Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

Top 7 SI Joint Pain Stretches & Exercises

SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it's on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises.

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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.

Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.

Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.

Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.

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Top 5 QL Stretches (Quadratus Lumborum)

The QL (Quadratus Lumborum) is a muscle in the back part of the abdominal wall, and is often overlooked as the cause of back pain.

Since the QL is a deep muscle, it can cause alignment issues as well when it is injured or irritated.

For the first QL stretch, getting your legs into a butterfly position will help increase the stretch, but you don’t have to if you have really tight groin muscles.

Then put the leg of the side you want to stretch out at an angle for the next two stretches. You can stretch over to the opposite side, and you can also add a rotation for more of a stretch.

The fourth Quadratus Lumborum stretch is a little tougher, and if you have other issues (knee or hip pain), you might want to hold off on this one.

The last QL stretch is a little easier to do since you have the floor to help keep your hips in place. Pushing up when on your side will give you a great QL stretch.

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7 Stiff Back Stretches

A stiff back can be caused by many things including arthritis, back strain, alignment issues, and general stiffness. These back stretches should help.

Some great ways to relieve a stiff back are pelvic tilts, bridges, trunk rotation, single knee to chest, and double knee to chest. All these help loosen up the pelvic and hip muscles, as well as the back extensors and trunk muscles.

A prayer stretch or child’s pose, and a cat/dog or cat/cow do a great job of stretching the whole back and hips, as well as other parts of the body.

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10 Best Lower Back Exercises to Relieve Low Back Pain

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7 Tight Hip Stretches

Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.

You basically want to stretch out all the muscles around your hip to help relax the hip muscles. A knee to chest stretch stretches the low back and posterior hip muscles, a butterfly stretch stretches the groin and adductor muscles, a piriformis stretch stretches the piriformis and glutes, and a hip flexor stretch stretches all the hip flexor and anterior hip muscles.

Standing up, you can work the hip muscles swinging movements to help relax and decrease the tightness. Hip circles, hip abduction/adduction, and hip flexion/extension swings do a great job of working the hip muscles and relaxing them as well.

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