SI Joint Self Correction

SI Joint Self Correction


AJ here, with Stronglife Physiotherapy. I’m going to show you two techniques to correct your SI joint dysfunction A lot of people are able to get rid of their SI joint pain with these techniques so I hope you find them useful as well They work by using your body’s own musculature to reset the joint Sometime you’ll hear or feel a pop, click or shift in the pelvis region. And that’s OK. That what we’re going for. First, while sitting, push your legs apart and use your hands to resist the motion and hold for a few seconds. Then put one or two fists between your knees and squeeze nice and hard. Usually it’s best to do two or three cycles of this. Second, lay down with your knees bent. Put one hand on top of your knee, and the other hand behind the other knee. Now push against your hands in opposite directions and hold for a few seconds. Repeat twice, then reverse your hand position and repeat twice on the other side. I prefer a variation of this technique in which you put your heel on the opposite knee and push down with your heel while simultaneously pushing up your knee, so that your legs are pushing against each other. Repeat a couple times on each side. This technique generates more force, which is often needed to get the desired effect. I hope you find these techniques useful in getting rid of your SI joint pain. Please like and subscribe, and stay strong!

79 comments on “SI Joint Self Correction

  1. Devynmarie Albright Post author

    I have degenerative arthritis in my SI joints will this help heal them or slowdown the degeneration process?

    Reply
  2. Malcolm May Post author

    very very very useful, thank you very much. I get a flare-up usually after a road trip and it corrects itself after few days. I also will go and get Chiropractic adjustments because I can't manipulate it sometimes and it needs extra weight

    Reply
  3. Kat Omerta Post author

    Hi, I pulled my lower back 3 days ago (initial sharp pain) and now it feels like my lower back and hips are locked. I have a session with my Chiropractor in 2 days as I have had trouble with my Sacroiliac joints previously but I was wondering whether I should try these exercises now? I have terrible pain when getting up from sitting for longer than 5 mins and even when I try and move in bed :/ any advice would be much appreciated!

    Reply
  4. Shags Shagrin Post author

    After 3 days of incredible pain when standing up from a sitting or prone position, I found this video. The second technique worked like a charm, and I have been pain free when shifting from sitting or prone to standing. I'm still sore in the surrounding muscles from being out of place for so long, but didn't need to get an adjustment, though that would probably be a good thing too. THANK YOU for this video and the techniques you've shared. I have relief at last!!!

    Reply
  5. jamnjam Post author

    This helped a bit. I've got two issues…herniated lumbar discs and SI joint problems. So when I did the last exercise, I realized the leg affected by sciatica is weaker so I can't do it as strongly as the unaffected leg. I'm grateful for anything that helps this pain that makes it feel like someone is trying to rip my leg out of its socket. Thank you.

    Reply
  6. CHENISE Post author

    I can't believe that worked so well! I was nervous. I am an active person who is quite bodily aware and have been doing that first tip without my hands for a few years now, just whenever I felt tight(mostly on thee right side). But I was nervous that I over did it on the one side stretching it or opening it too much. Anyway that last tip gave me instantly reduced pain! Thanks!

    Reply
  7. Dylan Farrell Post author

    I was skeptical but as soon as I tried the first method and immediately heard/felt a pop followed by relief of the ache I've had for a few weeks now. Area on my back is still a little tender but I figure this is due to swelling of the area for a few weeks. Thanks for sharing!

    Reply
  8. 中国维尼皇 Post author

    Can this help my lower back position while doing Deadlift? I can't get a tension in my L3-L5

    Reply
  9. Jeremy Remele Post author

    This video quite literally helped me fix my SI joint pain caused by Powerlifting (incorrect form). You are the freakin man dude! I feel like a new person again. Literally 30 weeks with an achy back, gone in just a few minutes. A small bit of lingering soreness but my range of motion has returned, I can tie my shoes without feeling like I have to throw up!

