Sacroiliac (SI) Joint Pain (Education | Myths | Stretching & Strengthening Exercises)

do you have pain associated with your sacroiliac joint in this video I'm going to discuss sacroiliac joint pain dispel the most common myths about the sacral iliac joint and teach you everything you need to know about managing symptoms the sacral iliac joint refers to the connection between your sacrum the triangle-shaped bone at the base of your spine and your nominate or pelvic bone there are two joints one on each side the joints are strongly reinforced by the surrounding ligaments and further supported by various muscles and connective tissue such as the glutitis Maximus and thoraco Lumbar fascia a primary function of the Sacro iliac joint is to transfer large forces between the trunk and legs Sacro iliac joint pain may follow a traumatic event such as a motor vehicle accident or fall into the buttock it can also result from repetitive activities such as lifting or running in some cases the cause of symptoms is unknown however sacral iliac joint pain is most commonly related to pregnancy it is typically characterized by one-sided pain below the level of the lumbar spine that may radiate into the buttock or thigh in the physical therapy setting a series of tests known as the llck cluster are used to help rule in or rule out the diagnosis in the medical setting diagnostic injections are typically used unless another diagnosis is suspected Imaging is not usually warned as findings of degeneration are normal in asymptomatic individuals and become increasingly common as we age I do want to highlight that some cases of Sacro iliac joint pain are associated with inflammatory conditions such as enkin spondilitis and psoriatic arthritis so visiting a medical doctor may be necessary many treatment plans for sacral iliac joint pain are based on the premise that the sacral iliac joint is fragile unstable and and dysfunctional it's none of those things a paper by sturen at all found that the average movement of the sacral iliac joint is 2.5 de of rotation and 7 mm of translation and there are no differences between symptomatic and asymptomatic joints this was measured using highly sophisticated technology there's research going back over two decades showing that it is not possible for clinicians to feel changes in the position or move movement of the sacral iliac joint if Imaging using implanted markers beneath the skin can only detect 3 mm of translation or5 Dees of rotation during frequently used tests it is understandable that this cannot be reliably felt by the hands of clinicians or observed by the naked eye even if it was possible clinicians do not have the ability to change the position of the sacral iliac joint for example a paper by tallberg at all titled manipulation does not alter the position of the sacral iliac joint found that manipulations or adjustments improved patient symptoms without causing any structural changes what about women who are pregnant or people with Eller stlo syndrome what I'm saying is not meant to invalidate their experience there's no denying that ligamentous laxity and sacr iliac joint movement are increased in certain individuals and during specific times however this is not a justification for clinicians to promote their ability to feel or change that movement with their hands as their Research indicates that neither is possible there's also research demonstrating that the degree of lox in pregnant women is not associated with their severity of pain what is the purpose of rehab then well it's relatively simple if we consider the three mechanisms of injury that I discussed earlier if you're experiencing symptoms and impairments in function after a traumatic incident like a motor vehicle accident or fall the goal of rehab is to get you back to your prior level of function if you're struggling with a specific activity like running or lifting the goal of rehab is to improve your overall capacity and ability to better tolerate that activity if you can't recall a distinct mechanism of injury and you have no activity related goals the adaptations from regular exercise may still allow you to better tolerate the demands of your day-to-day life plus the benefits of exercise in general are countless and should not be overlooked exercises do not need to focus on specific stabilizing muscles instead I'm going to demonstrate a variety of exercises that train all of the muscles around the sacral iliac joints low back and hips they're appropriate for all Fitness levels based on the modifications I'm going to provide if you you feel overwhelmed by the amount of options don't worry I'm going to show you how these exercises can be tailored to meet your individual needs and goals let's start with the basics It's Not Unusual for people to experience pain when getting up from a sitting position therefore sit to stands from a chair are a great place to start if you want to make them easier you can Elevate the height of the seat or use your hands for assistance if you want to make them harder you can do body weight squats for from there you can progress to holding a weight in your hands if you're struggling with stairs or putting weight on one leg step ups and step Downs are useful you can use actual stairs or a small sturdy object and progress the height over time you can also use your hands for assistance here to train the glutes and low back Bridges can be used depending on what's comfortable you can either do an isometric in which you just hold the top position or perform actual repetitions some people like to add a band around the knees or squeeze an object between the knees to make bridges harder do the holds or repetitions one leg at a time another option for training the muscles of the low back is the back extension exercise which can be done on an exercise ball roaman chair or on the floor to train the sides of the trunk and hips you can perform a side plank to make it easier do a short side plank on your forearms and knees or a shoulder elevated side plank another option for training these muscles is the suitcase carry in which you hold a weight in one hand you can do this while standing upright walking or while standing on one leg to train the front of the trunk and hips planks can be performed to make them easier do them on your knees or elevate your forearms to make them more difficult for your hips you can perform alternating hip extension I already discussed how you can squeeze an object between your knees while performing Bridges but you can you can also do this without performing Bridges to just work the groin muscles squeeze less or more to make it easier or harder in advance groin exercise is the Copenhagen Plank with the inside of your thigh or ankle on a bench lastly if you're struggling with reaching down or picking up objects from the floor a deadlift with a kettle bell or dumbbell is a good starting point use a reduced range of motion if needed then increase the weight use a barbell or perform single leg deadlifts as desired any of these exercises can be performed for two to three sets of 10 to 15 repetitions or 30 to 45 second holds two to three times per week if you're suffering from severe pain you might focus on the sit to stands Bridges and groin squeezes eventually you can add in other exercises as tolerable such as the planks if you're a runner who is pretty far along in your rehab process you might be doing step Downs single leg deadlifts suitcase carries Copenhagen planks single leg Bridges and the planks with alternating hip extension the point is for you to take what you need and leave what you don't no matter what you do start easy and build slowly rehab takes time patience and consistency what about sacr iliac joint belts stretches and self- adjustments although they don't change the mobility of the sacral iliac joint there is moderate evidence to suggest that external pelvic compression or sacral iliac joint belts can help reduce pain if you get relief from certain stretches you found online there's no harm in doing those stretches similarly if you benefit from performing self- adjustments or movements that make your sacral iliac joint pop that's completely fine the pop is just a gas bubble being released which is why there's a delay before you can experience that pop again thank you so much for watching if you enjoyed the video please hit that like button subscribe turn on notifications and leave any comments down below peace

Channel: E3 Rehab

Views: 552,815

Keywords:

Id: h7UWxp9hWpg

Length: 9min 12sec (552 seconds)

Published: Sun Feb 25 2024