{"id":5904,"date":"2023-03-21T14:45:32","date_gmt":"2023-03-21T13:45:32","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=5904"},"modified":"2023-03-31T17:43:25","modified_gmt":"2023-03-31T15:43:25","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/sacroiliac-joint-pain\/exercises\/","title":{"rendered":"Sacroiliac Joint Pain Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_292416233\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-333199996\">\n\n\t<div id=\"col-935284007\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_804449995\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/03\/exercises-for-si-joint-pain-header-image-20032023-liebscherbracht.jpg.jpg\" class=\"attachment-large size-large\" alt=\"Closeup of a woman&#039;s back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/03\/exercises-for-si-joint-pain-header-image-20032023-liebscherbracht.jpg.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/03\/exercises-for-si-joint-pain-header-image-20032023-liebscherbracht.jpg-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/03\/exercises-for-si-joint-pain-header-image-20032023-liebscherbracht.jpg-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/03\/exercises-for-si-joint-pain-header-image-20032023-liebscherbracht.jpg-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_804449995 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-935284007 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-213221784\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">Sacroiliac Joint Pain<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">Exercises for SI joint pain<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-988580257\">\n\n\t<div id=\"col-1007250\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Pelvis & Buttocks<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1007250 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1549447341\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">Midi Massage Ball, Chair<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1549447341 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1393442142\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1393442142 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-213221784 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_292416233 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_292416233 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_292416233 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-1145359275\">\n\n\t<div id=\"col-1867819762\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-628416590\">\n\n\t<div id=\"col-363637739\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-250430800\">\n\n\n\t<div id=\"col-645170977\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-147468306\">\n\n\n\t<div id=\"col-140350495\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1476740447\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1476740447 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-140350495 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1555325128\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_493855510\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_493855510 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1555325128 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-250430800 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-724696274\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1744703764\">\n\n\n\t<div id=\"col-1288739874\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:#839082;\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-681393491\" class=\"text\">\n\t\t\n\n<h3 class=\"uppercase\"><span style=\"font-size: 135%;\" data-text-color=\"white\">download your Free pdf Guide<\/span><\/h3>\n\t\t\n<style>\n#text-681393491 {\n  color: rgb(255,255,255);\n}\n#text-681393491 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_743166089\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png\" class=\"attachment-large size-large\" alt=\"The Liebscher &amp; Bracht Back Pain Guide\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_743166089 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-2847988580\" class=\"text\">\n\t\t\n\n<p>Get more easy-to-follow exercises for back pain that you can do from the comfort of your home.<\/p>\n\t\t\n<style>\n#text-2847988580 {\n  color: rgb(255,255,255);\n}\n#text-2847988580 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<a href=\"#download\" class=\"button primary is-larger\"  style=\"border-radius:99px;\">\n\t\t<span>download now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\"><span style=\"font-size: 115%;\">Discover the best exercises to treat your pain - for free!<\/span><br \/><\/span><\/strong><\/p>\n<p>Join over <strong>2.5 million<\/strong> people worldwide who are already using our unique therapeutic techniques.<strong> Download our FREE PDF guide<\/strong> with 6 <strong>simple exercises<\/strong> for back pain and see the results for yourself!<\/p>\n<p><strong>Start your pain-free life now. <\/strong><\/p>\n<p><div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-back-pain' id='hsForm_ece89108-dc33-4e87-b0a7-0d5563065004' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='ece89108-dc33-4e87-b0a7-0d5563065004'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='back-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1288739874 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1634374721\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/sacroiliac-joint-pain\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fsacroiliac-joint-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2020%2F11%2Fsi-joint-pain-1.