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
Hip Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo. Today I'm gonnashow you some hip arthritis stretches and exercises, so let's get started. The first exercise is gonna be a hip flexion exercise. Just seated in a chair. Make sure you backis nice and straight, nice and comfortable. Knee at about a 90 degree angle and your hipat about a 90 degree angle. Then just bring your knee straight up towards the ceiling,this way. And then slowly come back down. Make sure you're going slow and controlled.Going fast is just using momentum and you really want to use those muscles. Nice andcontrolled. Nice and slow. Start off with
about 10 of these. Then if it gets easy whenyou you get up to 2025, you can add an ankle weight and then start back down to the lowerreps. The next exercise is a sit to stand. So you're just gonna stand up and then slowlysit back down. With this, again, be controlled. Don't just jump right up and then come down,you want to control those muscles. So leaning forward a little bit to shift your weight,then come up and then slowly come back down. If you need to sit all the way down, that'sok, but if you can, just kind of tap the chair and then come back up. Make sure you kneesare staying behind your toes by sticking your bottom out. So it's not coming straight downlike this, but sticking the bottom out and
then coming back up. So again, just startingwith about 10 of these and then working your way up to 20 or 25. So now I'm gonna get downon the ground and show you some more. A lot of times when we have hip arthritis, we endup bending forward to kind of protect those hips. And then those hip flexors end up gettingtight, so you want to stretch those out. Get yourself kind of in a lunge position withthe knee down that you want to stretch that side. And then the other one out in frontof you. Make sure your toes stay forward, your back stays upright. And then just leanforward and you should feel a stretch right through here. So hold that stretch for about30 seconds. Come back and then stretch again.
If you're on a harder surface, you might wantto put a pillow under your knee so you're not getting so much pressure through yourknee. But make sure you're not bending forward cause then that's taking away from the stretch.Keep your back nice and upright and then stretch forward. Three of those, 30 seconds. Alrightso now we're gonna get on the ground. Now you're gonna do some hip abduction exercisesin the supine position or lying on your back. With these exercises, you really want to tryand keep your toes straight up and down. A lot of times people want to turn that footout, especially with the hip arthritis. People tend to go out this way. But try to keep itup and down. All you're gonna do is lie down
flat, and then just slide your leg out a littlebit and come back in. Be nice and relaxed, and see how I'm keeping my foot up straighttowards the ceiling. Now sometimes people want to do that, but then you're not workingthose outer muscles. So keeping it up, sliding out with those toes up, coming back in. Youcan just start off with about 10 of these and kind of work your way up to 20 25, andif those become easy, then you don't need to do this exercise anymore. The next exerciseis what we call clam shells. Clam shells even though the look easy, they're actually prettytough. You're gonna put you knees together. And your legs on top of each other. Kind ofperpendicular to the ground. So keep your
hips up. A lot of times people want to rollthem back lie this, but you want them straight up and down to the ground. Pull your kneesup in a bent position, still on top of each other, and then you're gonna open up likea clam shell, and then slowly come back down. So see how my hips want to roll back, buttry and keep them straight up and down. You don't have to make a big opening, but youwant to make it nice and controlled without rolling those hips down. So again, you canstart off with about 10 of these. Work your way up to about 20 25. If they become easy,then you can put a weight around the top of your leg, or you can use a resistive bandto get a little more resistance doing those.
Natural Treatments for Arthritis
Hey, guys. Axe here, of naturalmedicine and founder of DrAxe . In this tutorial, I'm going to share with you the topnatural treatments for arthritis. Arthritis is something that affects a lot of people.Especially rheumatoid arthritis is really autoimmune in nature and actually starts inyour gut, which is surprising to a lot of people. So I'm going to really share withyou these natural arthritis treatments that are effective in terms of diet and supplementsand the things you want to stay away from. The first thing I want to talk about is thearthritis diet you should be following, is it should be antiinflammatory. Here are thetop foods you should be consuming. Number
one, omega3 rich foods. Omega3 fatty acidsare going to reduce inflammation. Wildcaught salmon or wildcaught fish is your numberone food of choice. After that, for omega3 fats, things like grassfed beef, along withflaxseeds, chia seeds, and walnuts. So again, you can do a healthy snack like some walnutsand raisins, wildcaught salmon for dinner, put some flax or chia seeds in a morning superfood shake, but get those omega3 fatty acids. The second thing you want to do dietwiseis consume foods that are high in sulfur, and sulfur contains something called a formof MSM that reduces joint inflammation and helps rebuilding your tissues. The top foodsthat are high in sulfur are going to be onions,
garlic, asparagus, and cabbage. So you cando sautï¿½ed cabbage with some garlic, do some onions in with some grassfed burger,of course, asparagus as a side dish or any sort of cabbage or coleslaw or sauerkraut,even better, but get those sulfurrich foods. They help reduce arthritis symptoms. The next thing you want to be adding in isbone broth. Bone broth is loaded with a form of collagen that contains the amino acidsproline and glycine, and both proline and glycine help rebuild tissues. So especiallyif you have any type of degeneration or you have any sort of, not just inflammation, butdegeneration of the joint, we know that bone
broth works great. So again, that's goingto be making a homemade bone broth soup is great for healing your joints. Last, but not least, lots of fruits and veggies.Fruits and veggies are packed with enzymes and antiinflammatory compounds. Some of thebest include papaya, which contains papain, pineapple which contains bromelain, and othersort of raw fruits and vegetables are fantastic. That should make up the bulk of your diet.It should be organic omega3rich meats, healthy vegetables, healthy fruits, and some nutsand seeds like flax, chia, and walnuts. Now, here's what you want to stay away from.Number one is excess sugar. Excess sugar causes
inflammation. Also hydrogenated oils, soybeanoil, cottonseed oil, even canola oil, those are inflammatory oils. Stay away from those.Also certain grains like gluten. Consuming conventional grains, flour products, and wheatproducts will cause joint inflammation and make arthritis worse. So for that reason,on your arthritis diet, you want to stay completely away from those foods if you want to starthealing arthritis. One other sort of food, you can look this up, if you're a very sensitiveperson, you have severe autoimmune disease, sometimes nightshade vegetables will contributeto arthritis symptoms as well. Now, here are the best supplements in thenatural treatment of arthritis. Number one
is a fish oil supplement. I recommend 1,000milligrams a day of a highquality fish oil. Number two, turmeric. Doing about 1,000 milligramsa day of turmeric or curcumin, it's a very powerful anti inflammatory herb. Now, youcan take turmeric and sprinkle that on your food, and that works great as well. But actually,taking it as a supplement can be very effective in the natural treatment of arthritis. Number three super food or super supplementyou should be using is actually proteolytic enzymes. Proteolytic enzymes like bromelain,these are something that you take on an empty stomach, are probably, along with fish oil,the most effective thing you can do to get