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
Arthritis Pain Reliever
Host In the United Statestoday, over one in five adults, or more than fiftymillion Americans, live with the pain anddiscomfort of arthritis. But, it doesn'thave to be this way. Many people use physicalactivity to manage their arthritis pain. If you personallydon't know the pain and stiffness of arthritis,
chances are you knowsomeone who does. Arthritis pain preventsmany people from living the life they want to liveand from doing what they want. Host The barriers we knowexist: pain, fear of pain or joint damage, and notknowing what exercise is safe, discourage many whoexperience discomfort or disability from takingadvantage of our body's own natural arthritis painreliever physical activity.
Teresa Brady Millions ofAmericans report that arthritis interferes with what theyeither want or need to do. Woman Going up and downstairs was very painful. Even just getting dressedand putting your shoes on was a daily task thatI could not do myself. Teresa Brady Many ofthose people know that they should be physicallyactive, but arthritis keeps gettingin their way.
Chad Helmick A long timeago, s would meet people with arthritis andtell them to rest their joints' because we didn't have alot of good treatments. That's not true at all. Actually, resting yourjoints stiffens them up. Teresa Brady What we'rereally talking about when we're encouraging peoplewith arthritis to be more physically active is doingmoderate physical activity
like walking, swimming, bikingthat get their heart rate up a little bit or get thembreathing a little bit harder. Host Aim to do moderatephysical activity five days a week for thirtyminutes a day. Exercising as little as10 minutes at a time will allow you to achieve therecommended twoandahalf hours per week and getreal health benefits. Chad Helmick You want tolisten to your body so that,
if you are too sore, acouple hours later you know to cut back. maybe do a little bit lessduration or frequency. Teresa Brady It'snot running a marathon. It's not the 'nopain, no gain' idea. It really helps reduce somearthritisspecific symptoms, like pain,swelling, limitations. Things like fatigue anddepression also improve
This Much Will Kill You
We all know to stay away from poisons. Like mercury where ingesting a 200 milligram dose would kill you. Or polonium which only requires 1 g of vaporized substance to wipe out 50 million people! But did know that 70 cups of coffee contains enough caffeine to kill a 70 kg personé This amount of caffeine can trigger heart palpitations or even cardiac arrest. Prefer alcohol as your beverage of choiceé 13 consecutive shots could be lethal too. Because alcohol is a depressant, the area in the brain controlling basic life functions
like breathing and heart rate brgin to shut down. Too much liquid in general can be dangerous as well. Though it takes a lot, water intoxication from around 6 liters causes brain cells to swell, leading to headaches, seizures, comas and even death in extreme cases. But if you stop drinking water or consume too much salt, your cells will start to shrink leading to the condition known as hypernatremia. 48 teaspoons of your favourite seasoning at once is enough to trigger this reaction, also leading to seizures, coma or even death. Stick your head underwater or simply hold your breath and it takes around 4 minutes without oxygen
to cause severe brain injury and at 6 minutes, you could die. However, in extreme cases, some freedivers have been able to hold their breath fo over 20 minutes. Cherries can also deprive you of oxygen. Say whaté If you ever swallow a cherry pit, you shouldn't worry too much, just don't bite into one. 1 or 2 ground cherry pits contains enough cyanide to take you down. And these cyanide ions inhibite the enzyme cytochrome coxidaze, causing your cells to be unable to use oxygen. Speaking of a lack of oxygen, it's at around 8000 meters above sea level that our bodies can no longer acclamatize to delemited oxigen this is known as the quot;death zonequot; in mountaineering
simply being to talk is also kill you if you worry about your pet's life you may ever not to give them chocolate the same chemical Theobromine can kill us too our body metabolize Theobromine more effectively the with one thousand per kilogram being total humans which the equivalent at eightyfive for size chocolat bars at once you may want that many chocolate bars after getting hire howerver, you will need to eat twentytwo kilograms of marijuana to be a risk of death smoke it and a mere required over those is comically high.