2 Examples of Compensation Creating SIJ Dysfunction & Low Back Pain

This is a quick video showing two classic examples of extension related back pain creating immense pressure into the Sacroiliac Joint also known as SIJ.
Make sure you read the full article about SIJ dysfunction in the link below that explains how to assess and correct this problem.
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/402-exercise-strategies-to-correct-sacroiliac-joint-lower-back-pain
Two exercises that are often very difficult for people with extension related back pain are over head press and a barbell squat. In both cases the spine needs to be in extension and there is a significant load overhead that has potential to "crush" the lumbar spine and eventually place extreme pressure into the SIJ. Learning what is causing this is the key to finding the solution and this video I explain what I am looking for when the body attempts to compensate with excessive thoracic extension as opposed to positioning the pelvis in neutral.

If you currently suffer with back pain I do suggest getting a copy of our back pain secrets online program by visiting the website here.
https://shop.noregretspt.com.au/au/Back-Pain-Secrets-Rehab-_-Injury-Prevention-Exercises/p/58894

Many people fail to recognize how important the anterior pelvic tilt is to the health of the lumbar spine and the discs but also for generating strength of the glutes. Weakness with the gluteus maximus muscle forces additional compression into the SIJ and sets off a chain reaction of compensatory movements as seen in this video.
Great articles to read about this are below
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/339-understanding-anterior-pelvic-tilt-and-its-importance-to-hip-function
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/140-how-to-strengthen-your-glutes

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/304-how-constantly-gripping-your-glutes-and-abs-ruins-your-stability

The excessive thoracic extension seen here also leads to scapula dysfunction like winging that inevitably leads to chronic neck and shoulder pain.
You can read more about thoracic function and the winged scapula in the links below
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/280-why-lack-of-thoracic-mobility-is-the-hidden-cause-of-chronic-pain
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/272-top-5-shoulder-stability-exercises

The deadlift is a great exercise for someone to learn how to strengthen the glutes into a bending action without overly contracting them. However it can also contribute to making it worse if you are not aware of the technique or overdo the glutes role. Once you have started making progress with the deadlift it is time to progress to the single leg stance and integrate with the upper body. Remember the SIJ’s purpose is to transfer the weight of the upper body to the lower limbs so in order to finish the job we must use exercises where this role is performed.
The single leg stance will activate the glutes much more effectively than the bilateral stance of the deadlift. We needed to use the Romanian deadlift earlier to educate how to move the hips into extension without compromising stability of the lumbar spine, but to take the glutes to the next level we must use a single leg stance.

Again you will find a stack of great information about this below
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/276-best-exercises-to-use-for-improving-hip-pelvic-stability
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/274-how-to-use-the-single-leg-squat-to-pinpoint-weaknesses
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/246-stability-training-what-is-it-really-why-is-it-so-important

Other great articles about back pain are shown below
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/222-bulging-disc-exercises-effective-long-term-treatment-strategies
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/275-bulging-disc-treatment-it-all-starts-with-how-you-move
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/328-try-these-deadlift-variations-to-find-what-works-best-for-you

Видео 2 Examples of Compensation Creating SIJ Dysfunction & Low Back Pain канала Noregretspt