Legacy Clinic of Chiropractic

Top Secret Exercise For Back Pain


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Top Secret Exercise For Back Pain

Did you know that most daily activities and sports put a lot of stress on your SI joint? The SI joint is the joint that is made up of the sacrum and ilium. We have one on each side of the spine and they easily move with walking, bending, twisting, and lifting. The joint is the cause of most low back pain and is the insertion point for most of the lumbar muscles. When the joint misaligns, the lumbar muscles will tighten up and cause limitation in twisting, bending, and lifting. Therefore, limiting full motion for golfers and pickle ball players.

Multiple core muscles work together to produce maximum stability in the abdominal and lumbar back region supporting the SI joint. Weak stomach or core muscles can throw off spinal alignment, balance, and place a strain on the back.

Jenny Sweat, our corrective exercise trainer has an awesome exercise to help strengthen the core and stabilize the SI joint. This exercise is called SI Joint Reset. All you need is a broom stick/handle.

Lying on your bed or the floor with a broom stick, put the broom stick under one knee and bring the other leg up ready to push into the stick. Take a deep breath and as you exhale, pull your belly button in towards your spine, press your spine against the floor or bed, and push one leg into the stick while the other leg is pushing down on the stick in the opposite direction. Exhale and hold for 8-10 seconds. This is an isometric contraction so you will not feel or see much movement.

You can then move the stick under the other knee and repeat, pushing the legs in opposing directions. Remember to exhale, draw your belly button in towards your spine and your spine into the floor/bed while you push your legs in opposing directions against the stick for 8-10 seconds.

Strengthen your core and reset your SI joint with this one simple and cool exercise. You can do this exercise daily or several times a week.

Jenny Sweat is a Corrective Trainer at Legacy Clinic. She has over 30 years experience and holds a masters degree in exercise science. Her focus is to provide specific training and exercises to help your body function better. If you are looking for unique and corrective personal training, contact Legacy Clinic and set up an evaluation with Jenny Sweat.

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