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fsacroiliac-joint-pain%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fsacroiliac-joint-pain%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1634374721 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-789272454\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Lower Back Ache? Try These Exercises for SI Joint Pain<\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve got lower back pain, your back hurts when you stand up after sitting, or you feel pain radiating down your legs, the discomfort may be coming from your sacroiliac joint. According to a recent study, the sacroiliac joint is one of the most common sources of chronic back pain<\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup><\/span><\/i><i><span style=\"font-weight: 400;\">; <\/span><\/i><span style=\"font-weight: 400;\">it&#8217;s also one of the most frequently overlooked causes. <\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-2\">2)<\/a><\/sup>\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">This 8-minute exercise routine targets the tight, stiff muscles and fascia surrounding the sacroiliac joint. Regularly practising our routine can help relieve tension and stiffness and alleviate SI joint pain. All you need for our exercises is a chair and our Midi Massage Ball. If you don&#8217;t have our Midi Massage Ball, use a tennis ball. <\/span><a href=\"#video\"><b>Jump to our routine <\/b><\/a><span style=\"font-weight: 400;\">to start relieving your discomfort, or keep reading to learn more about the sacroiliac joint and SI joint pain.<\/span><\/p>\n<h3>Your Sacroiliac Joints: Where They Are & What They Do<\/h3>\n<p><span style=\"font-weight: 400;\">Below your lumbar spine (lower spine) and above your coccyx (tailbone)\u00a0<\/span><span style=\"font-weight: 400;\">is a triangular-shaped bone called the sacrum. Along the right and left sides of the sacrum, running about halfway down, are the sacroiliac joints. The sacroiliac joint attaches the sacrum to the ilium, the biggest and topmost bone in the hip. The sacroiliac joint is the largest synovial joint in our body. <\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-3\">3)<\/a><\/sup>\u00a0<\/span><\/i><span style=\"font-weight: 400;\">Synovial joints are covered by a cartilage layer and kept lubricated by a slippery liquid called synovial fluid. Synovial joints facilitate movement, but the sacroiliac joint only allows for some motion. The joint is stabilized by muscles and ligaments.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The SI joints transfer weight between the spine and lower body, absorb the shock of physical movement and provide stability. Thanks to our SI joints, we can keep our backs straight when we walk and run.<\/span><\/p>\n<h3>Sacroiliac Joint Pain Symptoms<\/h3>\n<p><span style=\"font-weight: 400;\">Sacroiliac joint pain is difficult to diagnose. The symptoms of SI joint pain are similar to those of other conditions. The most common symptom is pain in the lower back. Additional symptoms are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain in the buttocks, groin, thighs, or legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sharp pain that starts in the hips or pelvis and travels to the lower back or down the thigh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The feeling that your legs are going to buckle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The pain may feel sharp or tingly, or you might experience a feeling of numbness or weakness. The discomfort can occur in one or both of your SI joints. <\/span><\/p>\n<p data-pm-slice=\"1 3 &#091;&#093;\">The following can aggravate SI joint pain:<\/p>\n<ul>\n<li>\n<p>Standing or sitting for long periods<\/p>\n<\/li>\n<li>\n<p>Standing up after sitting<\/p>\n<\/li>\n<li>\n<p>Running<\/p>\n<\/li>\n<li>\n<p>Stair climbing.<\/p>\n<\/li>\n<\/ul>\n<h3>Causes<\/h3>\n<p><span style=\"font-weight: 400;\">Your sacroiliac joint hurts because it&#8217;s inflamed. This is known as si joint dysfunction or sacroiliitis. The inflammation may be the result of:<\/span><\/p>\n<p><b>An injury<\/b><span style=\"font-weight: 400;\">. Injuries that may cause SI joint inflammation are falls, automobile accidents, and sports injuries. Sacroiliitis is common among runners.\u00a0<\/span><\/p>\n<p><b>Arthritis. <\/b><span style=\"font-weight: 400;\">Common forms of arthritis that occur in the SI joint are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><b>Osteoarthritis. <\/b><span style=\"font-weight: 400;\">OA occurs when the layer of cartilage covering the joint wears down and the bones rub together. OA is part of the ageing process.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gout. <\/b>Gout is brought on by high levels of uric acid in the blood. The condition most frequently manifests in the big toe but can affect any joint.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ankylosing spondylitis. <\/b><span style=\"font-weight: 400;\">Also called axial spondyloarthritis, AS inflames the spines&#8217; joints and ligaments. In severe cases, the vertebrae fuse.<\/span><\/li>\n<\/ul>\n<p><b>Pregnancy. <\/b><span style=\"font-weight: 400;\">The weight gain, the physical trauma of giving birth, and the hormonal changes that take place in the body during pregnancy can put you at risk of SI joint pain. <\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-4\">4)<\/a><\/sup><\/span><\/i><\/p>\n<p><b>Leg length discrepancy. <\/b><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-5\">5)<\/a><\/sup>\u00a0<\/span><\/i><span style=\"font-weight: 400;\">LLD is a condition where one of your legs is visibly shorter than the other. Most of us have a slight difference in the length of our legs. However, if the difference in length is more than 2 cm, it can affect how you walk, which may lead to SI joint pain.