Overcoming SI Joint Dysfunction: A Client’s Journey to Pain-Free Movement

One of my clients came to me with persistent lower back pain, particularly during daily activities rather than exercise. After a thorough assessment, we discovered that his SI (sacroiliac) joint was jammed, leading to movement imbalances and discomfort.

Initial Assessment

During our body assessment, we observed several key issues:

Lunges and step-ups revealed hip imbalance, with one hip dropping lower than the other.
Limited hip mobility, particularly in the left hip.
Tight left hip flexor, restricting movement and contributing to discomfort.

Tailored Training Approach

1. Targeted Stretching & Modifications

While we focused on stretching the tight left hip flexor, we did not eliminate key exercises like lunges and step-ups. Instead, we:

Modified lunges to shallow lunges to avoid compensations.
Performed step-ups on a lower elevation to maintain proper movement mechanics.

2. Half-Kneeling Movements

We incorporated half-kneeling exercises, keeping the left leg in a trailing position. This helped to:

Activate the left glute, inhibiting the overactive hip flexor.
Improve hip stability and reinforce correct movement patterns.

3. Core Engagement & Pelvic Positioning

Teaching proper pelvic alignment was crucial. We gradually introduced upper-to-lower body movement sequences to enhance core activation and stability.

4. Glute Activation Exercises

To further inhibit overactive hip flexors, we prioritized glute-strengthening movements such as:

Single-leg bridges
Hip thrusts
Chest press in bridge position

Results After Six Months

After six months of consistent training, my client experienced remarkable progress:

Improved hip mobility, with greater range of motion in the left hip flexor.
Significantly reduced lower back pain, improving daily comfort.
Better overall posture, contributing to enhanced movement efficiency.

Conclusion

This journey demonstrates the power of individualized training and targeted movement correction. By focusing on hip mobility, core engagement, and glute activation, we successfully addressed his SI joint dysfunction and restored pain-free movement. If you’re dealing with similar issues, a structured and balanced approach can make a world of difference.