Clinique en Soins Holistiques André Lalonde Santé

10/10/2024

L'intérêt de ce régime est évident : vous encourager à manger en grandes quantités de délicieux aliments riches en matières grasses, tels que du beurre, huile, du bacon, du steak et même des hamburgers sans pain. La clé de ce régime réside dans un apport très faible en glucides et une consommation élevée de graisses, de sorte que l'organisme est contraint de brûler les graisses stockées au lieu des glucides pour produire de l’énergie.

Le régime cétogène, ou keto diet, est-il néanmoins bon pour la santé ? Selon un rapport de l'American Heart Association (AHA), ce ne serait pas vraiment le cas. Il ferait en effet partie des régimes les plus malsains. Le rapport a classé les régimes les plus populaires en quatre catégories et le keto diet a été placé dans la quatrième, soit la moins bonne.

Pourquoi ? Car il restreint les groupes d'aliments considérés comme essentiels à une alimentation saine pour le cœur et qu'il favorise plutôt les sources riches en graisses saturées, fortement déconseillées sans parler qu'il encourage la dysmorphie( image fausse distortionnée d'un corps en santé)

LES BASES DU RÉGIME CÉTOGÈNE
Brûler des graisses est considéré comme un moyen idéal de perdre du poids. Selon Kristina Petersen, professeur de nutrition à la Texas Tech University, le régime cétogène consiste à consommer moins de 10 % des calories sous forme de glucides et plus de 70 % sous forme de graisses. Cela se traduit généralement par une grande quantité d'aliments d'origine animale et peu d'origine végétale.

D’après Maya Vadiveloo, professeur de nutrition et de sciences des aliments à l'université de Rhode Island, la perte de poids est la principale raison de l'adoption d’un régime cétogène. Ce dernier peut sembler intéressant pour les personnes qui cherchent à perdre du poids rapidement. Il est radical et plus aisé de supprimer complètement des groupes d'aliments entiers plutôt que de devoir penser aux différentes nuances que comportent les glucides complexes, ainsi qu’au contrôle approprié des portions. Cependant, ces restrictions qui peuvent permettre de perdre du poids à court terme sont difficilement tenables sur le long terme.

COMMENT CE RÉGIME FAVORISE-T-IL UNE PERTE DE POIDS ?
L'organisme stocke une certaine quantité de protéines, de graisses et de glucides qu'il utilise pour produire de l’énergie pendant les périodes de jeûne. Cet équilibre est rétabli chaque fois que vous mangez. Néanmoins, une fois que les glucides stockés, essentiels au fonctionnement du cerveau, sont épuisés, l'organisme peut créer des molécules appelées cétones à partir des graisses et les utiliser comme source d'énergie privilégiée.

Les cétones sont des substances chimiques produites par l'organisme lorsqu'il commence à désagréger les graisses pour obtenir de l'énergie. En présence de cétones, l'organisme passe à un état métabolique appelé cétose. Au début du régime, il arrive que l'on ressente une léthargie, une sécheresse de la bouche ou un malaise général, symptômes de la cétose surnommés « grippe cétogène ». Néanmoins, en règle générale, une fois que l'organisme s'est adapté, ces symptômes disparaissent.

Pour que l'organisme reste en état de cétose, l'apport en glucides doit être réduit à 10 %, ce qui signifie qu'il faut limiter l’ingestion d’un grand nombre de groupes d'aliments. Les céréales, les fruits, les légumes non amylacés, de nombreux produits laitiers et même certains fruits à coque contiennent des glucides, leur consommation doit donc être limitée. Pour atteindre ces objectifs nutritionnels, il est courant d’ingérer de grandes quantités de produits laitiers riches en matières grasses et des morceaux de viande plus gras.

Danger ou Effet Secondaire Sérieux

Bien qu’elle soit très à la mode depuis quelques années, la diète cétogène a ses inconvénients pour l’organisme. Selon certains chercheurs, elle est bénéfique pour le métabolisme, à condition d’être adoptée à court terme. Dans le cas contraire, le régime kéto devient dangereux pour l’organisme lorsqu’il est suivi plus d’une semaine. Pour le prouver, les spécialistes de l’université de Yale aux États-Unis ont soumis des souris à ce régime au-delà d’une semaine. Les petits rongeurs ont consommé plus de graisses sans les brûler. Ainsi, ils ont perdu leurs cellules T gamma delta et sont devenus sujets au diabète et à l’obésité.