    Reply
  10. SmilesonFleek Post author

    Losers Quit. Winners never give up!' thats a line from one of my recent videos. I make self improvement videos. 2 videos every week. Subscribe and lets become successful

    Reply
  11. John Wallis Post author

    Had my back problem for years and when it goes out of joint I always have to wait for an appointment with my osteopath. Got out of bed this morning and click agony. As usual a week on Monday before I can see my man so looked online for any help. I came across this video and while doing the first set of exercises I got the pain relieving click from my pelvis which has taken a huge amount of pain away. I'll keep my appointment but thank you so much…This did work for me!!

    Reply
  12. Badr-i Tamilian Post author

    I'm 3months out of L5-S1 stabilization and fusion, developed si joint pain two weeks ago. Am I safe to follow this video, I don't want to ruin the fusion process.

    Reply
  13. Hemant Kshirsagar Post author

    Hi
    My Si joint makes a cracking sound when I bend in opposite side way. What can be the reason?

    Reply
  14. George Thompson Post author

    The first two methods didn't do anything, but the last one sure did. Thanks so much for the video!

    Reply
  15. Jenina Sta Ana Post author

    Thank you so much for this. The first time I had SI joint pain was when I was pregnant. I was miserable in bed for almost a week. It went away by itself. A year later, it came back (today). I can't be in bed for a week because I have to work, went online and saw this. Tried it once, and to my surprise, my pain went right away. Thank you so much!!! This will be my go-to SI joint pain relief exercise from now on.

    Reply
  16. Britt Schmal Post author

    I'm going to see if my OBGYN will give me the thumbs up to try this. I have horrible SI joints from my first pregnancy, and I'm now 6 months along with twins. I need relief!

    Reply
  17. Teresa Vicario Post author

    If you are not sure it is the SI joint causing the pain, will doing these exercises hurt anything?

    Reply
  18. Sri Lanka Post author

    Great exercises. Thank you. Going to give them to a SI-joint patient of mine today. Btw, I'm a physiotherapist working in a Hospital in Greenland.

    Reply
  19. mrblaque215 Post author

    Omfg, thank you so much bro! I pulled my right SI joint out yesterday shoveling, then had to work a hectic 10 hour shift at work. The foot on knee technique you did helped my SI joint and I heard a loud cavitation bilaterally. Thank you soooooo much for this knowledge 🙏🙏🙏🙏🙏🙏

    Reply
  20. kptins Post author

    Thank you! I had pain in the left si joint area and did my usual stretches and didn’t feel relief. Tried these and felt something pop/click and I felt better immediately

    Reply
  21. Leslie Findley Post author

    Hi, just had my SI joint pop yesterday and in pain (old injury). How soon should I try these exercises? Don't want to make it worse.

    Reply
  22. Paul Morrow Post author

    Brother, I love your videos, most excellent stretching techniques. It would be nice if you could expound A little more in detail on what each move and technique is actually doing to the muscles and joints. Again thanks much. Peace and love and light

    Reply
  23. alexis johnson Post author

    When I tried this exercise, I can't get feel or hear any "pop" sound of my joints realigning. Do you know why it could be that way for me?

    Reply
  24. m. b. Post author

    ignorance. the ilia fixate due to cord pressure from atlas subluxation. you can't fix it by stretching.

    Reply
  25. Reem Alarabi Post author

    Thank you so so so much! This is exactly what I needed you are so amazing thank you for sharing this ❤️

    Reply
  26. Shane Hawk Post author

    Thank you immensely! I was in severe pain and found your video. After doing what you suggested I got immediate relief.

    Reply
  27. Marjorie Hamel Post author

    Oh my god! Thank you SO SO much. After years of pain this has helped me the most! I am so grateful!

    Reply
  28. annelohuis1 Post author

    Thnx! Does your back has to be flat on the bench en do you have to activatie your lower abs ? And when you are sitting?

    Reply
  29. Tropic Scapes Post author

    I'm in PT for a twisted sacral joint,their stretches don't seem to be correcting it.would this put mine back in place?

    Reply
  30. Becky Pennock Post author

    This followed by trigger point with a lacrosse ball did it for me. Heard small pops with the lacrosse ball. I've done them separately, but together this was great.

