The 3 EASIEST Exercises to Fix SI Joint & Back Pain

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Here is a summary of what was covered in the video. I hope you find it helpful.

Exercise #1 – Seated Clamshell

Exercise Direction: Sit on something elevated so your thighs are sloping downwards. Have your heels together. Hands behind you for support and “tuck your tail a bit.” Lean slightly backwards. Push your heels together and squeeze your buttock muscles. Hold that contraction for 30 seconds. Then relax.

Key Points: You want to feel yourself settle back down after the glute contraction – this shows you are getting the isometric contraction of the muscle. Tuck your tail. Try to have thigh slope downwards some.

Sample Program: 5 sets of 30 second holds.

Variations:

  1. Add a belt around legs just above knees to provide resistance against our knees going outwards.
  2. Add an elastic band above knees to provide some dynamic resistance.

Exercise #2 – Advanced Clam

Exercise Direction: Lie on your side. Hips flexed up to 45 degrees. Bring upper knee 6” apart from lower knee. While keeping your thighs parallel slowly bring your feet together and then apart. 

Key Points: Rotate around your femur (thigh bone). Make motion slow and controlled. Keep hips stacked on top of one another.

Exercise #3 – Fire Hydrant

Exercise Direction: Start on hands and knees, with hands under your shoulders and knees under your hips. Brace your core muscles (abdominals). Keeping your spine in neutral, slowly raise your hip out to the side and hold that contraction for 5 seconds.

Key Points: Maintain neutral spine (don’t round or collapse in lower back). Brace at your core. Don’t rotate your pelvis as you bring up your leg. Just move your leg up and out as far as you comfortably can.

Sample Program: 3 sets of 10 repetitions on each side, alternating sides.

Variations:

  1. You can add an elastic band above your knees to increase the resistance.
  2. You can add an ankle weight (start with very light weights) to increase the load.

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Do not use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Consult with a doctor before beginning any new exercise regime. Exercise may not be appropriate in some cases. None of these exercises should cause any pain or discomfort – stop doing the exercise immediately if it causes any discomfort.