How To POP Your Sacroiliac Joint In Seconds (RELIEF)
– Have you been diagnosed
with sacroiliac joint pain or SI.
– SI. – Right, well, this joint
is a little bit mysterious by its location and a
number of other things. It's located right here between
the ilium and the sacrum. It's right there. – Right between the pelvis. – Yep, right there-
– Yeah. – Where my fingers hit. So we're gonna show you
some simple exercise where you can maybe pop that into place or at least get some quick relief. Done it myself with patience. And we're gonna show you in 9.3 seconds. How was that, Bob? – It's all right.
– Ah, shape up big boy. ♪ Bob and Brad ♪ ♪ The two most famous physical therapist ♪ ♪ On the internet ♪ Some typical symptoms of SI joint pain. Oftentimes, people complain
it worsens pain there when you're walking, if you're standing in one spot for a while,
going up and down steps. Typically-
– Stairs, right? One legged activities-
– Yeah. – Are worst. – Particularly, like, if
you step off of a curb on that side-
– Right. – It shoots some pain. So weight bearing will
go through this joint 'cause it goes through the leg. And here, are we zoomed in on this. Here's the SI joint. And
it's subtle movement. It's not a joint. – Very little movement.
– Yep. It's not like the hip. And so we're just trying to
get this to move a little bit to get back where it belongs
to relieve the stress.
So, we'll show you some
easy techniques for this. (graphics whooshing)
Okay, here we go. We're gonna show you how to
get that joint to go back where it belongs. And just interestingly enough,
one of our cameramen said, he thought this-
– Was one joint. – It was all on one bone.
– I mean, one joint. – The pelvis bone-
– The bone, right. – Is one bone, but it's actually three. – And you have worked used this yourself.
– Oh, absolutely.
– That's right. – Yeah, my right SI gives
me occasional problems. Easy to treat for myself. I've got this down to a science. Okay, now with all of these techniques, it should feel good.
– Right. – If it increases the pain-
– Absolutely. – We're moving it the wrong direction. All right, now the easiest one for me. Now, the only thing bad about this one is you need a massage gun.
– A massage gun. – So if you have one, great. If you're not, don't go out
and buy one if you don't want. Just wait for the next ones but- – Right.
– The next options. One thing about the SI
joint, there's no real muscle over the top of it. So you need an air head.
(air head pops) Okay, they pop off and
any good massage gun- – They're nice and soft.
– Will come with, yep.
Five different heads.
Get the soft air one out. I'll demonstrate this right now. You wanna move, Bob?
– Yep. – This is how I do it.
I lay down on the floor. This has five different levels. This happens to be a Bob and Brad gun because we like them so much. We put our name on them and I
just work over that SI joint. And as we do it right now, it feels good. And when I go down lower, it feels better. So I'm gonna work that area more.
I may only spend 30 seconds
to a minute working this but boy, it feels good while I'm doing it. And when I get done
doing it, it feels good. And it feels good when
I'm up in weight bearing. – How long does the carryover work? – The carryover is pretty good. Now, I haven't had any
SI problems for a while but it is one of those things
where you should walk through, if you could walk 100 feet and it feels starts to hurt,
then you use a massage gun, you should get two to 300 feet or even more.
– Yeah. – And if it is, then you're gonna use this.
– Times two or times three. – Yeah. (chuckles) And if it feels better then you know you, you're onto something. Use this regularly.
– Right. – Throughout the day. Just, you know, even
at work, just lay down and massage your SI joint.
– There we go. – See what everyone else says, you know. – (chuckles) They're
already talking about you. – All right, we're gonna
go on to number two.
(graphics whooshing) Okay, with this technique is called a muscle energy technique known by many therapists. Let's say, Bob's right? Oh, excuse me, ref.
(Bob chuckles) Right hip is SI joint, is
the one that's problematic. He's gonna go like this with
his fingers around his knee and now he's going to push
his knee that direction. But his hands are gonna
resist and it becomes an- – So if my hands were
there, I'd go like that. – Yep. It becomes an isometric exercise. It's gonna push as hard as
you can for six seconds. And while you're doing that, if it feels like a good relief pain or a good sensation in that SI area, you're gonna do it two more times. If it hurts when you do it, you stop. You're moving it the wrong direction. So let's say you did
it once, it felt good, pull it a little bit closer
to your chest, there you go.
