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-   -   What causes SI pain for you? (http://forum.videofitness.com/showthread.php?t=223907)

Diana3271 08-20-18 12:12 PM

What causes SI pain for you?
 
I am having SI pain again. It seems like every time I go back to my heavier (not heavy by most people's standards) weights and do my KCM's workouts I end up with SI pain. It could just be a coincidence. I remember someone mentioning dead lifts. I'm not sure if that's a problem or not.

Please share what causes your SI to flare and cause you pain. TIA

yogapam 08-20-18 12:43 PM

Hi Diana, sorry you are in pain! I’ve had SI issues over the years & it is painful! I stay away from Kelly’s workouts because they tend to irritate my low back in general. One move that irritates my SI is wood choppers. I will do them, but make the movement small & use a light weight. Actually any twisting move with weights can set my SI off. I stick to low weight/high rep as along with a fussy SI, I have cranky knees & arthritis in my thumbs & wrists. Heavy weights, long planks, & push ups don’t leave me feeling good.

Diana3271 08-20-18 01:15 PM

Thank you for your reply. Hmm, so I guess the two standing ab workouts on Friday from JS was what sent me over the edge. The SI was already painful but everything was hurting on Sat. when I got up.

sbh 08-20-18 03:12 PM

Quote:

Originally Posted by yogapam (Post 2786398)
Hi Diana, sorry you are in pain! I’ve had SI issues over the years & it is painful! I stay away from Kelly’s workouts because they tend to irritate my low back in general. One move that irritates my SI is wood choppers. I will do them, but make the movement small & use a light weight. Actually any twisting move with weights can set my SI off. I stick to low weight/high rep as along with a fussy SI, I have cranky knees & arthritis in my thumbs & wrists. Heavy weights, long planks, & push ups don’t leave me feeling good.

I had this same experience with KCM. Love her as an instructor, but those twisting moves just aggravated my nerve pain. Had to quit doing her workouts entirely. I have the same issue with Jessica Smith's strength workouts too.

Floren 08-20-18 04:03 PM

I used to have this same problem with SI and twisting moves. What really helped (me) was strengthening my core, especially lower abs. I try to remember to brace my core before twisting, each time (but this only worked once I strengthened my core).

Keeping the psoas nice and stretched really made a big difference too. I have to stretch that every day. I also do a little extra warming up of the lower back area before I do any twisty moves.

Hope you find relief. You probably already know about Barbara Benaugh's Yoga for Stress Relief DVD, the SI routine. It really is like magic.

yogapam 08-20-18 05:35 PM

Quote:

Originally Posted by Floren (Post 2786426)
I used to have this same problem with SI and twisting moves. What really helped (me) was strengthening my core, especially lower abs. I try to remember to brace my core before twisting, each time (but this only worked once I strengthened my core).

Keeping the psoas nice and stretched really made a big difference too. I have to stretch that every day. I also do a little extra warming up of the lower back area before I do any twisty moves.

Hope you find relief. You probably already know about Barbara Benaugh's Yoga for Stress Relief DVD, the SI routine. It really is like magic.

Yes strengthening my core & regular stretching help, I have done & continue to do both. My SIs are better, but still sensitive, had a bad bout a few months ago. So I am aware of the modifications I need to make with twisty workouts, particularly when they involve hand weights.

Diana3271 08-20-18 08:33 PM

Quote:

Originally Posted by Floren (Post 2786426)

Hope you find relief. You probably already know about Barbara Benaugh's Yoga for Stress Relief DVD, the SI routine. It really is like magic.

Yes! I have that one and I took it back out last week.

Diana3271 08-20-18 08:34 PM

Thank you very much for your replies. They have been very helpful.

Jennifer R 08-21-18 12:27 AM

I never did KCM workouts, but for me what kicked off sciatica and piriformis syndrome was regular FIRM tall box work with 15 lb dbs (30 lb total) Now I NEVER do that, and don't have the sciatica or piriformis symptoms either.

I found a nifty little routine that is magic for me, from the book "3 minutes to back pain relief" or something like that. Every day, in this order, for at least 30 seconds each:

Child's pose with arms extended in front of your head
Cobra, concentrating on NOT clenching glutes
Cat/cow, alternating EXHALE when contracting, INHALE when extending
Malasana (deep squat, doesn't matter what your foot position is, can elevate heels if needed)
Upavistha konasana (wide-legged pose, can bend forward or side to side, whatever feels best)
Baddha konasana (cobbler's pose) with spine straight or bent forward, whatever feels best.

Not in the prescribed routine but I usually do 30 seconds at least of downward dog after this because it feels good.

It sounds so simple but really made a difference for me. Haven't been to the chiropractor in years!

MsThistlebottom 08-21-18 06:23 AM

Jennifer, is it this book?

I’ve been dealing with piriformis syndrome for several years now. Oddly enough, when I was doing heavy weights with a trainer (three years ago), never had any problems. Nowadays, everything seems to cause a flare-up, especially twisting movements and Leslie walks. I get instant relief from the lower extremities segment from James Knight’s Gentle Yoga through Somatic Exploration (his first one—it’s a DVD-R), but would really like to work on prevention.

ETA: Diana, Annette Fletcher's Perfect in 10 Stretch is a lifesaver as well. Hope you feel better soon!


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