Published on October 31, 2024
For over three years, Lauren endured persistent pain above her right sacroiliac (SI) joint, significantly impacting her daily life and fitness routines. This discomfort was particularly noticeable during activities such as squatting, leaving her feeling imbalanced and in pain the following day, despite temporary relief from stretching.
Upon examination, it was discovered that Lauren experienced severe mobility restrictions specifically related to her right hip. While her spine was pain-free in a neutral or flexed position with compression, the pain was instantly triggered when her spine extended, pinpointing the issue to a right hip mobility problem combined with a low back extension intolerance injury.
The focus of Lauren's treatment was twofold: restoring hip mobility and stabilizing her spine. A comprehensive plan was devised to address these areas, utilizing a blend of specialized exercises and careful technique adjustments.
To tackle the hip mobility issue, banded joint mobilization was employed. This involved using a pigeon pose while dropping her pelvis until a glute stretch was felt. This targeted approach significantly improved Lauren’s range of motion and alleviated restrictive stiffness in her right hip.
Stabilizing the spine was another critical component of Lauren's recovery. The McGill Big 3 exercises, which are foundational for spinal health, were introduced. Special focus was given to each exercise to ensure proper engagement of the glute muscles, particularly during the side plank with a deliberate lifting of the hip off the ground.
To further enhance hip mobility and muscle engagement, Lauren integrated slow tempo banded squats into her regimen. These squats were meticulously performed with an emphasis on opening her right hip and engaging the involved muscles effectively. This not only improved her hip flexibility but also contributed to a more symmetrical movement pattern during squats.
After months of dedicated practice, Lauren retested her back squat with a crucial adjustment: the cue to keep her ribs down. This subtle change helped limit spine extension during the exercise, preventing the aggravation of her lower back pain, and marked a significant turning point in her recovery.
The results were remarkable. Lauren could squat without the imbalance and pain she had battled for three years. The symmetry between her hips during the squat felt vastly improved, aligning her with her fitness goals.
Lauren's journey is a testament to the effectiveness of targeted exercises and careful movement analysis. By addressing both hip mobility and spine stabilization, she achieved long-term relief from pain that had once seemed insurmountable, highlighting the importance of personalized rehabilitation in overcoming chronic injuries.
# Joint Pain
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