Finalement, il s’avère que la réponse physiologique à ce type de régime est différente pour chacun. Certains sont ainsi plus sensibles au ratio sucre-graisse, alors que d’autres profitent d’un bon niveau de résistance qui leur permet de passer en cétose facilement. Alors, pour répondre à la question initiale de l’article, les spécialistes affirment que le régime cétogène n’est pas dangereux pour l’organisme, à condition d’être suivi à court terme.Évidemment, il est tout à fait possible de réduire vos apports en calories en adoptant un régime minceur et faible en glucides.

Toutefois, il n’y a aucun besoin de les diaboliser. Car comme vous le savez, supprimer de votre alimentation un certain groupe d’aliments importants a tendance à créer des effets indésirables comme de la frustration, des fringales et du grignotage. Vous priver de glucides, c’est donc une fausse bonne idée.

Intense debate surrounds the use of low-carbohydrate, ketogenic diets for the promotion of weight loss and avoidance of cardiovascular disease. The rationale behind these diets is that they promote fat oxidation and minimize the addition of glucose to proteins in the formation of adducts that trigge...

10/06/2024

Hoarder is a very mental issue that more than 3 million suffer from in America.

Hoarding disorder (HD) is associated with substantial distress, impairment, and individual and societal costs. Many clinical studies have been performed to test acupuncture’s affect on mental health, and Liu claims that by the end of one such study, more than half the patients no longer met the criteria for clinical depression.

Traditional Chinese medicine can offer an entirely new method of healing for patients suffering from mental health issues. Depression is most commonly discussed, but ailments like anxiety, mania, various phobias, stress, and even schizophrenia can be alleviated by traditional Chinese medical methods like acupuncture, herbal treatment, massage, and qi gong exercises. Above all, patients may find it refreshing that the very process of diagnosis in TCM is different than in Western medicine. The TCM process is thought to be more personal, taking an increased amount of history and examination into account to design a unique treatment tailored to the patient, one that addresses both symptoms and the pattern of disturbance in the energetic equilibrium of the body.

TCM views mental illness as a dysharmony of the heart.

Heart
The heart pumps blood throughout the body. In TCM, this organ is linked with joy, but the imbalance of joy is expressed as either too much (agitation or restlessness) or too little (depression). Below are the mental and physical ailments linked with the heart:

Emotions: Lack of enthusiasm and vitality, mental restlessness, depression, insomnia, and despair
Heart function: regulates the blood circulation and blood vessels; responsible for even and regular pulse and influences vitality and spirit; connected with the tongue, complexion, and arteries
Symptoms of heart imbalance: insomnia, heart palpitations, irregular heartbeat, excessive dreaming, poor long-term memory, and psychological disorders

There are many avenues, so never hesitate to seek help.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870484/

10/05/2024

Connection between your feet and your body alignment

Foot posture is the shape of the arch of your foot (medial longitudinal arch). Anyone of any age can have challenges with their foot posture. There are three categories of foot posture described as:

Normal (or neutral)
Low-arched (or flat feet or fallen arches)
Highly-arched (or high arches)
Your specific arch shape can affect walking and running mechanics as well as balance. Those in athletics may notice more changes in their feet due to overuse or injury.

As you age, your feet will likely change in width and shape. Generally, this happens as muscles and tendons loosen, causing your arch to flatten out. Many people live with flat feet without trouble (but not everyone). In contrast, an extra high arch is usually a genetic trait but can also be caused by a neurological disorder.

Foot posture and overall alignment
The way your feet are positioned changes the weight distribution, which can impact other joints in your body. The main areas of impact include your knees and hips. For example, flat feet can lead to your shinbone and femur rotating inward. This would mean that your alignment of the entire leg would be off.

In addition to your joints, poor foot structure can cause different muscle activation patterns. Your body may then overuse specific muscles to compensate and maintain balance. Improper alignment and overuse of larger muscles can lead to back, neck, knee, hip, and foot pain, as well as sprains and strains.

