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Tagged: corrective, hip, joint, lowback, si
Have you seen a doctor about your hip joint?
What are you doing to start
Sounds like you have a lot going on.
The spine is the carriage or chasse for the primary engines of the shoulder and hip.
Disorganized at the pelvis hip function is decreased.
Changing the position is the way to improve the function.
Some of the things you are experiencing are downstream issues of the hip.
When you are in a good position your body turns on.
When your body is in a poor position it does not turn on.
This is some of what you are experiencing when things go away and come back.
Standing perfectly and your experience is improved.
You are not holding adjustments because they are not hitting the cause of the problem.
Sounds like you need to re construct your sitting position if this is the trigger.
A good place to start is episode 1.
You have several things going on and going through episode by episode gives you exposure to the videos as they were added and each concept as it was added during the Year of Mobility Project. Piece by piece start chipping away at.
Getting started is key.
I have not seen a doctor about this. I don’t even know what kind of doctor I would need to see, and I don’t have health insurance yet. What I have done to start is see 2 different PT’s as well as have a corrective exercise coach prescribe me a plan to get back to neutral posture. I have just done soo many effing exercises and haven’t had a pain free day since I started. I started with the first video and have done 10 minutes for the past 3 days. Going to keep doing that with others that come up. All this information just piles up so much that I end up doing a million exercises with the hopes of getting out of pain, and end up losing my entire day. I am a slave to all of this stuff. One person says one thing, then another says another. I have been told that I have an anterior pelvic tilt, but also my pelvis is twisted. I think I remember my chiro saying it is more anterior on the right.
How long did you remain consistent with the exercises you were given?
It may take a couple exposures before you start to see improvement because you are unlearning on thing and learning something new. You said you are “really effing tight” and this is another impacting factor.
You may not be pain free, but are you experiencing improvements with your situation?
DO the 10 minute squat on the episodes that it appears through out the project.
Watch 1 episode a day.
It would be very beneficial to attend a Movement & Mobility Seminar when you are able to.
I recommend purchasing the webinars to build a base and foundation with a clearer understanding of focus for each webinar.
Simplify your approach. Each day spend 15 -20 minutes with 3 items max.
I think we’re in the same boat lol – and it’s definitely frustrating! I’m currently dealing with issues in my right leg, feels like the leg is only at 50% power. My problem started with my knee and basically triggered a chain of events.. right hip pain (small tender spot above the glute, feels like a bunch of small different knots when i touch it) right buttocks pain, trouble stretching my hamstrings because it hurts, knee pain and painful heel pain. I feel like i’m having trouble walking straight and now i’ve been getting upper pain in the neck,spine,shoulders region.
This is a problem I had and thanks to KStar and others, have not had any real problems with since. My SI issues started 4+yrs ago and I also saw different professionals with zero results. Eventually with all of KStar’s videos, my PT friends, and my background, I put together a plan that worked for me and have had nearly 0 issues the past 2-3yrs. I will lay it out for you in hopes that it will help.
In May of this year (2013) I asked Kelly at his seminar how often he sees SI problems and he said all the time. He also said it is almost always over extension/tight anterior hip. Every time I have checked anterior hip flexibility in someone with SI pain they are missing most of their ROM. The QL is also a known cause of SI pain due to up slipping the ilium. I would look at these 2 areas as your main cause of trouble, the QL (quadratus lumborum) and anterior hip. So here goes.
1. If the joint is out of place it needs to be put back in place first. You are already doing this with your yoga block and squeezing it between your knees. I know KStar has a video on this but I can’t find it. This video shows the exact same movements that we were shown during his seminar for the reset. If I can’t get it back into place myself I will go to my chiropractor and then attack the tightness when I get home.
2. Attack the anterior hip! I did the couch stretch and banded couch stretch up to 5 times a day, 2 minutes per side until I was finally out of anterior pelvic tilt. If you are getting adjusted by a chiropractor and having it go back out as soon as you sit, it tells me your anterior hip is short.
