This is quite a lengthy video and I do apologize for that as there was so much content to try and get through in one video. Make sure you read the detailed article about this exact topic in the link below as it will provide videos of the corrective exercises I refer to in this video but do not show if you currently have back pain make sure you grab a copy of our Back Pain Secrets online program of the lower back pain cases I see are what we classify as “flexion related” that usually end up as bulging discs or sciatica type injuries. The lesser known and not as common lower back injuries are the “extension related” cases and this is where we come across the sacroiliac joint (SIJ) problems. What we must understand is that the exercises that may work perfectly with the bulging disc injury may make things worse for the person with SIJ problems.
The SIJ’s main responsibility is to transfer the weight of the upper body to the lower limbs. The joint as a result is very strong, so it can effectively support the entire weight of the upper body. We all have two sacroiliac joints, one on the left and one on the right, that often match each other. The stability is maintained mainly through a combination of bone structure and very strong intrinsic and extrinsic ligaments.
Like many other people I tend to think of the SIJ as a “shock absorber” as it helps to cushion the stress placed upon the lumbar spine and the discs.
With most cases of back pain I often suggest walking as a great way to alleviate some of the pain and a great way to reset the core. And in most instances this is a great form of movement for a person with back pain, except for the person with SIJ pain. Walking and even standing can be very painful and elevate their symptoms!
Why?
This has a lot to do with the GLUTEUS MAXIMUS and the POSTERIOR SLING.
Read these articles to see more about a person has developed significant weakness within the gluteus maximus and the posterior sling they will be unable to generate the necessary hip extension needed to complete the gait cycle. To compensate for this, the body uses a reverse method of hip extension by using the lower back muscles (erector spinae) to extend the hip instead of the glutes.
To assist in this process the body will also increase activity in the contralateral latissimus dorsi and the hamstrings to assist with stabilisation of the leg during the single leg stance of walking. All of these compensations lead to more force being applied to the lumbar spine as it is compressed into extension. Over time this excessive force leads to the SIJ being crushed with high loads and eventual pain.
The forces on the SIJ is even greater during certain movements as the hip and pelvis are subjected to greater load to provide movement.
Most of the isolated glute exercises used to strengthen these muscles target hip extension and hip abduction. What most people fail to understand is that there are actually three parts to the glutes that are used simultaneously in a movement like walking and running. To effectively strengthen the glutes you must use exercises that performs these three key functions in order to restore optimal movement. The exercise needs to stabilize the hip, act as a hip rotator, and lock the head of the femur into the socket, creating a very tight and stable hip joint during gait. This prevents the ball and socket joint from rattling around during walking and running.
The strength is of no importance to the body if it does not relate to a movement pattern.
The best exercises to use are single leg exercises and deadlifts but you must learn how to stabilize the lumbar spine during ALL MOVEMENT.
Great articles on this are this person must be careful of BUTT GRIPPING which you can read about
Recommended Reading >> bit.ly/32kRpzw
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