SI Joint Pain? Piriformis Syndrome? 5 Exercises to Treat & Prevent
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Published 2022-04-04
Coach E and Dr. B will demonstrate how you can wake up the muscles that stop working when sitting for hours at a time. They also show you the ReBUT technique which you can (and should) use at your desk, on the couch, or even at the dinner table.
With that, they’ll specifically cover:
The anatomy of your bum and the medical research behind other types of treatments like injections, massage, stretching, and PRP. Spoiler: if you can realign your hip pocket, many times the problem goes away on its own.
They’ll also cover tests to see if you are starting down the road to misaligned hips and the anatomy of how to sit for hours on end without hurting yourself down the road.
If you don’t have pain from sitting right now, these exercises can help prevent your legs from shifting out of an ideal hip pocket and prevent muscles like your hip flexors and psoas from permanently shortening.
IN THIS VIDEO:
00:00 - Intro
01:25 - Anatomy of the pelvis and the sacroiliac joint
03:25 - Tests for SI joint function
08:30 - The ReBUT Technique (use this when sitting)
THE EXERCISES
09:21 - ASMR: Posterior Hip
11:41 - Hip Bridge
12:40 - Slumpy Psoas Activator
15:20 - Hinged Knee Fl-Ex
19:02 - Split Squat
22:02 - FREE ACCESS: The Hip Pocket Routine
Download the Hip Pocket Routine (it's free!) - www.precisionmovement.coach/download-hip-pocket/
These exercises are part of the Foundation for Movement Longevity program that includes advanced tweaks and other exercises to ensure you have a good hip pocket, which will give you the mobility and stability you need to keep doing whatever it is you love to do.
The Foundation for Movement Longevity program focuses on building stability and waking up the 5 major areas of the body which Dr. B and Coach E most often see people struggling with as they discover wear and tear injuries. Most often, the joint that hurts is a symptom of dysfunction or wear & tear somewhere else. The 5 areas covered strategically apply the 80/20 rule for relieving and preventing pain.
Learn more about FML: www.precisionmovement.coach/foundation-for-movemen…
RESOURCES
SI Joint Pain Study: doi.org/10.1589/jpts.33.646 - Sasaki, T., Kurosawa, D., Murakami, E., & Watanabe, T. (2021). Physical therapeutic options for residual sacrotuberous ligament pain after treatment of sacroiliac joint dysfunction. Journal of physical therapy science, 33(9), 646–652.
Precision Movement Academy: www.precisionmovement.coach/academy/ - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): www.precisionmovement.coach/rom-yt/ - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
All Comments (21)
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I have had SI joint pain for over four years due to a car accident and nothing seemed to help. The pain was always there despite physio, staying active, stretching.etc. I tried this video abiut 3 months ago and noticed relief right away. I kept doing your exercises daily for several weeks and the pain has disappeared and has stayed away for over 2 months now. Thank you for this video.
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Doing an amazing service for the larger portion of the population who unfortunately can't afford to see a professional. Thank you so much!
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Thank you so much!! I'm so glad I found you! I've been suffering w piriformis syndrome for 5 year's SELF DIAGNOSED because i couldn't find a doctor to LISTEN to me they all knew more about my pain then me 👎 I did get confirmation from a doctor tho now I'm dealing with the medium glute pain I set 7-9 hrs at work Ur videos are help me "SO MUCH" I can't thank you enough 💕💕💕
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Just an update, been doing this routine for almost two months now, and the results are excellent. Still have a little pain in my left buttock region whenever I wake up in the morning if I slept a little longer than 7-8hrs. But really this routine helped me with my lower back pain and now I can do isolation workouts 5 times a week using bands. Thank you so much Precision Movement!
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This is real education from experienced professionals. Why did it take me hours of searching YouTube to find real content vs “pain here do this!” from “influencers”.
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wow..like for real. if only you could hear my sigh of validation. you have no idea how long I have suffered, hoping someone could help, and not having the right info. that nagging feeling like im being duped, or a puzzle piece is hiding somewhere in the folds of the box. i just recognized how valuable you are to my recovery, after being able to enjoy a few episodes in a row. it truely shows your heart is in the right place, and you make this info really accessible. ty so much. 💌
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I’ve had pain the area you call SI. I’ve done therapy for a long time with professionals to no avail because they say “your hip.” I had xrays and MRI showing zero to mild arthritis and no impeachment. But my pain is sharp and constant. I’ve been researching on my own for a while. Today, I watched your segment, and it has been by far the most educational. Your explanations of SI function and performance are clear, simple and deep in knowledge with layered charts of the SI that are hard to find anywhere else. Also you showing the movement exactly as you were saying it made it synchronized and so clear to me. I liked you calling everything by their medical terms as opposed to others calling body parts “your sits muscles” or “the top/bottom of your leg” etc. I will try your suggested routines in this video with a new understanding of this function and performance. I realized my mistake in the tilt of the hip for best performance. Thank you for emphasizing this frequently Thanks
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Thank you for putting up these incredible videos for free! Your cues are amazing, I have seen these exercises in some form before, but always felt like something is lacking. Your cues on how to use the correct muscles to perform these exercises is that missing part!
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Very timely for both myself and a number of my clients! Thanks for the fun, & easy to follow, exercises and techniques!
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Because I've sat for so many years for each of my jobs thru the yrs, my body is all out of whack at 56. Working hard to heal all the issues caused by sitting. Thank you. The two of you explained everything so nice. I enjoy quiet videos... 🙂
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I just started watching your videos and both of you have great clarity and experience. I appreciate that . I have tried a few of the exercises from your previous videos and I'm beginning to feel little bit of relief after so many years being out of whack. I have to learn where the femoral and all the other muscles are that you described. This will be fun to learn. Very good teachers.
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This lady is amazing ! Thanks to both of you for his amazingly helpful video. The first time I did the Slumpy Psoas stretch, when I straightened my back, I could hear and feel the release of crunching sounds all the way up my spine, wow !
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Dr B and Coach E ..dynamic duo...you make a good team...integrity and practicality = results
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Thank you so much for your work! It's always a pleasure to watch your videos!
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Better guidance than both PTs I've seen. Thank you x1000000000
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What a great video. These 5 exercises fix so much more tha n that piriformus pain in the butt. They really work in a short time. Something to do daily. Thank you and your doctor for your generosity.
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Very clear examples...thank you.
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Hip pocket routine - looking forward to adding this to my workouts! Thank you so very much for all the great guidance! Downloaded your app too.
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Amazing and so reassuring. I’ve have ongoing unresolved hip tightness, aching week thighs, si pain, leg and knee pain. Watching this video and it all makes sense - a real ‘lightbulb moment’ for me. Thank you for such great explanations and demos. It was all relevant - I feel like I had a one-to-one physio session. So pleased to have stumbled across your videos. Thank you - Jo - Yorkshire, UK
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Thank you for taking the time to help us with this painful problem, I have done this just once and some of the pain has gone and some mobility has come back. Very nice!