3. Attack your QL! Again this is the exact same movement we were shown at the seminar. If your QL is too tight it will eventually pull your hip upward (this is an up-slipped ilium). I eventually realized that a spasming QL was the driver of my SI problems almost every time. Throw an extremely tight anterior hip into it and I ended up with an up-slipped ilium with anterior tilt. My up-slip was severe enough that it was super easy to see in the mirror. If you feel out of place but aren’t sure, look up how to palpate the Anterior Superior Iliac Spine and place a dot on each spot. You should be able to see the difference in height from side to side if you are out of place.
To sum it all up: 1. If it’s out of place put it back in place. 2. Tight anterior hip causes SI pain 3. Tight QL drives the up slip. Be diligent with your treatment. The old KStar prescription was 5x/day, 2min/side. Also, look at your sleeping posture. If I sleep on my left side, it cause my right QL to spasm.
I know this is daunting, but there is hope. This was the majority of my lower body mobility and still is. I hope this helps.
I am overwhelmed by the amount of correlative information here. Thank you guys sooooo much! I am going to ATTACK this thing. I’m motivated and have the energy to be diligent with this. I’ll let y’all know how it goes. I am forever grateful!
5x/day, 2min/side is for the anterior hip stretch. Yes, I also stretch the QL when it is flaring up. I essentially do this stretch but instead of using a wall I reach my arm overhead grabbing my power rack. Essentially you want your body to form a bow shape with this one. You can also do the same thing on the floor. Sue Falcone, a great PT and AT, has some great instruction for this, but I cannot find it online. It is part of her Thoracic Spine lecture on Movementlectures.com. What you do is lay on the floor in the same position as the video (the bow position) and block your feet to create as much stretch as you can. Reach as far overhead as you can. This might not make sense in writing, but experiment with it and I think you will find the positions. Here’s the video I am referencing:
Kelly has a stretch like this using a Dynamax med ball that works really well too.
Experiment with it and see what works. Stretching and smashing both sides for the QL may make it worse or feel the same. If so try doing just the affected side and see how that feels. There is a lot of trial and error with this stuff. Good luck.
I’ve noticed that glute stuff comes up quite a bit with this issue. Were you strengthening anything while doing your therapy, or just stretching and smashing?
Also, core strengthening? How important was that?
I’m glad you asked these questions. I forgot to add that I smashed the glutes (everywhere it felt gnarly) and smashed the quads (rollers, barbell, partner) anytime this flairs up and for the most part every time I mobilize the lower body.
So glute stuff. Smash the heck out of them. As for training them, I have tried more direct training (glute bridges, scorpions, etc) but have better results with sumo stance work. Sumo deadlifts and sumo stance 2 kettlebell swings work wonders for my glutes. If you were dominant on one side for a long time there is a good chance the glutes on the opposite side fell behind. I played competitive basketball for close to a decade and was left leg dominant for jumping so the right glute fell behind.
The core will help keep the pelvis stable too. I lean towards Dr.Stuart McGill’s philosophy on low back health/core strength so I focus on plank variations. I also throw in anti-extension movements like the ab wheel, and anti-rotation movements like Gray Cook’s lift and chop. The big one here is to avoid any type of traditional side bend movements. The QL’s primary role is hip hiking and this can cause complications.
If you have any more questions please keep asking. I will check back here every day or too.
Hi guys! I’m brand new to this forum and as I’m reading through thread titles I see this one and can immediately connect with what Dovey 13 is dealing with. If you’ll indulge me,I’d love to share a bit of my humbling experience, as I have been dancing with this littoral “pain in the ass” for 30 yrs. I will endeavor to keep my short story from become long :o).
Great post. I am glad you touched on this. Yup, stress is definitely tied into back pain. I train a woman who owns a large business where the end of every month is a stress nightmare. Sure enough at the end of every month her SI/Low back issues flair up. I will pass on your words and advice for her. Especially the book recommendation.
Welcome aboard Mark!
Wow guys! I haven’t been on here for a bit because I moved to Asheville, North Carolina, but I really love all of this pertinent information. I am going to attack this head on, and not continue to stress about why I hurt. I am sincerely forever grateful for these insights. Thank you
Dovey – sounds like we have very similar situations (symptoms, many years of pain, no success with other practitioners).
I would like Mark to comment a bit more about a successful attack plan including the book he referenced, as well as other things that helped him! More Mark! Please?
