Free Back Pain Exercises Biblioteca de Fisioterapia
Estabilidad Pélvica

Disfunción de la Articulación Sacroilíaca (SI)

La inflamación o micro-inestabilidad en la unión entre el sacro y la pelvis produce dolor unilateral punzante sobre el glúteo.

PRESENTACIÓN CLÍNICA

Síntomas Comunes

  • Dolor puntual en un lado de la pelvis al cargar peso en una sola pierna
PRECAUCIÓN CRÍTICA

Movimientos a Evitar

  • ✗ Posturas asimétricas profundas que fuercen la torsión pélvica
💡 CONSEJO CLÍNICO DE FISIOTERAPIA

Fortalece el glúteo medio con clamshells y puentes para bloquear la estabilidad de la pelvis.

SECUENCIA PASO A PASO

Protocolo de Ejercicios Prescrito

7 EXERCISES
Clinical back pain images demonstration - PIRIFORMIS / SCIATIC RELEASE
PIRIFORMIS / SCIATIC RELEASE
🎯 Deep Gluteal Tension
Nerve Glide 3 mins • 30s

Estiramiento en Cuatro para Piriforme y Ciática

Releases the deep piriformis muscle to relieve sciatic nerve impingement and glute ache.

L4-L5 L5-S1 Piriformis Gluteus Medius +1
Guide
Clinical back pain images demonstration - GLUTE & PELVIC STABILITY
GLUTE & PELVIC STABILITY
🎯 Posterior Chain
Fortalecimiento 3 mins • 3s

Puente de Glúteos para Estabilización Lumbo-Pélvica

Activates inhibited gluteals and posterior chain to remove excessive load from lumbar extensors.

L3-L4 L4-L5 Gluteus Maximus Hamstrings
Guide
Clinical back pain images demonstration - MCGILL CORE STABILIZER
MCGILL CORE STABILIZER
🎯 Rotational Control
Fortalecimiento 3 mins • 5s

Bird Dog (Estabilizador del Core de McGill)

One of the "McGill Big 3" exercises that strengthens the lumbar stabilizers with minimal spinal load.

T6-T7 T7-T8 Multifidus Erector Spinae +2
Guide
Clinical back pain images demonstration - ANTI-EXTENSION CORE
ANTI-EXTENSION CORE
🎯 Deep Transverse Core
Fortalecimiento 3 mins • 3s

Deadbug (Control Anti-Extensión Lumbar)

Re-trains the deep transverse abdominis to protect the lumbar spine during extremity movement.

L1-L2 L2-L3 Transverse Abdominis Internal Obliques +1
Guide
Clinical back pain images demonstration - PSOAS & HIP DECOMPRESSION
PSOAS & HIP DECOMPRESSION
🎯 Anterior Hip Flexors
Desk Relief 3 mins • 30s

Estiramiento del Psoas Ilíaco en Semiarrodillado

Decompresses the lumbar spine by releasing chronically shortened iliopsoas muscles caused by prolonged sitting.

L1-L2 L2-L3 Iliopsoas Rectus Femoris +1
Guide
Clinical back pain images demonstration - GLUTEUS MEDIUS STABILITY
GLUTEUS MEDIUS STABILITY
🎯 Pelvic Symmetry
Fortalecimiento 3 mins • 2s

Clamshell (Activación del Glúteo Medio y Cadera)

Isolates the gluteus medius to stabilize the sacroiliac joint and prevent pelvic drop during walking.

L4-L5 L5-S1 Gluteus Medius Gluteus Minimus +1
Guide
Clinical back pain images demonstration - LATERAL QL STRETCH
LATERAL QL STRETCH
🎯 Quadratus Lumborum
Desk Relief 2 mins • 25s

Inclinación Lateral de Pie para Cuadrado Lumbar (QL)

Decompresses the Quadratus Lumborum and side waist to relieve asymmetrical pelvic and lower back tightness.

T11-T12 T12-L1 Quadratus Lumborum Latissimus Dorsi +1
Guide
CLINICAL QUESTIONS & ANSWERS

Preguntas Frecuentes: Articulación SI

Q How do I know if my pain is SI joint or lumbar spine?
SI joint pain typically concentrates right over the posterior superior iliac spine (the dimple on one side of your lower back) and does not usually radiate below the knee, unlike classic lumbar sciatica.
Q Can glute bridges fix SI joint instability?
Yes. Bilateral symmetrical glute bridges engage both gluteus maximus heads and create pelvic force-closure across the sacrum without putting asymmetrical rotational torque on the pelvis.
LITERATURA CIENTÍFICA

Evidencia Revisada por Pares y Guías Clínicas

  • •
    "Force-Closure and Pelvic Stability in Sacroiliac Joint Rehabilitation" — Manual Therapy & Postural Rehabilitation (2023).