It is also important to understand the causes, which you can learn about in PART 1 of this series here: kzread.info/dash/bejne/q35mqteehrDWlMo.html

I have 40 years experience in physical therapy and THIS advice is excellent!

I'm a sciatica and a tailbone bruise person. It began years ago, sitting all day 60-70 hours a week. Problem#1: I had a sedentary desk job and with 2 large computer monitors side by side. I would spend time sitting while leaning toward one or the other monitor. With my legs crossed. This was part of my muscle imbalance. Problem#2: I had a minor accident where I landed on my tailbone (butt) on the floor after sliding off from my chair, leading to a longterm muscle spasm around my tailbone. It felt like my legs would give way every time I walked. It took me 2 months to figure out a fix for this booboo. I took a month off from work to rehab. The bridge with the squeezing of the glutes with a braced core and back gave relief and strengthened my weak muscles. I'd hold 10 reps each 60 seconds 3 times a day. Kneeling on the floor and squeezing the knees (and glutes) together as tight as possible for 60 seconds gave a similar but different fix but it was done from a totally upright position head to knees. Then, hinging forward from the hip bones at 10 degree or so increments, repeated the squeeze and hold. It helped stabilize my SI joint. Each angle change challenged a different area of the glutes. At work when I'd get up to go the restroom, I'd find good straight posture from head to toe with core and glutes braced before taking a single step. Then with my core and glutes and back muscles completely engaged, I walked. It was a challenge to do this while keeping good posture, but it healed me. Finally I was able to walk a half mile at the park after 5 months on a dirt trail wearing highly cushioned running shoes. But after walking, my lower body was sore and my right SI joint was very sore and inflamed. It required me to ice it and rest a day or two each time. I'd even shortened my stride to try to help, but it didn't really help. Finally... I realized my right hip bone was slightly forward of my left one when I walked. I think this was from Problem#1. I corrected this form while walking. I also practiced hanging from a bar to lengthen my spine a few times a week while engaging my core and lower back. It fixed the SI joint soreness and I was able to extend my stride length without any soreness and could walk 3 miles. It was hot and humid so I cut back to 2 miles walking with good form 5 days a week. At that point I just had to wait till cooler weather to improve my VO2max then increased my distance to 3 miles 5 days a week. Now just normal muscle soreness , no alignment errors or tweaks. Now I can build strength with resistance without tweaking anything. But that's only because I strengthened the weakest areas first luckily. It was so slow, painful and depressing to work through complexity of my injuries, but it did get better every day.

Das beste Video in diesem Zusammenhang, was ich dazu bis dato angeschaut habe. Und ich habe schon sehr viele gesehen. Many thanks for these good tips and for the explanations

I have been dealing with back pain for a long time and you have helped me more than anyone!!! Thank you so much

@CoreBalance

6 ай бұрын

Hi Jackie, thank you so much for sharing! We're genuinely touched to hear that we've been able to help you with your back pain. Thank you for your kind words and support. Wishing you ongoing relief! 💙

Thank you! This video should be what everyone watches! It is so complex. I’m a contortionist and ballet dancer and have struggled with SI joint /piraformis syndrome and have friends with Sciatica from various causes and it’s really a long learning process to manage it.

You are a honest person.

Thx for your real Wise and care-taker mindset

Awesome Part 2 video! Extremely valuable tips here 📖✍️

@CoreBalance

Жыл бұрын

Glad it was helpful!

Excellent advice

Thanks for sharing this information,my experience is same like yours.My problem starts 5 years ago and my path with the mackenze exercise is the same ,before I learned about my anterior pelvis tilt,no i work harder for my abs and glutes and have some reliever from pain,thanks again!

I've had many hours of education built into my treatment using feldenkrais as a modality. This approach is similar. It's a lifetime of habituation that can not be changed by quick fix. Body awareness and rehabituating.

Thank you

Thanks a lot

Great Video and Information, I needed to hear this

@CoreBalance

Жыл бұрын

Hi there, I am glad you enjoyed the video. Thank you for watching!

Thank you so much. Your advice to avoid asymmetrical exercises is helping my SI joint pain already.

@CoreBalance

7 ай бұрын

Hi Joann, thank you so much for sharing! I'm so glad to hear that the advice is making a positive difference for your SI joint pain. Wishing you continued relief! 💙

The 6 therapists i ve seen throughout the year, haven't even brought the problem i might have up. What a disappointment 😔. Only by researching i managed to get some relief and hope.