Wow Dovey, I’m truly flattered but I wouldn’t presume to know enough about you to recommend any plan or protocol for “attack”. For me, there are more than a few pieces to consider. Reading your posts I can get a slight feel for some but, would still just be guess work on my part. I’m not a fan of guessing when it comes to another person’s health. For instance, what is your body type?, what is your temperament type?, what is your emotional state?, what is your activity level?, what are your diet and sleep habits?, what is your work environment?, what is your relationship status?, what is your financial status?, and the list goes on… These are all important parts to understanding what makes a person tick and assessing probable reasons for why they are struggling with chronic injury(s) of this type. Acute injury is far more easy to deal with from this perspective. There is damaged tissue, treat it to facilitate healing in those tissues and get them on their feet and going again. No big.
I have “seen the light” and come to the understanding that the existentialism parts are just as important as the routine physical maintenance parts. This might of slowed me down physically, but as you said, the journey has lead me to discover that I want to be a healer, and help others. I have never been so academically on top of my game. I devour reading now, and have a thirst for knowledge that is almost insatiable. I am actually using my brain these days instead of damaging it, neglecting it, and under-appreciating it. I have a new found spirituality and confidence in my body and humanity. I would’ve never reached these heights of clarity without my “pain in the ass”. Don’t get me wrong…it still sucks….but I am slowly learning the management of it. My new routines have been trigger point therapy on myself, working my psoas and QL, and not limiting my physical activity. I have been getting back into soccer, and the SIJ was not too happy after the first day! Kind of a 0 to 60 really fast unhappiness. I have enrolled in Paul Chek’s program to become a Holistic Lifestyle Coach, and Corrective Exercise Coach, which is a trusted program that I have faith in. I have become scientifically inclined performing my own experiments on myself involving my diet, movement patterns, and daily routine. I will admit that when I am in the “pain cave” my relationship becomes less important, and I can still be an asshole, but luckily I have an amazing woman that has her own problems, and fully understands when I am in that headspace and does what she can to help me out. It all boils down to a diet that correctly balances and optimizes my hormone function and creates a positive energy level, correcting super whacky muscle imbalances I created from side-dominant sports and lazy posture (I am the son of a chiropractor 😉 )), and negative thoughts putting me in a high-stress lifestyle that I never even realized. I am overwhelmingly grateful for the amount of FREE information I receive from experts/fellow sufferers here, and I want to pay it forward in the future. I am infinitely grateful to you all for taking time out of your days to help a fellow human in need. It keeps my hopes high for the overall goodness that still exists in humanity. The journey continues!
An orthopedist should have a look at you to rule out other conditions. I’m not a physician and cannot diagnose. I am a massage therapist and an advanced myoskeletal therapist in New Hampshire.
I haven’t read the comments. Only the original post. Short on time, here, this morning. Anyway, sounds like you have some pelvic torsion problems going on. The pelvis can articulate in six directions between the innominates and sacrum, and more between innominates and lumbar spine. You also describe soft tissue dysfunction of facilitated and inhibited muscles. Lastly, you describe symptoms of lumbar neuralgia, and there can be many causes of that. If you’re near Bedford, NH, I’d suggest making an appointment with me. If not, I’d suggest seeing an NKT practitioner and/or Myoskeletal Alignment Technique practitioner. We can all assess and treat what we find. Otherwise, find a DO, DC, or MD of orthopedics, and get assessed.
Hi Dovey, hello Guys!
Wow…haven’t been on here is some time. Klaudyna….I sincerely sympathize with you. This had been the focus of my life for almost 14 years. I was an athlete and very active, yet this thorn in my side has kept me from being fully present in almost anything in my entire life.
I wouldn’t say your experience with the spiritual healer is nonsense.
It gave attention to an aspect which needed attention and was impacting other areas within your life.
Different things work for different people to start getting the ship turned around.
This worked for you which is great.
As one aspect starts to resolve other aspects can see improvement as well.
Taking another look and starting to chip away at the situation.
Consistent work is key.
Hey guys and greetings from Finland! New user on the board here, although I have been following Kelly’s work for some years already. Big fan of his and the Mwod team!