Sacroiliac Joint Pain Relief

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You can provide your own sacroiliac joint pain relief, in most cases.
Once you understand that your "s i joint pain" is most likely due to tight muscles inappropriately pulling on the joint…your tailbone (sacrum) and hip bone (ilium)…then we just need to release the tight tissue to get rid of your pain.

This is often one of the simplest pain issues to fix. Take your time and just follow along with the videos below and you'll most likely be pleasantly surprised that you can fix your sacroilliac joint pain all by yourself. The videos below I'll show you exactly what to do. All you have to do is follow along.

The 3 videos for Sacroiliac Joint Pain Relief are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3 .

Pain Relief Success Story, From Lori:

"I just needed to tell you how grateful I am for your instructions on joint pain...Over the past year I have suffered from sacroiliac joint pain. I have been through 2 unsuccessful rounds of physical therapy, 3 rounds of steroid injections and 6 weeks of chiropractic care and thousands of dollars.... Nothing has helped. 

I looked online yesterday and your website came up first on google. I tried your techniques and I can't believe the relief I felt immediately. You are my hero. I am so grateful that you are willing to post information like this for people like me who are at their rope's end. Thank you so much for your help." Lori, United States

You can do it too!

This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below. When doing any techniques or exercises for sacroiliac joint pain, it's important to do them correctly to maximize your results.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that thousands upon thousands of others.....can provide your own sacroiliac joint pain relief, so let's get to it.

Detailed Instructions For
Sacroiliac Joint Pain Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant lower back pain relief, but you've got to go through the whole sequence to find your individual pain treatment. Pay attention to which of these specific techniques works best to relieve your sacroiliac joint pain.

*The additional techniques demonstrated on the main lower back pain page (click here), Best Groin Stretches page (click here) and the "tennis ball tune-up" page (click here) can also be added to your program, especially if some of your s i joint pain still lingers after doing Steps 1, 2, and 3.

Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

STEP 1 - Sacroiliac Joint Pain Relief

The first thing we want to do is release the two muscle groups that often play a major role in yanking your sacroiliac joint is out of position and causing your pain. And we'll be doing this on BOTH sides of the body.

Your big outer thigh muscle called your vastus lateralis is a common culprit for s i joint pain. When it's tight it torques the head of your femur (thigh bone) and yanks on your sacrum (tailbone) via a your sacrotuberous ligament that attaches to both bones. It literally yanks your sacroiliac joint out of position all way from your thigh, which makes it hurt. This thigh muscle is very difficult to access with stretching, and it's a muscle that's used a lot, so it's a common cause of your pain.

The second focus will be on the muscle and its tendon run down the outside of your thigh. The muscle is called your tensor fasciae latae and the tendon is commonly called your "I T Band" (iliotibial band) . When they are tight they pull your sacroiliac joint apart by yanking your hip bone downward and away from tailbone.

Here's what we're going to do:

A. Outer Thigh Muscle Release -

Sit in a chair or on a stool. If you are going to work on your right leg, take the tips of your fingers on your right hand and put then on the top outer third of the top of your thigh (vastus lateralis muscle).
Now curve your fingers on your hand a little bit, and take the palm of your other hand and place it over the fingers already on your leg. We call this the hand-on-hand technique- it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand on hand" technique.
Use your fingertips to press along the entire length of the outer third of your quadriceps on all the soft tissue (from your knee to your hip bones) and notice any tender spots.
Now......with your "hand on hand" position......we'll do the press-pull-release technique press-pull-and-release, press-pull-and-release (press and pull for about 1 full seconds and then release) continuously, with your finger tips using the "hand on hand" method into the tender spots until they become less tender.

Now do the other leg in exactly the same manner.

Notice how much sacroiliac joint pain relief this technique creates for future reference. It is often the case (70 percent of the time) that if you have pain in your right s i joint then working on your left leg in this manner releases the pain….And if you have pain in your left s i joint then releasing the right leg in this manner provides immediate lower back pain relief. Knowing this can save you or your friends and family from a lot of pain and can be a great "quick fix."

Notice how much sacroiliac joint pain relief this one technique provides for future reference.

B. Side of Leg Release -

Now do the exact same hand-on-hand technique with the press-pull-release technique as in Step 3A (just above) except on the very side of your leg (iliotibial band). You can sit to do this technique or lie on your side while you do this with the side you are working on facing the ceiling.

From your knee to your hip bone, all the way up the side of your leg notice any tender spots. Press on the tender spot, while still pressing pull on that tissue a bit like you are trying to stretch it with your fingertips, and then slowly release it. Repeat that a number of times on each tender spot as you move up your leg.

You may notice at the very top to the side of your leg, there is a small muscle (tensor fasciae latae). Pay extra attention to this muscle, and do a few extra rounds of "press, pull, release" on it before moving on. If it's really stubborn, you can lie on a tennis ball to get more release from this muscle and do the tennis-ball-press technique to perform the press-hold-move technique.

Notice how much sacroiliac joint pain relief this one technique provides for future reference.

Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

STEP 2 - Sacroiliac Joint Pain Relief

The second group of muscles that could be causing your sacroiliac joint pain are actually on the "front of your back." One muscle called your iliacus wraps the inside of your pelvis. The second muscle called you psoas (the filet mignon in a cow!) runs along each side of your spine.

Here's what we're going to do:

A. Inner Hip Muscle Release -

We're going to release a muscle called your iliacus the attaches to the inside of your hip bones. It's a muscle, just like any other muscle, so when it's tender it means it's too tight. When you release it you may find it's your instant lower back pain remedy.

