CH, to add to what Kaitlin said. I have thrown my SI joint out so many times. I am so in tune with it now that I know if I mess it up even before it starts hurting. The SI joint is almost the epicenter of your spine and hips so you cannot treat this as a muscular issue. This is a spinal issue and it needs adjusted by a chiropractor.....or if you're like me, 75% of the time I just pop mine back in place on my own. (better to have a professional do it however).
There are specific movements that I know have shifted my SI out of place.....keep in mind it only takes like 2mm to throw it off track and wreak havoc in your lower back/hips.
Things I know have thrown off my SI:
1. Deadlifting and doing touch off reps.
2. Bent over rows (BB or DB)
3. Kicking dumbbells up with your knee to do stuff like DB Bench or DB Shoulder press
4. Kicking a heavybag
5. Landing on your hip or even just sitting on one asscheek for too long on a hard surface (like floor).
Oh and i'd highly advise to not put your wallet in your back pocket when seated.
SI joint pain can damn near cripple you and can last for a very long time if not treated. But its such an easy fix. I have a chiro I trust, who actually was a powerlifting teammate of mine, so he knows exactly what I do to myself and what needs done.
Confucius said, At fifteen I set my heart upon learning.
At thirty, I had planted my feet firm upon the ground.
At forty, I no longer suffered from perplexities.
At fifty, I knew what were the biddings of Heaven.
At sixty, I heard them with docile ear.
At seventy, I could follow the dictates of my own heart; for what I desired no longer overstepped the boundaries of righ.
Confucius, The Analects of Confucius
So I'm 51 it took Confucius 70 years to be at one lol
