SI Joint Pain Relief: Causes, Prevention, and 6 Exercises You Need to Try!

Описание: 💥 Struggling with stubborn lower back pain that just won’t go away? Your SI joint might be the problem! In this video, I’ll cover the main points you need to know about SI joint pain and how to treat it effectively with 6 simple exercises. Let’s break it down! 👇

🔎 What is SI Joint Pain?
• Learn about the sacroiliac (SI) joint and its role in connecting your spine to your pelvis.
• Discover how minimal movement in the SI joint can lead to pain and discomfort when dysfunction occurs.

Understand the common causes of SI joint pain, including:
• 🚑 Trauma (falls or accidents)
• 🏋️‍♀️ Repetitive stress (running or heavy lifting)
• 🤰 Pregnancy (hormonal changes and altered posture)
• 🧘‍♂️ Muscle imbalances (weak core, glutes, or hips)
• 💺 Poor posture (prolonged sitting, standing, or alignment issues)

💪 SI Joint Pain Exercise Program:
• Discover 6 targeted exercises to relieve pain, restore movement, and stabilize the SI joint.
• Find out why exercises like single-leg deadlifts, lunges, and pigeon pose can worsen SI joint pain and should be avoided 🚫.
• Perform this program 3–4 times per week with 1–2 rest days for the best results.

🏋️‍♀️ The 6 Exercises to Relieve SI Joint Pain:
1. Abduction/Adduction – Strengthen your hips and inner thighs for better pelvic stability.
2. Rotation Stretch – Improve mobility and reduce stiffness in the lower back and pelvis.
3. Kneeling Rotation – Open up hip flexors and enhance rotational control.
4. Push-Pull – Balance forces across the pelvis to relieve pain.
5. Bridges – Activate your glutes for improved pelvic stability.
6. Ball Squeeze – Strengthen inner thighs to improve pelvic alignment and reduce SI joint stress.

Each exercise comes with clear steps and the specific benefits it provides! 🎯

✨ Tips to Prevent SI Joint Pain From Reoccurring:
• 🛑 Avoid asymmetrical movements that create uneven stress, like improper lifting or twisting.
• 🧍‍♂️ Maintain proper posture by mixing up your positions frequently and stretching often
• 🔑 Strengthen your core, glutes, and hips with regular exercises to keep your pelvis stable.

🌟 Conclusion:
SI joint pain doesn’t have to hold you back! With consistent exercises, proper habits, and recovery time, you can regain your mobility!
Remember: Stay active and mindful! 💪✨



0:00 Introduction
0:18 SI Joint Pain & Causes
1:37 What to Avoid
1:51 Exercise Program
2:01 1) Abduction/Adduction
2:43 2) Rotation
3:16 3) Kneeling Rotation
3:45 4) Push/Pull
4:17 5) Bridges
4:45 6) Ball Squeeze
5:09 How to Prevent SI Joint Pain
5:48 Conclusion



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