Sacroiliac (SI) Joint Pain is a common but often overlooked cause of lower back and hip discomfort. In this video from Mobile Physio, we’ll explain what the SI joint is, why it can become painful, and most importantly — what you can do to relieve it.
You’ll learn:
✔️ Key causes and symptoms of SI joint pain
✔️ How to tell if your pain is coming from the SI joint
✔️ Easy at-home exercises and stretches for pain relief
✔️ Tips to improve stability, posture, and long-term joint health
Whether you're dealing with pain from sitting, standing, or walking — this video will help you move better, feel stronger, and live pain-free.
To Know More: https://samarpanphysioclinic.com/sacroiliac-joint-dysfunction/
👉 Don't forget to follow Mobile Physio for more expert-backed physiotherapy and rehab videos.
🔖 Hashtags:
#SIJointPain #BackPainRelief #SacroiliacJoint #PhysicalTherapy #LowerBackPain #RehabExercises #MobilePhysio #PainRelief #Physiotherapy #CoreStrengthening #PelvicStability
You’ll learn:
✔️ Key causes and symptoms of SI joint pain
✔️ How to tell if your pain is coming from the SI joint
✔️ Easy at-home exercises and stretches for pain relief
✔️ Tips to improve stability, posture, and long-term joint health
Whether you're dealing with pain from sitting, standing, or walking — this video will help you move better, feel stronger, and live pain-free.
To Know More: https://samarpanphysioclinic.com/sacroiliac-joint-dysfunction/
👉 Don't forget to follow Mobile Physio for more expert-backed physiotherapy and rehab videos.
🔖 Hashtags:
#SIJointPain #BackPainRelief #SacroiliacJoint #PhysicalTherapy #LowerBackPain #RehabExercises #MobilePhysio #PainRelief #Physiotherapy #CoreStrengthening #PelvicStability
Category
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LifestyleTranscript
00:00Hey everyone, welcome back to Mobile Physio, where movement is medicine.
00:04Today we're diving into a topic that causes a lot of discomfort for many people, sacroiliac
00:10joint pain. If you've been struggling with lower back pain, tight hips, or discomfort when standing
00:16or walking, this one's for you, what is the SI joint? The sacroiliac joints, or SI joints,
00:23connect your spine to your pelvis, one on each side. They don't move much, but they play a huge
00:29role in stabilizing your lower body and transferring weight between your upper body and legs.
00:33What causes SI joint pain? SI joint pain can be triggered by injury, pregnancy, inflammation,
00:39or even something as simple as uneven walking patterns. Things like sitting too long,
00:45standing with weight on one leg, or doing repetitive motions can all aggravate this area.
00:50Common symptoms. Symptoms often show up as a dull, aching pain in the lower back,
00:54just off to one side. You might feel pain when getting out of bed, climbing stairs,
01:00or even walking. Some people even think it's sciatica, but it's actually the SI joint,
01:06how to relieve it, ice or heat can help too, try 15 minutes on the affected area, and of course,
01:12adjust your posture and movement habits, best exercises. Knee to chest stretch, lie on your back
01:18with your legs extended, bend one knee and bring it toward your chest, gently pull your knee in with
01:23both hands until you feel a stretch in your lower back and glute, hold for 20-30 seconds,
01:28breathing deeply, slowly release and switch to the other leg, repeat 2-3 times per side.
01:35Piriformis stretch, sit or lie down, cross your leg over, and pull your knee toward your opposite
01:40shoulder. Hold for 30 seconds, hip flexor stretch, kneel on one knee or stand in a lunge position,
01:47tuck your pelvis under slightly and lean forward gently, hold for 20-30 seconds,
01:51repeat 2-3 times per side, increases flexibility in the front of the hip.
01:57Child pose, kneel on the floor with your big toes touching and knees hip width apart,
02:02sit back on your heels, slowly extend your arms forward and lower your torso,
02:06let your forehead rest gently on the mat, hold for 20-60 seconds, release gently.
02:12Glute bridges, lie down on your back with your knees bent and feet flat on the floor,
02:16hip width apart, press through your heels and lift your hips off the ground, hold for 2-3 seconds,
02:21repeat for 10-15 reps. Bird dog exercise, start in a quadruped position, extend opposite arm and leg,
02:30lift your right arm and left leg simultaneously until they are in line with your torso,
02:34pause for 2-3 seconds, slowly return to starting position, switch sides, repeat with the left arm
02:40and right leg, perform 10-12 reps per side for 2-3 sets. Clamshells, lie on your side,
02:47stack your hips and knees, bending your knees at about 45 degrees, slowly open your top knee,
02:53repeat for 12-15 reps, then switch sides. Side planks, start by lying on your side,
03:00keep your forearm flat on the floor, lift your hips off the ground, keeping your body in a straight
03:05line from head to heels, hold for 20-30 seconds, repeat for 2-3 sets per side.
03:10If the pain sticks around for more than a few weeks, or it's interfering with your daily life,
03:16that's your sign to reach out to a physio. A proper assessment and targeted treatment plan
03:21can make a huge difference, if this video helped you understand SI joint pain a little better,
03:26give us a thumbs up and hit that subscribe button. And if you want a guided rehab routine,
03:32drop a comment below or check out our other videos right here on Mobile Physio.
03:36Stay strong, stay mobile, and I'll see you next time.