<\/span><\/p>\n<p><b>Scoliosis. <\/b><span style=\"font-weight: 400;\">Scoliosis causes the spine to curve sideways.<\/span><\/p>\n<p><b>Back surgery. <\/b><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-6\">6)<\/a><\/sup><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes, what causes sacroiliac joint pain isn&#8217;t clear.<\/span><\/p>\n<div class=\"row\"  id=\"row-258272483\">\n\n\t<div id=\"col-1712575324\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1070211173\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=bild&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-foam-roller-set-&#038;itm_content=compendium-sacroiliac-joint-pain-exercises&#038;itm_term=introduction\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/02\/foam-roller-set-shop-02022023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Liebscher &amp; Bracht&#039;s Foam Roller Set\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/02\/foam-roller-set-shop-02022023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/02\/foam-roller-set-shop-02022023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/02\/foam-roller-set-shop-02022023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/02\/foam-roller-set-shop-02022023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1070211173 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1882583980\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Get Your Midi Massage Ball<\/h3>\n<p>Visit our online shop to get your Midi Massage Ball. While you&#8217;re there, take a look around. We&#8217;ve got lots of pain-relieving tools and products waiting to be added to your cart.<\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=button&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-foam-roller-set-&#038;itm_content=compendium-sacroiliac-joint-pain-exercises&#038;itm_term=introduction\/\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the shop.<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t<div id=\"gap-257677141\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-257677141 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-194510191\">\n\n\t<div id=\"col-1569535425\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3><a id=\"video\"><\/a>SI JOINT PAIN RELIEF EXERCISES<\/h3>\n<p><span style=\"font-weight: 400;\">To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to perform our massage and stretches at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not massage or stretch to the point that your breaths become short and shallow or you find that you\u2019re holding your breath or clenching your teeth.<\/span><\/p>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/8nyYE5RBabo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-537005118\">\n\n\t<div id=\"col-273181648\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-482675351\">\n\n\t<div id=\"col-127215356\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_1574819990\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"958\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI_joint_pain_fascial_roll_massage.jpg\" class=\"attachment-large size-large\" alt=\"A woman is massaging her right buttock while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI_joint_pain_fascial_roll_massage.jpg 958w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI_joint_pain_fascial_roll_massage-300x251.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI_joint_pain_fascial_roll_massage-768x641.jpg 768w\" sizes=\"(max-width: 958px) 100vw, 958px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1574819990 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-121642780\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Exercise 1: SI Joint Foam Roll Massage<\/h3>\n<p><i><span style=\"font-weight: 400;\">You&#8217;ll need the Midi Massage Ball for this exercise.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs straight in front of you. Straighten your arms and place your hands on the floor behind you for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right leg so your foot is flat on the floor, and place the Midi Massage Ball under your right buttock.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly make small circular motions on the Midi Massage Ball. When you hit a point that feels painful or sensitive, increase the pressure on the Midi Massage Ball and massage until you feel the tension release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue making circular motions on your buttock, looking for other sensitive or painful areas. When you find one, repeat the previous step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Massage for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish, and repeat the SI Joint Foam Roll Massage on your left buttock.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-1508293944\">\n\n\t<div id=\"col-1454972996\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1221045230\">\n\n\t<div id=\"col-1788689846\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_178467810\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"524\" height=\"955\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-2.jpg\" class=\"attachment-large size-large\" alt=\"A woman is bending backwards from her hips while Roland Liebscher-Bracht looks on\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-2.jpg 524w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-2-165x300.jpg 165w\" sizes=\"(max-width: 524px) 100vw, 524px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_178467810 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-312059627\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise2-2\">Exercise 2: Hip Flexor Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in a neutral position with your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back with your right leg and bend your knee slightly. Keep your left leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a straight back, lean backwards from your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;ll feel a stretch inside your thigh and along your hip flexor.