3 Steps to Permanent Relief for SI Joint and Pelvic Pain
Today we are going to cover the 3 steps topermanent relief for pelvic and SI joint pain. Now what is SI joint painé The SI joint, ifyou do have SI joint pain, is pain on either side of the tailbone where the tailbone connectsto the pelvis. So this is a drawing of the pelvis. This is your tailbone. This isyour lumbar spine or your lower back, the bones in your lower back called vertebraesitting on top of your tailbone. Then on either side of that you have your right hip or yourleft hip if we are looking at a person from the front. When we see somebody with SI jointpain, they will typically have pain on that given side. 70% of the time, it is on theright side. Don't ask me why that is but
70% of the time we know it is on the right. You canalso get shooting groin pain, buttocks pain and symptoms down the outside of the leg thatis affected. It might be pain, numbness, tingling, burning. Typically, that personsuffers from a heaviness as well. It can also cause some incontinence and leaking issuesas along to effect sexual performance as well. It can be absolutely devastating ifthe pelvic problem is bad enough. Fortunately, most people just have pain on one side. Sowhat can you do about ité That person who has SI joint problems typically has troublerolling over in bed, getting in and out of a car, crossing one leg over the other. Usuallythey have trouble sitting for long periods
of time especially if it is on a couch or a softsurface. So it can be absolutely devastating. Now what are the steps to permanent relieffor thaté Number 1 is this. Most people when we seethem if they are going to try exercises on their own and they only have a little bitof SI joint pain or pelvic pain, they are doing stretches. Yes, there is a very basic stretchwhich most people show me on Day 1. It is a piriformis stretch which is where you grabthe knee and pull it up and across to the opposite shoulder. It will give the personwho suffers pelvic or SI joint problems and pain temporary relief. However, long termwe don't want to stretch. We want to
strengthen or stabilize. Why is thaté Whensomebody has an SI joint problem, so the center of gravity of your entire body is inthe center of your pelvis. That needs to move the right way and it needs to be stable whenyou are doing day to day activities. If it is not stable enough, what will happen is thejoint will move so far that it becomes stuck. So if we are looking at the tailbone, we havethe tailbone and we have the pelvis and you get a normal gliding day to day. If morestress, more force is put through the pelvis than the pelvis itself can handle, that SIjoint can handle, what will happen is you actually become stuck. Now that creates allsorts of problems for the muscle around it.
What most people do is try to stretch theirway out of it. The problem is not stretching and it is not flexibility. It is actuallya stability issue. If we want to stabilize, we need to do strengthening exercises. If you go on ourYouTube channel, on the Madden PT official YouTube channel, there is a tutorialcalled Top 3 Exercises for SI Joint and Pelvic Stability. They are very low grade, kindergartenlevelexercises where you can at least begin stabilizing the muscles that controlyour pelvis. But we don't want to stretch, we want to think stabilize. Step 2 is we want to take a look at our habits.So what are some habits that lead to
pelvic instability and problemsé Number oneis standing with the weight shifted. So if I'm standing like this with my weight shiftedside to side for long periods of time, what that does is over years and years and yearsit weakens the ligaments which are tissue that hold joints together that we can't control.Think about somebody with an ankle sprain. They sprained a ligament. They stretchedthe ligament but it is not a muscle. It is different than a muscle. There are littlehabits that we do. If I stand like this and let's say I weigh 175 pounds and if I'm standinglike this, I have 150 pounds on one side and 25 pounds on the other. Where if I'm standingbalanced, I have 87 Â½ pounds on each
Going Up Down Stairs Safely with an Injured Leg Ask Jo
Wheeee! Whew! Hey everybody, it's Jo.Since most people aren't gonna be able to go down the steps like that if they have aninjury to one of their legs, I'm gonna show you how to go up and down the steps, the safeway, if you're injured. So we have several sayings to help us remember how to go up anddown steps in the therapy world. I like to always tell people quot;Go up with the good, downwith the bad.quot; You might also hear quot;good things go to heaven, bad things go the hell.quot; Andso what you're gonna do, is you want when you're going up, the good's gonna go up first,so if my left side is injured, I'm gonna step up with my right because it's powering itup, and I don't have to use that left side
as much. Powering up. Powering up. Then youwant to go down with your bad, so my left side is the bad one, I'm gonna bring it downfirst, and then my right's gonna come. And that is because the foot that's on the topof the step is gonna be the one doing the work. So that scares people a lot, but thisone's doing the work, so you want the good one on top, the down one, the bad one, goingdown. So there you go, just like that. Alright, there you have it, going up with the good.Going down with the bad. If you have any questions, please leave them in the comments section,and if you'd like to check out some more tutorials, go to AskJo . And remember, be safe,have fun, and I hope you feel better soon.
Going up and down stairs without pain
When you were young, you took life onestepatatime,and now you're going to embrace your inner child and practice that very same principle. Painful hip and knee joints can make it difficult to go up and down the stairs. By going onestepatatime and not alternatingour steps like we usually do, you allow the painful joint to rest. Always remember, hold onto the railing. This isn't just for your safety but it can take the stress off the painful joint as well. When GOING UP the stairs, move your hand upthe railing then move your GOOD LEG UP FIRST, followed by the bad leg.
When GOING DOWN stairs, move the hand down the railing then move your BAD LEG DOWN FIRST, followed by the good leg. Always remember. UP with the GOOD. DOWN with the BAD. Go onestepatatime and hold onto the railing for support. If you have a cane available, you should useit for assistance. Some people prefer that the cane travels with the bad leg when going up and down the stairs, while some prefer moving and planting the cane first on thenext step, before they move their feet. It's important to choose whichever method feels the safest and most comfortable for you.
Over the years, I've learned thatthe best way to help people, is by giving them the ability to help themselves. Simple, professional, and helpful healthcare advice should be available to everyone, so that's why I'm creating the Judith app and website. See below for more information, and please leave your comments or suggestions regarding future topics you'd like to see. Thanks for watching!.