“The problem is not to seek to stabilize at all costs an inherently unstable structure, but to learn to control its instability.” (S. Gracovetski, Stability or Controlled Instability, Movement Stability & Lumbopelvic Pain, 2007 Churchill Livingstone)
1: Restore optimal pelvic alignment.
A bloke named Richard DonTigny created a series of self mobilization techniques that you can do without the need for a therapist. These are pretty effective and work in the majority of cases. My corrective programs walk you through a number of options for doing this.
2: Teach the body how to move optimally once properly aligned.
First step: learn to pre-stabilize your pelvis using your deep abdominal, back and hip muscles. To get your core healthy, you may need to start by getting your diet clean first. Your pelvis is also controlled by the big muscles such as your lats and your glutes. These two muscular systems cross over in the lower back to compress and stabilize this key area during movement. Patients with lumbo-pelvic pain often gain relief by use of a SIJ compression belt, which mimics these very muscular systems. So here is an example of an exercise that helps sequence and restore this balance: With your mid-section on the ball, alternately raise and lower opposing arms and legs, being sure to keep your core engaged. Try to keep stabilized using your core muscles instead of relying on the hand and foot that are on the ground.
Integrating the SIJ and core during bending is critical, as this is the most common movement pattern that creates pain, so here is yet another example of an exercise that is designed to sequence and restore balance through the hips and low back. Done correctly, this exercise strengthens the pelvis’ self bracing mechanism (the abs, the lats, the glutes) and the shoulders. With your elbows on the ball and your knees on the ground, slowly roll forward, extending your arms as you go. This will engage your abs, lats, glutes, and lower back. Return slowly to the first position.
Now integrate this function into squats, lunges, bending, pushing, pulling and twisting with perfect form. Simple. If you are looking for a pre-made generic solution to this problem, check out my SIJ Corrective program here.
If you have any questions, please send them to me directly at ash@weekendsurfwarrior.com.
Until next time,
-Ash Boddy, Weekend Surf Warrior