High Arches vs. . Fallen Arches: Postural Stability & Fatigue
Research suggests a link exists between foot posture and your ability to maintain your balance (postural stability). Having high arches may help with your balance when your eyes are open, but limited research does not confirm the same results when your eyes are closed.

Fallen arches are known to increase fatigue and may cause other conditions, such as plantar fasciitis. With the right exercises, footwear, and podiatrist advice, your feet can be happy no matter your foot posture.
Myofascial release therapy is a massage technique that focuses on relieving pain in your myofascial tissues. These are the thick connective tissues that support your muscles.

About Myofascial Tissue
Your myofascial tissue is a network of tissue that spreads throughout your entire body. It connects your muscles, joints, and bones. It also provides support to your organs, helping to keep them in place.

If you could see it, your fascia would look like a single sheet of tissue. However, there are multiple layers that work together. In between these layers is a liquid called hyaluronan that provides stretch and encourages free range of movement. When this liquid becomes thick, sticky, or dries up, it can impact the surrounding body parts.

When you feel stiffness or pain in your body, it can originate from different tissues in your body. Myofascial pain is different from other types of pain because it occurs in places where your myofascial tissue meets or crosses. Myofascial pain may be difficult to identify because it can radiate from the area and spread.

Usually this tissue feels more elastic and movable. Tight myofascial tissue can restrict movement in your muscles and joints. As you move differently to make up for the loss in movement, you can cause additional tightness without realizing it. This can lead to widespread pain and discomfort.

Consult a professional health therapist for improvement in your foot treatment.

Flat foot pain is a common complaint that requires therapeutic intervention. Currently, myofascial release techniques are often used in the therapy of musculoskeletal disorders. A group of 60 people suffering from flat feet with associated pain. Patients were assigned to four groups (15 people each)...

09/26/2024

Feet pain...What can I to help!!!! Focus on the arches

What Are The Foot Arches & Why Do We Need Them?
We have two arches on the bottom of our foot: the transverse arch and the longitudinal arch. These form basically a triangle and a base that is really critical for stability when we move.

To start off, we do active self-myofascial release of the little muscles in your feet. They could be adherent to the bone, or they might be stuck to the fascia. They might even be stuck to one another, so we start by releasing them.

The active self-myofascial release that we perform is going to follow these arches. I use a variety of balls of different sizes. The very smallest is the size of a golf ball or a little bit larger, about the size of a tennis ball. You could use a tennis ball. You could use a golf ball.

I also experiment with some of the balls that are a little squishier. Some are quite hard. The reason I do this is I want to stimulate the muscles and the nervous system with different textures and feelings to try and wake up these sleepy muscles.

Exercise ASMR for Plantar Fascia
What you’re going to do is you’re going to stand on the ball along these arches.

You can go basically metatarsal by metatarsal, following the arch where you’re going to apply high pressure, and we’re going to have you actually moving your foot and rolling the ball along these arches. Moving your toes to try and get these intrinsic muscles awake and released from adjacent tissues. The amount of pressure you apply will depend upon your pain threshold, this is often very unpleasant at the beginning, this should not be torture, so apply as much pressure as you can tolerate, and gradually increase this over time. It becomes less painful with each passing day.

Pick a ball – tennis, lacrosse, or golf
Starting from the ball of your foot, roll the ball toward your heel while pulling your toes up
Move the ball to a different spot, repeat
Do 30 seconds to a minute on each foot.

Seated Short & Skinny Foot
The final exercise in the sequence is now a short and skinny foot. But seated instead of standing. We apply metatarsal pressure, so pressure under each of the metatarsal heads, and we activate the intrinsics pulling the metatarsal head towards our heel, and we hold it for one or two breaths. Then relax.

Sit in a chair
Use the muscles in your foot to pull your metatarsals together (skinny)
Use the muscles in your foot to pull your metatarsals toward your heel (short)
Hold for 1-2 slow breaths
Relax
Do this three or four times per session.

You can do these exercises to strengthen foot arch at least once a day. But more effectively is, when seated at your desk, you can take your shoes off, pull out the ball, roll it a couple of times, do one of the global activations, and then a seated short and skinny foot.