Repeat the step and the
last one, even pull closer. If it feels better, you
could take this hand and wrap right around your
knee and forget clasping. Yep. Just like that. And I've had patients do that,
but that's pretty flexible. People would do it that way. So there you go.
– There you go. (graphics whooshing) – Okay, now we're gonna do
another muscle energy technique. You can use a stick, you can use a cane. We're gonna use a buoy
stick 'cause it's very easy to see with the red color. You put it under one knee and
then over the other thigh. And then it's kind of an interesting move, you're gonna push this knee that way, you're gonna take this knee this way. So you're doing a scissors
technique but the stick or the cane prevents it. And you're actually doing an isometric or muscle energy
technique for six seconds.
So go ahead, Bob, and push. Now, if Bob's hands wasn't
preventing it from moving, the stick would do that. So you got to hold strong with your hands and arms.
– Right. – Go ahead, Bob. Try that. And again, if it feels
good on that painful spot, you know, you're in the right ballpark. You're gonna do it three times and you're gonna do it multiple
times throughout the day. You can try it the other
direction or the other… There you go. Just switch legs. So the thigh is on the
other side of the stick, knee is on the other side. And then try that direction. You're only gonna do it the direction that makes it feel better. And it's possible, you
won't get any response, both directions, then you're
gonna go on to the next option which we're gonna show you. (graphics whooshing) Okay, I wanted to mention
this earlier, but you know, you may or you may not hear
that pop like it's in the title.
We don't really care if it pops or not. What we do care about
is that it feels better. That's the key point.
If it pops, that's fine. If it doesn't and it feels
better, that's just as good. So the next thing is, while you're there, you're gonna slide your
hips off the edge of the bed and we're gonna actually-
– Just one hip. – Yep, just one hip, not the shoulders. And they're gonna lift that
leg, go down, grab the other leg like Bob's doing and we're gonna see how it responds that way, it makes a difference, doesn't it, Bob, when you pull that up?
– Yes.
– Pull that up higher. And you can see, you know, with patients, I've actually had them pull up and I'd give gentle pressure here to see if that felt better. Only continue to push
there if it feels better. All right, we're gonna go on to, I think we're on number five, Bob. (graphics whooshing) Okay, the next one. This
is my personal go-to. – Yeah. You do this a lot. – Yes, I do for maintenance as
well as when it's irritated, I'll take a stool or any on
a stairs that works as well. I get something about this
high and I just stretch down to here and then I drop my
pelvis in, drop in here. And actually right now I can feel it. Well, this feels good.
It's a good stretch. I will push here. This from Kelli Stewart.
– Right.
That's right. – Yeah. That as a little
modification I got from him. So again, if this feels good, it will work, yeah.
– It should feel good though. – Yep.
– 100%. – 10 to 20 seconds. If it hurts you, do not do it.
– Do not- – You might wanna try-
– Proceed. – The other leg and see how
it responds with that one. If it feels good on
that side, not on that. You'll only do it. Follow the rules. Only if it feels good. All right. And the final, but not
least, tech, whatever it is- – Yeah.
– Tech, this isn't a technique. (graphics whooshing) Now, if you really have some bad SI pain and you work with these and
you're not having success which actually I did have a
case of this two years ago on vacation and every…
(chuckles) All my tricks weren't
helping. I went to this book. – Right.
– Written by Deborah Riczo. – Right. – R-I-C-Z-O.
– Z-O. Right. – And the name of the book.
– Link down below. – Yeah. Below. The name of the book is "Sacroiliac Pain." And underneath that, "Understanding the Pelvic
Girdle Musculoskeletal or Method.
– Method. – Anyway, she goes through, explains it and she has a real nice system. I went through that, took more
time, but it was successful. I got through it and now I continue with the other ones we went through. So the old sacroiliac, Bob,
you can work with the… You can…
– The old SI joint. – You gotta be able to live
with that one way or another.
– We can fix it too, right?
– Oh yeah, absolutely. – But we can't fix-
– A broken heart. But yeah, this is… Maybe Deb could help us-
– Simpler. – On this, you know?
– Yeah, right. – We got her on a podcast today. – Somebody needs to help us.
– Yeah, yeah. We're just men. (logo chiming).