@CoreBalance

Жыл бұрын

Good on you for taking it into your own hands 🙌

Agreed with you.

Gold!

How do you know what type of conditions you have? SI joint, disk degeneration etc My SI joint hurts alot. But doctor dont find any thing I joined you 7 day free trial. I am on day 2 and did back Anchor awareness. I was so sore afterwards. When i bring the ribcage down. I dont know if i am doing it right. My lower back and neck is hurting alot afterthat

@CoreBalance

5 ай бұрын

Hi Farah, thank you so much for your comment! It may not be necessary to determine which type of conditions you have to make progress with the program, but the best way to make this determination would be to pay close attention to where the pain is located and what type of activities seem to exacerbate the pain. This information can help you determine where the majority of your pain is felt. It's important to listen to your body and adjust the amplitude of your movement as you begin working on the Back Anchor Awareness. If you experienced an increase in pain in your lower back and neck after the Back Anchor Awareness movement, that would be an indication that you may be performing this movement with too much intensity. Too much intensity is the most common reason for pain. Not only that, it bypasses the deep stability muscles (that we're trying to target) and engages the superficial power muscles (counterproductive to our goal) - reinforcing the root cause of the problem. You will get the MOST benefits at a low intensity in Modules 1 and 2. I know you're excited to feel benefits, and high-intensity effort is a reflection of that, but this program is a long-term strategy to back pain. So, dial down the intensity and focus on developing awareness of the targeted muscles before building their strength. Trust in this process, and you'll have a lifetime to experience the benefits. Hope this helps!

I walk for 5 mins and it flares up really bad should I keep walking and ignore it and take the pain?

I am currently doing decompression therapy for my sciatica in my right leg - I have two bulging discs - L5 and S1... works sometimes... hoping it helps. I do some core strengthening exercises they've given to me. I recently started having a burning feeling on the top of my left foot with some tightness in my heel and sometimes weird pain in my two outer toes. Is this also from sciatica? And why would it start AFTER I started decompression? Can you help?

Of course cobra pose was the first thing the PT had me do for my DDD. 🤦🏽‍♀️

How long did it take you to get the nerve signaling and feeling back in your leg, calf, foot from the sciatic being pinched? I have numbness and weakness from the pinching. Just wondering how long it might take for the feeling and muscle control to return if i can get the pinching problem managed. Thank you for your work. I have so many similar isses as the ones you mentioned you have.....

Afaik an important use of nerve flossing is post surgery as it is supposed to keep the nerve moving while the tissues heal and avoid the nerve getting stuck in stiff scar tissue. I don't know if this is a scientifically proven thing though. I do have my S1 trapped in scar tissue but it is only a problem when my back is weak. When it was strong from physio I hardly notice at all.

@CoreBalance

4 ай бұрын

Thank you so much for sharing, Michael!

Been dealing with chronic low back pain / SI joint pain as well as sciatica and leg pain. I’ve been seeing a chiropractor regularly and am trying PT for a second time, but haven’t had much relief. I just started your core balance program. Can this program also help when there’s an issue of uneven hips and functional leg length discrepancy?

@CoreBalance

7 ай бұрын

Hi Britt, a warm welcome to the program! I do believe you're in the right place. Our program is designed to address the root causes of Si joint pain and sciatica, as well as muscle imbalances. We have had students in the past who have had varying leg length discrepancies and uneven hips, and they have reported that correcting the muscular imbalance in the body has been helpful in addressing the underlying cause of some discrepancies. Left-right imbalances can lead to one side of the pelvis sitting higher than the other which can affect leg length and uneven hips. Left-to-right (frontal plane) muscle imbalances can be corrected and we cover that in the latter portion of the program. 😊

I have lumbar stenosis. May i know what is the best exercise for me?🙏

@CoreBalance

5 ай бұрын

Hi Tara, thank you for your comment! The gentle exercises and movements taught in the Core Balance Training program are designed to address the root causes of stenosis, and help prevent further issues from occurring. Have you given our free 7-day trial a shot? We'd love to help!

I have front thigh and groin pain. Is this another nerve issue from another source ? I have no clue where to start with figuring out how to fix it… master the perfect bridge? Ps love you Core balancing program.

