3 ADVANCED 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 – Side Plank Variations

Exercise Direction: Lying on your side. Place your elbow under your shoulder. Come up off your knees (easier) or feet (more difficult). Don’t rotate forwards or backwards (have hips and shoulders stacked on top of one another). Keep midline of body (like buttons on a shirt) straight, don’t round towards the ground.

Key Points: Don’t dip down, hold body straight. Keep elbow under shoulder. Don’t rotate body. Don’t forget to breathe.

Sample Program: 30 second holds, alternate sides. I like to do 5 reps on each side. I
like to hold these for 5 seconds after my muscles start to shake (a sign of fatigue).

Variations:

  1. Standard side plank and then raise upper leg into lateral raise motion (can be isometric hold or dynamic motion).
  2. Can add elastic band above knees to add additional resistance. Can add in rotation of thigh into internal and external rotation while holding hip lateral raise static with band above knees.

Exercise #2 – Single Leg Deadlift

Exercise Direction: Standing with feet hips width apart. Put thumbs at bottom of lower ribs. Put rest of fingers at top of hip bone. Keep finger distance apart to make sure you are not round in your lower back. Pick up one leg, then slowly bend over at your hip keeping spine straight and leg goes out behind you.

Key Points: Don’t let your pelvis drop or hike up. Do this motion with control and focusing on balance. Make sure fingers stay at same dimensions to avoid bending at your spine.

Sample Program: 3 sets of 10 repetitions on each leg. Switch sides between sets.

Exercise #3 – Single Leg Squat

Exercise Direction: Stand on one foot. Keep your knee over the top of your ankle. Initiate the squat like you were going to sit into a chair, flexing at your hip keeping your knee above your ankle. Slowly go into a squat motion like you are sitting into a chair with leg coming behind you. Then come back up. Keep your spine in neutral position, don’t let your back round.

Key Points: Keep your knee over your ankle. Don’t let your knee drift inward or outward. Maintain your balance, move slowly, and just go as far as you can comfortably. Don’t round your back. Quality is more important than quantity.

Sample Program: 3 sets of 10 repetitions on each leg. Switch sides between sets.

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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.