Lie on your back with your knees up and your feet flat on the floor. Reach down and find your hip bone at the lower side of your abdomen. Come to the inside of your hip bone and press on the muscle tissue that attaches to the inner side of your hip bone. From the top of your hip bone all the way down to your pubic bone press on the muscle tissue and notice any tender spots. Do the press-pull-release technique combined with the hand-on-hand technique on any tender areas.

You can also cross one leg over the other or let your leg hang out to the side to get different angles of access to some areas (as shown in the video).

Repeat this entire process on the other side of your body.

Notice how tender the tissue was in this area and how much sacroiliac joint pain relief you experience from doing this inner hip release. This one muscle can often be the sole cause of your pain!

B. Front Side of Spine Release

Now we're going to release a muscle called your psoas that runs down the sides of the front of your spine. It too is a common cause of lower back pain. It's a very strong muscle so releasing it is often the lower back pain remedy you've been looking for.

While still lying on your back with your knees up and your feet flat on the floor, take the tips of your fingers and find your pubic bone. Move up about an inch from your pubic bone and about an inch to one side of your midline (your belly button is a good midline marker) and gently, but firmly, press into your belly.

Now "tuck your tailbone" up and down a little bit. It's important that you do NOT engage (tighten) your abdominal muscles while you do this or you'll push your fingertips out of your belly. It seems to help if you push into the floor with your feet just a bit when you tuck as it seems to make it easier not to engage your abdominals.

Try to find the place where you can feel your psoas muscle moving under your fingertips. It may or may not be tender where you are pushing but I want you to at least locate the psoas muscle by making it move.

Now you just do the press-hold-move technique with a modified hand-on-hand technique to release your psoas muscle on both sides.

Watching the video for this technique should clarify much of this written description.

Notice how much tension you found in this area and how much sacroilliac joint pain relief you experienced from doing it.

Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

STEP 3 - Sacroiliac Joint Pain Relief

The third group of muscles that could be involved in causing your pain are in your hips and attach to both your tailbone and hip bones. What follows are my odds on favorites for releasing your sacroiliac joint pain because I have you actively release the tissue with your hands.

However, feel free to add the following stretches if you desire: Steps 3D (hip stretches), 3E (active hamstring stretch), and Step 2 (passive low back stretch) from the main Lower Back Pain Relief page. They can only help, so give them a try if you desire.

Here's what we're going to do:

A. Tennis Ball Hip Release-

As you may have guessed, we'll be using the tennis-ball-press technique to perform the press-hold-move technique…on BOTH HIPS.

While lying on your back on a cushioned mat or a carpeted floor place a tennis ball under one side of your buttocks. From your tail bone all the way over to your leg bone, and from the top of your buttocks all the way down where it meets the back of your leg……this entire area made of muscles! If these muscles are tight they can be the sole cause of your sacroiliac joint pain.

Place the tennis ball under any tender spots and move your one leg, or both legs, or upper body in a way that increases the pressure on that spot with your bodyweight. For the upper sections of your buttocks you can bend your knees and raise your legs up toward your chest while the ball remains under your hip. For lower buttocks areas you can sit up so your upper bodyweight increases the pressure on any tender spots.

You'll have to play around a bit for each spot you find, but you'll notice right away what body position increases the pressure on the tender spots.

Once you've established good pressure on a tender spot, do your best to move your legs in a way that causes the muscle you are pressing on to function. Then repeat, repeat, repeat in all the tender spots in your hips.

Feel free to do each spot more than once, as you'll often get more release the 2nd or 3rd time you return to a tender spot.

Also, feel free to switch from one hip to the other and go back and forth. Sometimes releasing one side enables the other one to let go as well.

Notice how much sacro iliac joint pain relief this one technique provides for future reference.

B. Tailbone Release -

Now we'll do the tennis-ball-press technique on your tailbone. Find a tender spot, use your body weight to press the tennis ball into the spot, then do the press-hold-move technique by moving your leg so that your tailbone moves under the pressure being applied by the tennis ball.

Notice how much sacro iliac joint pain relief this technique provides.

C. Manual Hamstring Release -

Lastly, we're going to use the press-hold-move technique along with the hand-on-hand technique to release the tension we find in your hamstring.

Lie on your back with your knees at your chest and reach around your thigh with one arm on each side of your leg and press your fingertips into the tissue where your hamstrings attach to the bottom of your hip bones (sitz bones). When your find any tender spots, press on tissue and move your leg so the tissue under your fingertips.

Notice how much sacroiliac joint pain relief this one technique provides for future reference.

You can also supplement this technique with the active hamstring stretch which is demonstrated on Step 3E of the main lower back pain page (click here).

Notice how effective all of Step 3 has been at providing the s i joint pain relief you are seeking.

Self-Assessment Of
Sacroiliac Joint Pain Relief

Is your sacroiliac joint pain completely gone? Partially gone?
Which techniques gave you the most s i joint pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific sacro iliac joint pain relief treatment that instantly relieved your pain? Remember what worked best for you, so you can do that first next time your s i joint pain occurs.

Are you still experiencing some sacroilliac pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best sacro iliac pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized sacroiliac joint pain relief formula……literally at your fingertips!

To visit the Exercises For Sacroiliac Joint Pain page (click here) - these "quick fix" techniques for your s i joint pain that may come in handy.

To visit the main Lower Back Pain Relief page (click here)

For another page that may help relieve your sacroiliac joint pain, visit
Best Groin Stretches (click here) - Learn the best groin stretches for you to get real results. Discover the ONE TRICK that will massively improve your adductor stretches!

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