SI Joint Pain? Piriformis Syndrome? 5 Exercises to Fix the ROOT CAUSES

Video Description

If you’re tired of nagging lower back and hip pain, these SI joint pain exercises can help you fix the real cause - not just the symptoms. Coach E breaks down the difference between SI joint pain and piriformis syndrome - two conditions that often feel the same but need very different solutions. You’ll learn how to identify which one you’re dealing with and how to use targeted mobility, stability, and activation work to finally fix SI joint pain and restore healthy movement. Coach E explains how the sacroiliac joint connects your spine and pelvis and why irritation there can trigger radiating pain through your glutes and legs. Then, he dives into how piriformis syndrome can mimic those symptoms by compressing the sciatic nerve - especially when the deep hip stabilizers aren’t firing correctly. From there, you’ll get five powerful SI joint pain exercises that address both mobility and control. Each one is designed to help you build balance between the hips, core, and glutes - so you can move pain-free again. You’ll start by releasing tight muscles that pull your pelvis out of alignment, then re-activate the smaller stabilizers that protect your sacroiliac joint. Coach E also demonstrates how poor posture, repetitive sitting, and weak glutes contribute to chronic discomfort - and shows you how to fix piriformis syndrome by retraining the muscles that actually control hip rotation. Whether your pain shows up when standing, walking, or getting out of the car, this short routine will help you rebuild proper movement patterns. It’s a smart, practical approach to sacroiliac joint pain relief - no guesswork, no gimmicks, just biomechanics that make sense. If you’ve been told your pain is coming from your “SI joint” or “piriformis,” this breakdown will help you understand what’s really happening and give you the tools to do something about it. If you find these exercises helpful, make sure to like, subscribe, and turn on notifications - that way, you’ll get new videos every week to help you move freely and stay pain-free for life. Timestamps 00:00 - Intro 01:00 - Symptoms explained 02:15 - Anatomy 05:50 - Root causes & research insights 09:15 - Medical treatments 10:25 - Exercise 1: ASMR: Posterior Hip 12:55 - Exercise 2: Piriformis ERE 15:50 - Exercise 3: Marching Hip Bridge 18:05 - Exercise 4: Hinged Knee Fl-Ex 20:15 - Exercise 5: Hip Hitch 23:00 - Routine summary 23:45 - Next steps Resources and links mentioned 5 Minute Daily Routine for Low Back Pain Relief (FOLLOW-ALONG) https://www.youtube.com/watch?v=f1K2tcrPolI NEW Hip External Rotation Exercise (⬇️ Sacroiliac Joint Pain, ⬆️ Stability) https://www.youtube.com/watch?v=VqoQMHJbq-0 For more guidance and free features to support hip and SI joint health, download the ROM Coach app: https://rom.coach/youtube/ It includes daily movement tune-ups, programs for acute pain, and the Hip Pain Solution program - all designed to help address root causes and keep you moving freely and without pain. Study #1: Assessment of Piriformis muscle thickening in sciatica: Focused ultrasonographic evidence in patients with lumbar disc herniation https://pubmed.ncbi.nlm.nih.gov/40350616/ Study #2: Diagnosis of piriformis syndrome based on the piriformis muscle cross-sectional area on hip MRI https://pubmed.ncbi.nlm.nih.gov/39993116/ Medical Disclaimer The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.