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  1. #1
    Registered User B1GRED42's Avatar
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    SI Joint Pain??? (Sacroiliac joint)

    Just trying to see if anyone has any experience with this type of pain. I was squatting and being lazy used improper form. Felt a weird pinch when I was at the bottom of the squat and had a difficult time getting back up. That was 8 months ago. My doctor told me it's the SI joint and probably over stretched it. My back doesn't usually hurt when I'm actually working out but getting out of bed in the morning and simple picking things up off the floor hurt like hell. Doc gave me some exercises such as bridging my back, a pelvic tilt, planks, sit ups, and press ups and said this should fix it. No luck. Anyone have any other ideas or past experience?
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    Registered User Shinobi67's Avatar
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    1. Get rid of the sit ups. It encourages lumbar flexion against a hard surface.
    2. Have you seen a physio? I'd get a second opinion, i've seen someone with a torn SI joint and it isn't pretty.
    3. For my low back, anytime its hurt regardless of how, i do cable pull throughs. You could try that out a bit and see how it works; go light.
    4. My SI joint feels tight sometimes, i find loosening it up with some light and slow core rotation from different angles help, as well as some yoga poses like cat, seal, downward dog, and pelvic tilting while on all fours, oddly. Learn to use the golfers lift/stoop lift for things on the ground. But definitely see another professional.
    PR lifts:
    Dead - 300 x 1
    Bench - 170 x 8
    Front squat - 195 x 1
    OHP - 135 x 1

    Education: two year physiotherapist assistant diploma 3.65 GPA, 1/2 Kinesiology degree (finishing).

    Sports: Regional champion in 61kg div. wrestling. Blue belt Judo, 3 stripe BJJ.
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  3. #3
    Member of the house of El hdansjr's Avatar
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    I had SI joint pain after injuring it on a leg press. I found a chiro who used massage, manipulation and Active Release Thearpy? He even showed me how to "crack/pop" the joint myself. I rarely have to do that as e stretching and exercises have helped strengthen my supporting muscles. Good luck, i know how painful the SI joint can be.
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    Registered User Shinobi67's Avatar
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    Yeah i have to crack mine as well maybe once a month.
    PR lifts:
    Dead - 300 x 1
    Bench - 170 x 8
    Front squat - 195 x 1
    OHP - 135 x 1

    Education: two year physiotherapist assistant diploma 3.65 GPA, 1/2 Kinesiology degree (finishing).

    Sports: Regional champion in 61kg div. wrestling. Blue belt Judo, 3 stripe BJJ.
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