@CoreBalance

9 ай бұрын

Hi Katie, thank you for sharing, and I'm thrilled to hear you're enjoying the program! This appears to be more related to SI joint pain, as it can occasionally lead to referred pain in the crease of the thigh and the groin area. It could involve muscle tightness and soreness contributing to the discomfort, which is often part of a predictable pattern of muscle imbalance. Since you're a member of the program, you're in the right place! The program is specifically designed to target the SI joint, helping to strengthen and stabilize it through the movements included in the program. Keep at it, and there's no doubt you'll experience the benefits! 😊

Walking triggers excruciating pain deep inside my right hip. I have nerve pain all down my right leg and especially in the lower, front, outside leg. I've taken PT, chiropractic therapy, epidurals, gabapentin, pregabalin, tens electrodes, and dry needling. Nothing phases the pain, and it seems to be getting worse every day. I've been diagnosed with spondylolisthesis, mild scoliosis, and spinal stenosis. I feel as though none of my health care professionals understand how much pain I'm in, and they make no effort to try to help me. I am the one to search for things, like epidurals, on the internet, and then I suggest possible treatments to them. Why aren't they trying to help me? Why don't any of the wealthy medical professionals make any effort to help me with the next steps or suggest places I might go for further treatment?

@CoreBalance

Жыл бұрын

This is a very common situation, and I completely understand your questions as I was once in the very same shoes - with stenosis, spondylolisthesis and DDD, searching the medical system for solutions for 10 years. I believe that: 1) One of the biggest problems is our system focused treatment on the pain, which is not the cause of the problem. 2) Many health care providers don't actually understand the root cause of the problem (they do care, but don't know what to do besides PT, pills, injections, surgery). 3) The only TRUE solution is educating and empowering yourself to take responsibility and make changes in your life. Specifically, improving your relationship with your body, core connection and posture. I teach this process in the Core Balance Training program which was designed for people with your conditions.

@sanjanidzovic991

Жыл бұрын

This video helped me a lot,thank you very much! I have had spondylolistesis ,grade II for years but I did not know untill the last year. I am also a fitness instructor and my favourite exercise was cobra ,I made also squats with heavy weights ,deadlifts and other things which were bad for me.. But I did not know for spondy in my body.I 've had chronical pain and sciatica now and I as you said I'am trying to help myself mostly by my own.

Urgent advise for my issue 1. Tiny osteophytes in L4 and L5 2. IV disc space reduced between L5-S1 3. Sclerotic changes in both SI joints but pain in my left side 4. Lumbor lordosis is normal 5. No spondylitis is seen

@CoreBalance

5 ай бұрын

Hi Eshaan, thank you for sharing your situation with us; that is very helpful! I do believe that the Core Balance Training program would be beneficial for your situation. The program is designed to address the root causes of many of the conditions you're dealing with. Weakness or dysfunction in the core and spinal stabilizing muscles can result in spinal instability, which may contribute to abnormal movement patterns and increased wear and tear on the spinal structures, including the development of osteophytes. Addressing muscle imbalances through targeted exercises can improve spinal stability, reducing excessive motion at the L4-L5 level and alleviating the strain on the vertebral joints. Muscle imbalances can lead to compensatory movement patterns, where certain muscles overwork to compensate for weaknesses or dysfunctions in others. These compensatory movements can create abnormal stresses on specific spinal segments, potentially exacerbating degenerative changes and osteophyte formation. By correcting muscle imbalances and restoring proper movement patterns, the risk of abnormal stress and subsequent osteophyte development may be reduced. Muscle imbalances can contribute to poor posture and abnormal spinal alignment, which may increase stress on the intervertebral discs. Strengthening and balancing the muscles surrounding the spine, including the core, back, and hip muscles, can help restore optimal spinal alignment and distribute forces more evenly across the discs, potentially reducing further compression at the L5-S1 level. Weakness or dysfunction in the core and spinal stabilizing muscles can lead to spinal instability, which may exacerbate disc degeneration and contribute to disc space reduction. Addressing muscle imbalances can improve spinal stability, reducing excessive motion and shear forces on the intervertebral discs at the L5-S1 level. If you're interested, we offer a free 7-day trial covering the first week of the course, where many of our students report feeling significant relief. Please let us know, and we'll be happy to assist. 😊