Just to remind your feet how to work, and eventually, they’re going to come on, and they’re going to be ready to do the full-blown standing foot intrinsic exercises.

Never hesitate to consult if you need specific guidances

09/11/2024

Mabom !!!!festival of autumn
As the seasons shift, and the heat of summer tapers off into the cool crisp of Fall, it is time to relish in Autumnal spirit and celebrate the Fall Equinox and Mabon, also known as Thanksgiving.

The Fall Equinox happens when the length of daylight exactly equals the length of night. This equilibrium is a delicate dance integral to the transition between seasons. Traditionally, it is celebrated on the eve (the evening before) of September 21st and continues through September 28th
The apple is a prolific food for Mabon, representing the end-of-summer harvest. It is also a symbol of rebirth, healing, and a long life.
Honor the gifts of the season by going apple picking with a close-knit group. As you do, relish the gifts the Earth has to offer each of us and marvel in the natural bounty of the world around you.

There is no one single way of celebrating Mabon. Each celebration will look different based on personal preferences and the local flora and fauna available. It is only important that you listen to your intuition when considering which rituals are best for you.

09/08/2024

Celebrating Harvest Moon Mid Autumn

The Mid-Autumn Festival is a harvest festival that focuses on the spirit of gratitude. So the ancient story goes, the beautiful Chang’e drank an elixir of immortality and flew to the moon, while the archer Hou Yi later became the God of the Sun. The forlorn couple is reunited once a month when the full moon burns brightly from the force of their love. Today, the Mid-Autumn Festival is celebrated to mark the end of the harvest season, while giving thanks for the gifts of family unity and togetherness.

Recipes
You’ll see mooncakes for sale in every Chinatown bakery during the days leading up to the Mid-Autumn Festival. Businesspeople dutifully gift tins of high-end mooncakes to clients and families buy their favorites for their own Mid-Autumn Festival celebrations. You can make mooncakes and their cousin, the picture pastry, at home with really terrific results.

Ingredients
Wrapper:
1/2 cup Golden Syrup
2 cups flour, sifted
1/2 cup oil
1 teaspoon baking soda
1 teaspoon baking soda mixed with 1 teaspoon water
1 1/2 cups Sweet Lotus Seed Paste (see below)
10 salted preserved egg yolks (optional)
1 mooncake mold, 2 1/2 inch in diameter
1 egg yolk, beaten

Sweet Lotus Seed Paste:
2 1/2 cups (5 ounces) skinned dried lotus seeds
1/2 cup oil
3/4 cup sugar
1 teaspoon maltose syrup or honey

Directions
1. Prepare the Golden Syrup at least 2 hours before you start making mooncakes.

2. Make the Sweet Lotus Paste. Start by soaking the dried lotus seeds in warm water for 1 hour. Next, boil the lotus seeds over medium heat for another hour. When the lotus seeds are done boiling, drain and grind them into a smooth paste in a blender, adding a little water if necessary. Heat 2 1/2 tablespoons of oil in a non-stick pan over high heat. Add 2 tablespoons of sugar and stir until the mixture caramelizes, about 2-3 minutes. Reduce heat to medium, add the lotus seed paste and mix well. Stir in the remaining sugar and mix until dissolved. Gradually add the remaining oil and stir until the mixture is thick and pulls away from the sides of the pan, about 20-30 minutes. Last, stir in the maltose syrup or honey and remove from the heat. Cool the paste overnight. This recipe makes about 1 1/2 cups of Sweet Lotus Seed Paste.

3. The next morning, make the mooncake dough. Combine the flour and baking soda in a mixing bowl. Make a well in the center and stir in the Golden Syrup, oil and baking soda solution, mixing well with a wooden spoon. Flour your hands and knead the mixture into a smooth, spongy dough. Cover and set aside on the counter for 3-4 hours.

4. Once the dough and Sweet Lotus Seed Paste are ready, divide each into 10 equal pieces and roll each portion into a ball between your palms. If you are using preserved egg yolks, make a depression in each lotus seed paste ball, insert the egg yolk, and then press closed. Repeat with all 10 lotus seed paste balls.