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Don&#8217;t feel a stretch in your thigh and the front of your hip? Check to make sure your back is straight, and you&#8217;re not leaning backwards from your upper back.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the stretch by leaning as far back as you can. Flex your abdominals for support, and keep taking deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come back up to a neutral position and finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the stretch on the other side.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-642405716\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_525684433\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"528\" height=\"768\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-3.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting on a chair, bending slightly to the side and front to stretch.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-3.jpg 528w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/11\/si-joint-exercise-3-206x300.jpg 206w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_525684433 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1961820345\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise2-2\">Exercise 3: Lower Trunk Rotation\u00a0<\/h3>\n<h4><span style=\"font-size: 100%;\"><i><span style=\"font-weight: 400;\">You&#8217;ll need a chair for this exercise.<\/span><\/i><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit forward in the chair with your back straight and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right leg over your left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a straight back, lean forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move around to target the affected area; shift your upper body to the left, and rotate your torso to the left. Shift your upper body to the right, and rotate your upper body to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop turning and shifting as soon as you feel a stretch directly in the affected area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the stretch by leaning further forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your upper body centre and finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h3>Exercise Regularly.<\/h3>\n<p><span style=\"font-weight: 400;\">Perform our exercises for SI joint pain 6 days a week, leaving 1 day for rest, for a 3-week sprint. Adjust how often you exercise when the pain begins to disappear.<\/span><\/p>\n<div id=\"footnotes\" class=\"hac-scroll-to\"><div id=\"lnb-footnotes-container\"><h3 class=\"lnb-footnotes-title-h3\"><span class=\"lnb-foonotes-title\">Sources & Studies<\/span><\/h3><div class=\"lnb-footnotes-content \"><ul><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-1\">&uarr;1<\/a>,<a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-3\">&uarr;3<\/a> Chuang, C. W., Hung, S. K., Pan, P. T., & Kao, M. C. (2019). Diagnosis and interventional pain management options for sacroiliac joint pain. Ci ji yi xue za zhi = Tzu-chi medical journal, 31(4), 207\u2013210. https:\/\/doi.org\/10.4103\/tcmj.tcmj_54_19.<\/li><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-2\">&uarr;2<\/a> Buchanan, P., Vodapally, S., Lee, D. W., Hagedorn, J. M., Bovinet, C., Strand, N., Sayed, D., & Deer, T. (2021). Successful Diagnosis of Sacroiliac Joint Dysfunction. Journal of pain research, 14, 3135\u20133143. https:\/\/doi.org\/10.2147\/JPR.S327351.<\/li><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-4\">&uarr;4<\/a>,<a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-6\">&uarr;6<\/a> Cohen S. P. (2005). Sacroiliac joint pain: a comprehensive review of anatomy, diagnosis, and treatment. Anesthesia and analgesia, 101(5), 1440\u20131453. https:\/\/doi.org\/10.1213\/01.ANE.0000180831.60169.EA.<\/li><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-5\">&uarr;5<\/a> Wu, L., Tafti, D., & Varacallo, M. (2022). Sacroiliac Joint Injection. In StatPearls. StatPearls Publishing.<\/li><\/ul><\/div><\/div><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-273181648 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-662431369\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1676185057\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-2069263464\">\n\n\n\t<div id=\"col-1249812936\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2240635245\" class=\"text\">\n\t\t\n\n<h2 class=\"uppercase\"><span style=\"font-size: 110%;\">Get More Exercises For Back Pain<\/span><\/h2>\n<p><span style=\"font-size: 115%;\">Download our<strong> FREE PDF GUIDE<\/strong> and start relieving your back pain now.