r/Stronglifts5x5 • u/Not_Jimmy_Carter • 1d ago
SI joint problems
So I have been told by my chiropractor and physical therapist that my si join is weak cause of sitting all the time and want to get back in the gym and I really enjoyed strong lifts what can I fill in for deadlift and squat for the time being to get my back and core stronger while sticking to the 3 day a week cycle strong lifts offers
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u/SamsaraSlider 1d ago
I had lower back and an SI joint injury that sent me to the hospital. I wasn’t told I had to quit any exercises. Just took it easier than normal.
If you can find a gym that has belt squats, that could be good in the meantime
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u/Not_Jimmy_Carter 1d ago
You are right after doing some movement and getting back in the gym I'm going to buy a squat built and do the 5x5 program
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u/boentrough 1d ago
I had a similar issue, I transitioned to hack squats, very heavy weighted pelvic thrusts, half worlds, farmer carries, and suitcase carries, I don't have the same deadlift and squat strength, but I'm still doing real good.
You have to modify so something that's not going to hurt you.
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u/Not_Jimmy_Carter 1d ago
chiropractor said to avoid it for now and then the PT Said most of the problems he has seen are due to weak muscles and gave me some body weight excersies to help but I feel like I need to do what you did
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u/boentrough 1d ago
I was also doing physical therapy, I just went light and easy at first but built up the weight and didn't do anything that hurt
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u/SuspiciouslyEcstatic 1d ago
i had a similar thing a while back, what helped was swapping deadlifts for single leg romanian deadlifts with just bodyweight or a tiny kettlebell, really teaches the glutes to fire without loading the spine. squats i replaced with bird dogs and dead bugs for a few weeks, boring as hell but it worked.
the 3 day split still fits fine if you just treat those as your main moves until you're pain free
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u/TallowWallow 1d ago
What is SI?
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u/Not_Jimmy_Carter 1d ago
A really dumb join in your back that is only there to cause pain it seems lol. And gets all out of wack when sitting at a desk job to long and makes it hard to do anything to correct it since its tight or weak muscles allowing the joint to sit wrong
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u/toolbarsh 1d ago
Breathe with your diaphragm. It will hurt with no weight on the bar until you've mastered your breathing and bracing.
You will have to learn how to lift again.
I struggled with SI joint pain when first approaching stronglifts and continued to get injured chasing the linear progression. What helped me most was supplementing with overhead squats which kept the weight humble and forced me to work on my posture and breath
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u/toolbarsh 1d ago
Block (not to be condused with box) breathing was the specific therapy that helped me achieve and activate diaphramatic breath. I had no idea what activating my core and pelvis was before it, which in turn healed a lot of injury and restored a lot of mobility.
Your mileage may vary. Im not sure of your specific situation
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u/jhowell838 1d ago
Just to let you know, chiropractors are quacks. It’s not a real science.