5. On a floured surface, roll a piece of dough into a 5 1/2 inch round circle that’s about 1/8 inch thick. Hold the dough circle in your palm, place a lotus seed paste ball in the center and fold the sides of the dough circle around it to completely enclose the lotus seed paste ball. Press the edges together to seal it.

6. Lightly flour the inside of the mooncake mold. Press the combined dough ball with the lotus seed paste filling into the mold, seam side up. Flatten the dough with your palm or fingers, so the mooncake conforms to the shape of the mold.

7. Turn the mold over and tap it on the side of your work surface to dislodge the cake. Place the mooncake on a lightly greased baking sheet. Repeat steps 5-7 with each piece of dough and lotus seed paste ball.

8. Once all 10 mooncakes are arranged on a baking sheet, place them in a preheated 400 degree oven for 10 minutes. Remove and brush the top of the mooncakes with the beaten egg. Return the mooncakes to the oven to bake for another 8 minutes, or until golden brown.

9. To allow the mooncakes to mellow and taste better, leave them to rest uncovered in a well ventilated space overnight before eating.

tutotiral video https://youtu.be/Mo3e0DVy71E?si=P9VzraaZmiz96-SP

09/06/2024

Can Traditional chinese Medicine help me to prevent the Gout Crisis

Gout is a form of inflammatory arthritis characterized by sudden, severe attacks of pain, swelling, redness, and tenderness in the joints, often the joint at the base of the big toe. Caused by elevated levels of uric acid in the blood, which can form needle-like crystals in a joint, gout can lead to significant pain and discomfort. The condition can affect anyone, and its flares are unpredictable and may be triggered by diet, alcohol, or other factors.

How does TCM view Gout?
Traditional Chinese Medicine (TCM) approaches gout as a condition rooted in the accumulation of excess Dampness and Heat within the body, which then crystalize as uric acid in the joints. Unlike Western medicine that focuses on uric acid levels and their management, TCM emphasizes restoring the body's balance by identifying and treating the underlying patterns of disharmony. Recognizing these patterns is critical, as TCM believes that each individual's constitution and imbalance require a unique, tailored approach to treatment.

Causes of Gout According to TCM
TCM recognizes several underlying patterns that may lead to the development of gout. One such pattern is the Stagnation of Blood and the accumulation of Dampness, which can hinder the flow of bodily fluids and result in the build-up of uric acid.

Another pattern involves the combination of Dampness with Heat, which can contribute to the inflammation and intense pain characteristic of a gout attack. These TCM patterns reflect deeper systemic issues, and understanding them is crucial for providing an effective treatment plan tailored to the individual's needs.

Objective. The aim of this study is to evaluate the clinical efficacy and safety of acupuncture therapy in the treatment of acute gouty arthritis. Methods. A literature search of PubMed, EMBASE, ISI Web of Science, CENTRAL, and CNKI was conducted from ...

08/17/2024

I know that people are not ready ...SEPTEMBER is in 2 weeks... just think to prepare yourself for Fall season with the tools of Chinese Medicine
Here are some tips from a Chinese Medicine perspective to help you reactivate your wellness routine and to stay healthy this fall.

Prioritize what is most valuable to you.

In the fall we often become acutely aware that there are never enough hours in the day. Are there tasks that are occupying your time that are preventing you from eating well, exercising regularly and spending quality time with loved ones

Eat with the season.
Fall is the time to transition towards eating warming and cooked food. The warm yang nature of summer helps the body digest raw food and salads. But, as the weather turns cooler, eating raw and cold food puts a strain on the digestive system. This, in turn, takes energy away from the body’s ability to defend itself from illness. Eat warm foods (steamed vegetables, soups, etc.) Build up your reserve of energy to keep your health this winter by incorporating baked root vegetables and winter squashes into your diet.

The minute you feel a cold coming on, add garlic, ginger, fresh green onions to your diet to warm up your system and fight off your cold. Bonus if you put it in bone broth!

Fall is a great time to get back into your prevention routine, especially if you suffer from colds, pneumonia, asthma, depression, fatigue, arthritis, or any conditions that worsen in the coldess months. Cupping, Moxa, Tuina can directly boost your immune system and support your lungs to make you less susceptible to illnesses in the coming months

Be ready...Not Sorry

07/20/2024

In all fairness, I love the transition time between late summer and early fall. The earth smells sweeter, the air crisper, goldenrod covers fields with a sweet yellow color and the sky is a brilliant hue of blue.

