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SI joint and overdeveloped hip flexor. Low back pain.

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Medic
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2015/01/12 16:33:50 (permalink)
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SI joint and overdeveloped hip flexor. Low back pain.

I have been battleing SI joint pain or low bac pain for a few months. I have taken almost a month off from back and leg day the pain is almost gone. I have been catching myself stadning and my pelvis rolls forward causing more pain. I have been seeing a chiropractor to put the SI joint back in when it comes out. He explained that my hip flexors are overdeveloped. This makes sense to me. I have started back doing legs and back again. My deads are light with high reps, squats also light with high reps. I am looking for advice to strenghten my lower back using body weight for about a month. I need to work on the glute medius to be specific to counter the SI being pulled forward. I was thinking GHR with just body weight. Any help is appreciated looking forward to getting back to 100%.
Medic
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    The_Lone_Wolf
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/13 09:29:17 (permalink)
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    I was told my So joint issues were caused by tight hip flexors... So I guess we have a similar problem with opposite causes? 

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    stinking_dylan
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/13 09:55:45 (permalink)
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    Have you thought about taking up yoga?  Since starting I've had much less issues (I had lot! )
    Exercise wise, I concentrated on glutes and hams.  Glutes kick backs and stiff leg deadlift seemed to help.

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    phil3030
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/13 10:33:55 (permalink)
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    The SI joint doesn't "come out". It barely moves, as in millimetres. Recommend mobility, soft tissue work on your hip flexors (some very thick and hard to elicit length changes, but some responsively tight and easy to solve, such as (ilio)psoas) and continual stretching. By all means strengthen posterior chain, but don't neglect the cause

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    Medic
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/13 19:06:48 (permalink)
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    The mere millimeters it moves is a severe pain. Once adjusted at the chiropractor relief. I have started with old school light weight squats to rebuild the rear drive chain. What about glute ham raises? Looking for exercises I can do to rebuild and eliminate this issue.
    Medic
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    Medic
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/20 16:58:40 (permalink)
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    I am at no pain at all and able to do a$$ to the floor old school squats. My pelvis has stopped being pulled forward. The downside to this is my abs need some work. Going to only hit abs one day a week and continue to strengthen my posterior drive chain. It is humbling but must be done.
    Medic
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    The_Lone_Wolf
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    Re: SI joint and overdeveloped hip flexor. Low back pain. 2015/01/21 09:22:47 (permalink)
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    Medic
    I am at no pain at all and able to do a$$ to the floor old school squats. My pelvis has stopped being pulled forward. The downside to this is my abs need some work. Going to only hit abs one day a week and continue to strengthen my posterior drive chain. It is humbling but must be done.
    Medic



    How did you get to this stage of being pain free?

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