Sacroiliac Joint Pain Relief at Home | How to Test, Fix and Strengthen SIJ Pain скачать в хорошем качестве

Sacroiliac Joint Pain Relief at Home | How to Test, Fix and Strengthen SIJ Pain

How to Identify and Self Treat Sacroiliac Joint Pain In this video I show how to tell if your sacroiliac joint is the source of your pain and a simple routine to help stabilise and recover. Signs of SIJ Pain Pain is usually on one side at the low back or glute and feels worse when arching backwards, standing or walking. To test if a belt may help, press your hands onto the bony points at the front of your pelvis while arching gently. If this reduces the pain, a pelvic support belt can help while you strengthen. Exercises to Reduce Pain and Improve Stability 1. Side Leg Raises Core lightly engaged. Avoid arching. 30 reps each side, twice daily. 2. Inner Thigh Lift Top knee crossed over. Lift the lower leg slowly. 30 reps each side, twice daily. 3. Piriformis Stretch Bring the knee to the chest to stretch the glute on the opposite side. Hold 30 seconds, repeat 2 to 3 times each side. Sleep Setup Side sleeping with a pillow between the knees reduces strain. Avoid stomach sleeping and avoid sinking into soft bedding. Pelvic Belt A pelvic stability belt can reduce excessive movement in the joint while you strengthen. The slim roller style belt is often the most comfortable and supportive. ⸻ Chapter Timestamps 00:00 What sacroiliac joint pain feels like 00:28 Quick test to confirm SIJ involvement 01:05 Why a pelvic support belt can help 01:45 Exercise 1 Side leg raises 02:32 Exercise 2 Inner thigh lift 03:25 Exercise 3 Piriformis stretch 04:10 Best sleep position for SIJ pain 04:50 How to use a pelvic stability belt 05:30 Wrap up and next steps Serola Belt: https://www.serola.net/product/serola... Andrew is a Chiropractor, Personal Trainer and Clinical Pilates Instructor at Advanced Health Chiropractic in Preston Melbourne www.advanced-health.com.au