    Reply
  31. X Y Post author

    omg thank you! my right SI has been feeling so locked up for the past few months. did the first exercise and felt isntant relief!!
    although my left SI joint (non affected) felt a bit painful when doing it.. not sure if thats okay ?
    also had no pops but felt the verge of one coming on my right side.

    spoke to physio about it today. and they said i need to strengthen my gluts and hip flexors on my affected side, because my tight SI joint is caused by weakness of surrounding muscles. so the joint is stiffening to provide stability instead. so not sure how it relates to this self correction making it feel much better

    Reply
  32. jon kowieski Post author

    I've had back/hip pain for close to a year now and haven't even come close to finding the pain relief I get from this technique. Doctors have misdiagnosed me multiple times and I even see a chiropractor on a weekly basis for pain relief. Nothing has come close to this. Thank you!

    Reply
  33. Jason Maslow Post author

    Thank you! I woke up with my SI joint "locked up" 5 days ago and haven't been able to stand upright. I've tried NSAIDs, muscle relaxers, chiropractor and physical therapy. I did your traction counter traction move with heel on the opposite knee technique and was immediately pain free and can stand upright. I just wanted to express my appreciation.

    Reply
  34. marian Post author

    MAN!, i was dealing with a knee pain & hip impingement for months, as soon i perform this i've got an awesome relief on both!
    Now i can squat and deadlift like nothing, Thank you so much good sir!

    Reply
  35. TheKaurajuoma Post author

    lol insane. I've tried these types of exercises before but now when I saw your video it worked for real. Now I know that my SI joint is an isssue and will be able to consult my PT about it. Thanks!

    Reply
  36. Let Yr Body Moven Post author

    sir mujko palvic nd SI joint ka problem hai sir please tell me ki mai kya kya kru ki mai achi ho jauu 🙏split kr n k karan mujko problem huyi

    Reply
  37. Tomáš Sudlík Post author

    Thank u sir !! Just heard that clock is best sound ever and IMMEDIATELY feel so much better !!

    Reply
  38. Jenuine Yoga Post author

    Never knew about the heel/knee maneuver until now; thank you for posting! ~ LMT & former yoga teacher

    Reply
  39. Flubble Post author

    nice, i'll give it a try, me and chiro thought my pain was lumbar facet at first but now the inflammation has gone down a lot and i can feel where the pain properly is it's this sacral joint, blummin hurts lol feels like i've been shot through the top of my bum and exited at the groin, all i did was pick a toilet roll up off the floor and pulled all this out lol

    Reply
  40. Lorna Post author

    Thank you so much for posting this. My joint has been driving me crazy for months. I tried so many exercise, but to no avail. I’ve tried the first two, without success, the third one though worked wonders. I heard a cracking sound and just knew I’d popped it back into place. It’s still not perfect, but so much better. Thank you again

    Reply
  41. Karin Hildebrand Lau Post author

    OMG. Thanks to you video, I might actually get some sleep tonight/this morning before my early morning appointment w/ my neurosurgeon. Arthritis in my SI joint caused in a car accident almost 20 years ago & nerve blocks don’t work…sigh. Surgery time! That last stretch felt amazing. Thank you!

    Reply
  42. Shane Quigley Post author

    Thanks so much. This really helped my seized SI. Clicked back into groove on third round of attempts. Much appreciated. 👍

    Reply
  43. Lyndsey Alexander Post author

    Finally some relief today! Lately my normal go to move hasn't been working like it used to and these definitely helped!

    Reply
  44. Lyndsey Alexander Post author

    I keep trying to like the video and it keeps saying I disliked it 😑 I promise I like it! Lol

    Reply
  45. Ross Bennett Post author

    Omg. Thank you. I’ve been dying for 2 years man… it wouldn’t stop. I thought i would never play sports again because of how bad it hurt. Thank you.

    Reply
  46. Heather Feather Post author

    Thank you much. That last one helped a lot! You're an angel for posting this!

    Reply
  47. Doug Stone Post author

    Thanks I have used 1” pvc pipe between my legs to mobilize the SI joints, the foot placed upon the knee works well….thanks

    Reply

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