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
Reduce Joint Pain Inflammation Naturally
Hey guys, I'm Axe. I want to talk aboutall natural ways to reduce pain and inflammation in your body. I'll tell you, there are fourmain ways that I've found over the years in my own body that I've noticed that hey, whenI do these things I've noticed that my joints feel better. I'm a runner, I'm a triathlete,so oftentimes when I'm doing a lot of the running on the pavement, I can feel some painin my joints. But when I do these things nutritionally, I can notice a difference. So if you are strugglingwith arthritis, or fibromyalgia, or any type of joint pain, these are things that may beable to help you. Number one thing you should consider addingin to your diet if you are trying to naturally
get rid of pain are proteolytic enzymes. Andenzymes like proteolytic enzymes are found in certain types of fruits and vegetables.Bromelain is found in the core of a pineapple. Bromelain naturally reduces inflammation.In fact, a recent study has proven that athletes who have injuries to their ACL or sprainedankles, when they were consuming proteolytic enzymes like bromelain, it actually reducedtheir recovery time by 50%. A huge difference, especially if you're an athlete, or have anytype of injury. Proteolytic enzymes like bromelain and papain. Here's my favorite, by far my favorite proteolyticenzyme supplements. It's called Wobenzym.
Wobenzym is incredible, you can find it onDrAxe , or go to any health food store, they'll have this product as well. But again,Wobenzym has proteolytic enzymes that are great for naturally reducing inflammation. Aside from proteolytic enzymes, number two,is herbs. There are certain types of herbs that naturally reduce inflammation. Numberone is turmeric. And turmeric is one of the main ingredients in curry. And what's in turmericis called curcumin. It's been shown to be a natural antiinflammatory. So doing someturmeric daily, also ginger and boswellia are other types of antiinflammatory herbs.But specifically, turmeric and ginger. You
know, a lot of times I'll do a shot of ginger.Ginger juice, or I'll throw some ginger in some sort of Asian cooking dish that I'm makingthat day. Or just throw audio cut 00:02:13 smoothie. But again there are a lot of waysto get ginger. But again ginger is also a natural antiinflammatory. So turmeric andginger, two great ways to naturally reduce inflammation. Number three, essential fatty acids, especiallyomega3 fats. If you naturally want to reduce inflammation and be pain free, get more omega3fats in your diet. And from a dietary standpoint, eating wildcaught salmon, and mackerel, andother fatty fish, is one of your best options.
Also getting some omega3 fats from grassfedbeef and pastureraised dairy is great. Along with flax seeds, chia seeds, and walnuts.So flax seeds, chia, seeds, and walnuts, along with grainfed and grassfed dairy and wildcaughtfish, great sources of omega3 fats that can help naturally with joint pain. And number four, getting more potassium andelectrolytes into your diet. Listen to this principle, sodium brings water and nutrientsinto your cell, potassium flushes waste water and toxins out of your cell. Americans consume10x too much sodium and only onetenth of potassium. What does this doé It causes yourcells to swell up and hold on to water. If
you've ever noticed you have joint swellingand tissue swelling, well that's because you have too much sodium and not enough potassium.As you start to consume foods or do cleanses higher in potassium, your body can flush andget rid of even things like cellulite and the extra fluid in your joints. And what I recommend for that is doing a cleanseor drinking a beverage called SueroViv by Garden of Life or Beyond Organic. It's calledcultured whey. Cultured whey has been used for over 2000 years to speed up the healingprocess. People like Hippocrates actually used this as a healing beverage long, longago. So cultured whey is high in potassium.