Do you suffer from lower back pain?
Do this SI (Sacro-illiac) Joint Mobilization.
I have had back pain since I was 12 years old. That’s over 3 decades of back pain, sacro-iliac joint dysfunction, several herniated discs and muscle tears. I would be lying if I said it has been a breeze because it hasn’t been. Back pain is a royal pain in the “you know what.” If you also suffer from back pain I can relate to your suffering and I am sorry this plagues you.
As a fitness educator and personal trainer one of my favorite things to do is to share valuable tools, resources and exercises that have made a positive impact in my life and the lives of my clients. Because over half the population will suffer from back pain in there lifetime I feel this is a topic that we all need to learn about and most importantly learn how to MANAGE.
Back pain is all about management and finding drills and exercises that get you out of pain quickly and help restore as much balance and stability to the lower back as possible.
The SI Joint Self Mobilization drill is a wonderful drill you can do daily to offset any potential back issues. By using the power of your own muscles you can gently adjust these joints and get them moving better which also helps you move your hips more and lumbar spine less which is a good thing.
1. Lie on ground and lift legs in air. Hips and knees flexed to 90 degrees.
2. Gently resist the right hip from going into flexion (towards your chest) by placing your hand above the knee and resisting the movement.
3. Gently resist the left leg from extending by placing left hand around the left upper shin bone.
4. One leg is going into hip flexion while the other leg is going into hip extension. You resist both of these movements for 5 seconds.
5. Repeat 5 times one each leg.
6. To reset the pubic bones / pubic symphysis (where your pelvic bones beet in front of your body), place your two fists together in-between your legs and squeeze them for 5 seconds. You may hear a slight “clicking” sound in the pubic bone area and that is fine.
Do this daily or even multiple times per day to help your lower back joints and hips feel better. I certainly hope it helps. As always I am available via the web / e-mail to help you optimize your physicality and health.
Please share with anyone who has lower back pain.