Fall in Chinese Medicine is a time of reflection and introspection, assimilation, and clearance of all that we have gained in the previous seasons of spring and summer. Fall is associated with the Lungs, Large Intestine, and the Metal Element. Typical fall-related ailments that we see include allergies, common colds, sinus problems, skin problems, grief/sadness, changes in bowel movements, fatigue, and depression.
One lesson in life that happens in Late summer, is:

Letting Go
As we transition from summer to fall, it is not uncommon to see a rise in allergies or any other Lung-related ailments at this time. In Chinese Medicine, different seasons are associated with different climatic factors that directly affect the organs they are associated with.

So for example, summer is associated with heat and the Heart, therefore it is not unusual to see cases of insomnia that are related to heat disturbing the Heart. Fall is associated with dryness and the Lungs and so, it is not unusual to have allergies or sinus problems that present as dry in nature.

As each season passes along with its corresponding organs and climate factors, there are transition times that morph one season into another. So while we might associate the fall with dryness, it would not be uncommon to see some lingering heat as well from the summer.

On an emotional level, fall corresponds to grief in Chinese Medicine. Yin organs are typically paired with an emotion, a season, a color, taste and so much more. As the fall is associated with the Lungs, its paired emotion is grief, the color white, and a pungent taste. It’s not atypical for grief to resurface at this time because the Lungs helps us through breathing, we can process old emotions and practice releasing them.

How to Nourish Your Body in the Fall
When you think of Chinese medicine fall recipes, think about aromatic spices like chai tea spices.
Pungent foods are best for fall as they help with the protection of the Lungs and Large Intestine. Pungent foods need not be super spicy to have this effect. The onion family, for example, that contains foods such as garlic, onion, ginger, horseradish, white peppercorns are a great example of this.

In addition to pungent foods, mucilaginous or moist foods are also important. They help protect and replace mucous membranes of the colon and the lungs and also remove old thick mucoid deposits. These foods include seaweeds and certain herbs and spices such as flaxseed, fenugreek, and marshmallow root.

Another favorite of mine to eat at this time are dark green and golden-orange vegetables. These foods tend to be rich in Provitamin A (beta-carotene) which also helps protect the mucous membranes.
Foods such as carrot, winter squash, pumpkin, butternut squash, parsley, akle, turnip, mustard greens, watercress, and nettles are great sources of beta-carotene.

Along with eating a rich, nutritious diet, keeping warm and breathing more deeply can be helpful at this time. With weather changes, it is easy to catch colds if improperly dressed. The breath can help us let go and release the old, allowing us to be more present.

A VERY TRADITIONAL CHINESE HERBAL SOUP RECIPE

Four Herbs Soup is a great example of Traditional Chinese Medicine’s emphasis on food, or shíliáo (食疗), as medicine. Just as you might consider a smoothie, salad, protein, or grain bowl as a healthy option, you can also think of this Chinese soup to help you feel balanced and healthy.

Dried fox nut barley (芡实, qiànshí) and lotus seeds (莲子, liánzǐ) are thought to strengthen the spleen and help reduce dampness. Chinese yam (known in Chinese as shānyào – 山药, which translates to “mountain medicine”) is used to tonify deficiency (balance the energy in your body). And the poria cocos mushroom (苻苓, fú líng) is supposed to remove dampness from your system.

All these ingredients can be found dried at your local well-stocked grocery store.

Dried lotus seeds, poria cocos, fox nut barley, and Chinese mountain yam
Also, if you enjoy the flavor of supremely clear, traditional Cantonese soups, I think you will enjoy this recipe!

Traditional Chinese soups are different from the soups many of us are familiar with. The essence of a soup is in its broth. It is clear, thanks to slow cooking at very low heat.

Don’t be fooled by its unassuming clear appearance. The soups are delicate, but also rich. We serve them before the meal, to fully appreciate their flavor

Just prepare yoursef for the next season......

