forget what I saw and spend the rest of my life trying to stop wondering

    Reply
  8. The Show with Neal Post author

    Hey Bob and Brad,

    I've been a fan of your videos for a bit and you've really helped me keep my muscles loose after a tough workout and provided me piece of mind that I wasn't suffering from some type of arthritis when I experienced some snapping and tightness.

    I did have a question for a video. I recently have been experiencing pain in my upper thigh, not during normal walking but weight bearing activities and walking up stairs triggers this. After a bit of research and seeing my physician to rule out anything serious or permanent we determined it was a Tensor Fascia Latae (TFL) strain. It's sure been taking its time to heal up. I looked through your videos and did not find anything specific on the TFL. I was wondering if this might be a topic you'd consider demonstrating on your videos and you might be able to suggest some stretches or exercises to expedite the recovery process.

    Thanks guys and keep up the great work!

    Reply
  9. benycool10 Post author

    Hey Doctors,
    I have a question unrelated to the video:
    How can i address my winging in my scapula?. I always get knots right inside and under the shoulder blade which as much myofascial release i do it doesn't go away. Also when i try to strengthen the serratus anterior with protraction, i feel it mostly in my pec minor and also feel a tingling going down my fingers with the protraction. ( i should mention i have minor scoliosis if this helps) ( and i do weight train which with the winged scapula makes it harder for certain muscle activation.)

    Thanks

    Reply
  10. Lovaine Niblock Post author

    This is so helpful I’ve just had a bout of this pain and thankfully it went after a few days. Definitely be referring back to this if it returns. Thanks guys

    Reply
  11. Brian Vincent Rhodes Post author

    You guys are awesome. My wife came to your site to find treatments for meniscus pain and your advise was so helpful and entertaining that we just watch your videos now for fun. Your intro is tv worthy! It makes us smile each time. Thanks for sharing your gifts.

    Reply
  12. Loraine Spencer Post author

    I think my SI pops, because something is popping down there and what else could it be? After sitting for an hour or walking my pelvis around the SI joints hurts so I have to lie down and it adjusts into place.

    Reply
  13. Jaye Harris Post author

    How would you address SI, I recently(8wks) had Anterior Approach total joint replacement left side? I cannot do bridges for the risk of dislocation. The SI is all right side.

    Reply
  14. Michelle Holloway Post author

    my SI joints move!!! and so does my sacrum, very unstable! Very painful……. Thanks for all you do!

    Reply
  15. Arid Trunks Post author

    I am trying these exercises. They are helping a bit. But my leg still has a bit of stiffness or shot of pain throughout the buttocks down to the ankle. I do stop when pain comes from the motions. But I do feel relief from coming back to the exercises. I have not been diagnosed by any doctor. They could not figure out what it was. This pain makes my shift my weight to one side similar to that of sciatic nerve pinch. My posture is suffering. This pain comes and goes after sleep. Like my body fixes itself for a bit. But returns again.

    Reply
  16. Marissa Mendez Post author

    Holy jesus it hurts soo much! I used to have no problem doing a bridge now i cant even do one ! ?

    Reply
  17. Abdur Rahim As-Salafi Post author

    Hello

    I have a question. I did few self adjustment at home and it was said it has to pop after these excersises but it never pops for me and i have done many times of these. Why ?

    Reply
  18. Sheila Selb Post author

    The link to the book is listed directly under the video. Just hit that little “down” arrow. Its available on Amazon.

    Reply
  19. Steve Gayman Post author

    Went to buy the book on Amazon. It was $12. Put it in my cart, it jumped up to $14. Didn't buy it on principle! Unreal!

    Reply
  20. joan baczek Post author

    physical therapy only works if a chiropractor alines the joint first–lived it. doing physical therapy before alignment did nothing but cause inflammation, get the joints back in line then strengthen the muscles otherwise you just teach the muscles to preserve the miss-alignments.

    Reply
  21. Jenni Dudley Post author

    I wondered if that last one is safe if you have lumbar facet arthritis but I don't see any answers to any of the questions…am I missing them? Alot of good questions and comments on here…good advice on the chiropractic alignment.

    Reply
  22. shelly mota Post author

    Hello! Just discovered your videos and tried a suggested SI adjustment last night and it HELPED. Thank you! Been living with this since last Jan. When I injured it at the gym. Finally starting to have some normalcy and mobility again, but still have a lot of pain when I just do a day of normal activities (walking, some cleaning, cooking, errands exct. ). How often do you suggest doing the stabilization method you posted and other suggested exercises for SI joint pain?

    Reply
  23. Lilly Twinkles. Post author

    I have mostly right sided, sometimes left, SI pain and about 1.5 hours ago I did that last one and heard a series of pops, but on my left side… It sounded like my pelvis adjusted and I had some temporary relief but the pain on my right side is back with vengeance now. Any idea whats going on? Could that be the source, maybe? Oh- and i am 1 year post partum with my 4th child. Ive had this pain since about my 7th month of that last pregnancy.

    Reply
  24. Coconuts and Peaches Post author

    Thank you for this! My left SI is KILLING me and the first exercise really helped. I'm going to order this book!

    Reply
  25. acoustic4037 Post author

    B&B, lots of users watch with a laptop computer and they typically don't have loud sound. The audio on this video seems very low, where it can't be heard on my end with out headphones. Just wanted to share this, in the event you can keep volume levels higher in the future. Thanks for your contribution as content providers!

    Reply
  26. Mr Tea 82 Post author

    You say the sacroiliac joint hardly moves at all. How do people get a rotated pelvis sometimes then?

    Reply

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