Thank you Allyson! This is very helpful. I now think my quadratus lumborum is a huge factor in all of this and it may explain why I get pain around my 12th rib and the top of the posterior aspect of my iliac crest! I will add what you describe 🙂 I was seen by physio friend of Nia’s in Kentucky and she said I had a twisted pelvis. Thanks again!

First of all, thank you for such an incredibly comprehensive resource. Yours and Bret Contreras’s websites have become my “must-visit” online destinations.

I was introduced to kettebell training a couple of months ago by my physiotherapist, whom I started seeing due to an SI joint issue. Have you ever been told you have a twisted pelvis? For me, this is has been the key to treatment: massage and facilitated stretching of the iliopsoas on the same side that gives you pain, and the same for the quadratus lumborum on the opposite side. Like you, even though my pain mostly manifests where the glute med/min/max overlap, the real key is the iliacus, lower psoas, and the QL. It hurts like hell to have it worked on, but it really helps to even out the pelvis and get the SI joint moving within its proper range of motion. Hope this is helpful info.

Take care,

A.

Aw, thank you so much for leaving a comment. I am glad you can notice these things 🙂 Cheers!

Hi there Isabella,

Yes of course you can contact me. mvk_82@hotmail.com 🙂

Hey Lila, sorry to hear you are having these issues too! My advice is if you are still getting sharp pain, I would rest. Or do light body weight exercises and some stretches for your hip flexors, glutes, hammies etc.

What I have seen so far is that there is no actually definite answer on rest verse not rest, or how long for. Or even on corrective routines. And, considering my issues come from an underlying auto-immune disease, my treatment might be better to include exercise, were as someone who has actually injured their SIJ, might benefit from full rest. This is why I was reluctant to post my routine, because I don’t want anyone getting hurt more by doing the same as me.

I hope this makes sense. But I know how frustrating this type of pain is … and how it seems to get better one day, then it get even worse 🙁 Hope you feel better soon!

It’s really important for her to find her right road! I know only too well of the temptation to just STOP. SIJ pain can be so debilitating, so I hope she gets better. 🙂

I know! lol! I was going to include my 100kg Glute Bridge, but there were guys in the background doing God-awful Stiff-Leg Deadlifts and their form was shocking!! Those pullups were something else. And ladies are intimidated by men in the weights room?? See, there is no reason to be … no one knows what they’re doing! 🙁