<\/span><\/p>\n\t\t\n<style>\n#text-2240635245 {\n  text-align: center;\n  color: rgb(255,255,255);\n}\n#text-2240635245 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"is-divider divider clearfix\" style=\"margin-top:1.2em;margin-bottom:1.2em;max-width:0px;height:0px;\"><\/div>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1249812936 > .col-inner {\n  margin: 0px 0px -16px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-449135178\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_181797081\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:55%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png\" class=\"attachment-original size-original\" alt=\"The Liebscher &amp; Bracht Back Pain Guide\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_181797081 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-449135178 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1910408313\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-511563293\" class=\"text orange\">\n\t\t\n\n<strong>All gain. No pain.<\/strong> <div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-back-pain' id='hsForm_ece89108-dc33-4e87-b0a7-0d5563065004' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='ece89108-dc33-4e87-b0a7-0d5563065004'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='back-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div>\n\t\t\n<style>\n#text-511563293 {\n  color: rgb(255,255,255);\n}\n#text-511563293 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1910408313 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1676185057 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: #839082;\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_1832588364\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-1883991793\">\n\n\t<div id=\"col-1350955587\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>If you have SI pain, you might also be interested in:\u00a0<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1976540246\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/stretches\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/03\/back-hero.jpg\" class=\"attachment- size-\" alt=\"A girl is using the Back Hero to stretch her back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/03\/back-hero.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/03\/back-hero-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/03\/back-hero-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/03\/back-hero-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/stretches\/\" target=\"_blank\" rel=\"noopener\">Back Stretches<\/a><\/h3>\n<p>Discover how to rejuvenate your back and hips with our Back Hero. All you have to do is choose the perfect Back Hero stack, lie down, and stretch.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/stretches\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Try Our Back Hero Stretch<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-361367562\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/sacroiliac-joint-pain\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI-joint-pain-liebscher-bracht-201118.jpg\" class=\"attachment- size-\" alt=\"Graphical illustration of SI joint pain.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI-joint-pain-liebscher-bracht-201118.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI-joint-pain-liebscher-bracht-201118-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI-joint-pain-liebscher-bracht-201118-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/05\/SI-joint-pain-liebscher-bracht-201118-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/sacroiliac-joint-pain\/\" target=\"_blank\" rel=\"noopener\">Sacroiliac (SI) Joint Pain<\/a><\/h3>\n<p>Our Encyclopedia Article includes all you need to know about the sacroiliac (si) joint, and causes and symptoms of si joint pain. Includes more pain-relieving exercises.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/sacroiliac-joint-pain\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Become an SI Joint Expert<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1626348041\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/posture-correction-exercise\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/posture-correction-exercise-featured-image-29032022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"A woman is sitting on a bed and stretching her arms to both sides.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/posture-correction-exercise-featured-image-29032022-liebscherbracht.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/posture-correction-exercise-featured-image-29032022-liebscherbracht-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/posture-correction-exercise-featured-image-29032022-liebscherbracht-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/posture-correction-exercise-featured-image-29032022-liebscherbracht-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/posture-correction-exercise\/\" target=\"_blank\" rel=\"noopener\">Posture Correction Exercises<\/a><\/h3>\n<p>Gravity is partly responsible for our poor posture. This 4 minute posture correction exercise shows you how to team up with gravity to develop a healthy habit.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/posture-correction-exercise\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Get Healthier Posture Now<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1832588364 {\n  padding-top: 70px;\n  padding-bottom: 70px;\n  background-color: #f5f1e9;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":5907,"parent":414,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-5904","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=5904"}],"version-history":[{"count":58,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5904\/revisions"}],"predecessor-version":[{"id":20756,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5904\/revisions\/20756"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/414"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/5907"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=5904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}