Back Hurt? Call Shotgun!

Sacroiliac joint pain anatomy

You can shotgun a beer, a ball or the front seat. But did you know you can shotgun your way out of back pain?

When you have lower back pain, it’s often coming from your SI joint - the sacroiliac joint - where your spine meets your pelvis.

Three Easy Steps

The next time you have a lower back flare up try these:

1. Single Leg Hip Bridges

Lay flat on your back with your knees bent 90 degrees.  Bring one hip up 90 degrees and place your hands over each other against the knee. Hip bridge up and press the knee into the hands and the hands into the knee as hard as you can for a 5 count. Repeat on other side.

2. Thigh Adduction

You can use a  yoga block or any household item. Squeeze your knees against the block as hard as you can for a 5 second count. You can also use your fists for this if you don’t have an object.

3. Thigh Abduction

This essentially means pulling the thighs apart. Have a partner grab your knees together while you push the knees away. You can also give yourself manual resistance with your hands on the outside of your knees. Hold for 5 seconds!

Why Does It Work?

Pushing and pulling the hips in opposing directions on both sides frees up the musculature that could be causing your pain.

If you're in pain and you have to try this out, let us know how it goes!

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