07/18/2024

SI Joint Pain, you need some Manual Therapy
Sacroiliac (SI) joint dysfunction describes pain due to abnormal movement (too much or too little) or misalignment of the SI joint. It can cause sharp, stabbing pain that starts in the hips and pelvis and radiates into the lower back and down the thighs.

Pain is the main symptom of SI joint dysfunction. It can be felt on one side of the body in the lower back and the hip, buttock, and leg on the same side. While rare, SI joint dysfunction can also affect both sides of the lower body.

What Is the Sacroiliac (SI) Joint?
The sacroiliac joints are located where the sacrum (tailbone) and ilium meet in the lower back.
The sacrum is the triangular bone near the bottom of the spine. The ilium is one of the three bones of the hip bones at the uppermost point of the pelvis.

You have two SI joints connecting the pelvis to the lower part of the spine. They support the body's weight and function as shock absorbers to reduce spinal pressure.

The SI joint structure is designed to be tough enough to keep the body upright and support the pelvis when giving birth.

Inflammation of one or both SI joints, called sacroiliitis, is sometimes to blame for SI joint pain.

The most common symptoms of SI joint dysfunction are:8

Low-back pain that is dull, achy, and ranges from mild to severe on one or both sides
Pain that spreads into the buttocks, groin, or upper thighs
Worsening pain with movement or putting pressure on the SI joint (i.e., walking, climbing steps, or bending down)
Stiffness that affects range of motion in the lower back, hips, and pelvis
Sciatica-like pain starting in the lower back and going into the buttocks and thighs—pain might feel hot, sharp, or stabbing and may include numbness and tingling
Pelvic instability, in which the pelvis feels like it will give way with standing and walking or getting up from a sitting position
Excruciating pain with transitional movements (i.e., climbing stairs or getting up from a sitting position)
Severe lower back, hip, and buttock pain after sitting for extended periods

Gentle Stretches and Exercises
Research shows that focusing on key muscles and muscle groups can best treat and improve SI joint pain.
For example, the hamstring (a muscle at the back of the thigh) provides stability to the SI joints because of its direct connection to ligaments involved in joint stability.

Exercises should also focus on assessing and addressing weaknesses of the SI joints and nearby muscles and muscle groups

Double knee to chest: This involves both knees. It is performed in this way:

Lie face up and grab both knees.
Pull them toward your chest as far as possible without lifting your back off the floor.
Hold for at least one minute.
Quadriceps stretch: This exercise stretches the quadriceps and muscles around the hips and knees.15 Its steps include:

Support yourself using the back of a chair or a wall with one hand and bend the opposite knee.
Grab the leg above the ankle and pull backward to the buttocks, letting that knee fall toward the other.
Keep your belly tight, with your buttocks tucked and hold this position.
Relax and then switch legs.
Seated hamstring: This exercise stretches the hamstrings, hips, and calves. It involves:

While on the floor, sit up straight, with your legs extended in front of you.
Bend one knee and let that leg fall out to the side.
Bend forward using your hips. with your chest and chin up.
With your toes pointed up toward your nose on the extended leg, reach toward your toes.
Hold and then switch legs.
Seated butterfly: The seated butterfly stretches the inner thigh, groin, knee, and hip muscles.15 Do it as follows:

While on the floor, sit up straight and tall, with your knees bent.
Drop your legs to the side (keeping your knees bent), and bring the soles of your feet together.
Grab your ankles and slowly lean forward, with your spine straight.
Place the elbows on the tops of the thighs and press down until you feel the stretch.
Cat-cow stretch: This stretch can keep the spine mobile.16 It involves:

Start on your hands and knees with the knees under the hips and your hands just over your shoulders.
Round your back up to the ceiling with your head down slightly and buttocks turned in.
Come back to your original position.
Let your tummy lower toward the floor while arching your back and keeping your head up slightly with your eyes straight ahead.
Alternate between the two poses.
Seated spinal twist: This stretch improves posture and spinal mobility. Do it in this way:

We found that the home exercise program and the manual therapy plus exercise program significantly improved pain intensity, quality of life, and the findings of specific tests in patients with SIJDS. In addition, superiority between the two groups in terms of pain intensity, quality of life, and spe...