3 Moves To Relieve SI Joint Pain

As someone who has experienced lower back and SI joint pain, I know how debilitating it can be. Recently, I came across some incredibly helpful exercises from Coach Tyler at We Shape that have made a world of difference. I want to share these techniques with you, as they may provide the relief you've been seeking.

Let's start by understanding why we experience this type of pain. As Coach Tyler explains, "the reason why you're having this pain is often because of inflammation or lack of Mobility inside the sacral iliac joint." This joint connects your spine to your pelvis, and when it's irritated or lacks proper movement, it can lead to various issues, including nerve compression.

The first exercise Coach Tyler recommends is called the pelvic rock. This move is all about developing awareness of your pelvis position. As he describes it, "Start by putting your hands on your hips like this and trying to feel your hip bones and then you can imagine that your hips are a bowl of water." The goal is to tilt your pelvis forward and backward, as if you're pouring water out of the bowl. This simple movement can help create more mobility in your pelvis.

Next up is the pelvic tilt. Instead of moving front to back, this exercise focuses on side-to-side motion. Coach Tyler instructs, "Bring your feet right underneath you toes straight forward... hands go on the hips again elbows back shoulders back nice tall posture." From there, you imagine pouring water out of each side of your pelvis, lifting one hip towards your ribcage, then the other.

The final and most advanced move is the pelvic circle. This exercise combines the previous two movements into one fluid motion. Coach Tyler notes, "As you do these pelvic circles it's not going to feel very smooth at first... that's where your body's learning to create more neural access to the muscles that can smooth that motion." The key is to focus on making the movement as smooth and controlled as possible.

One crucial aspect of all these exercises is maintaining proper posture. Coach Tyler emphasizes, "Don't let your shoulders and your upper back posture or your neck round for forward instead place the hands on the hips pull the shoulder blades back and down nice tall posture." This ensures you're targeting the right areas and not creating additional strain.

It's important to note that consistency is key when it comes to these exercises. As Coach Tyler advises, "Make sure you practice these moves every single day ideally multiple times a day and especially when you're suffering from lower back and SI joint pain." By incorporating these movements into your daily routine, you may start to experience significant relief.

What I appreciate about these exercises is that they don't require any special equipment and can be done almost anywhere. Whether you're at home, in the office, or even traveling, you can take a few minutes to work on your pelvic mobility and potentially alleviate your pain.

In conclusion

In conclusion, if you're struggling with lower back or SI joint pain, I highly recommend giving these exercises a try. Remember, everyone's body is different, so it's always a good idea to consult with a healthcare professional before starting any new exercise routine. But with consistent practice and patience, you may find that these simple movements make a significant difference in your comfort and mobility.