Free Back Pain Exercises Bibliothèque de Kinésithérapie
Stabilité Pelvienne

Dysfonction de l'Articulation Sacro-Iliaque

L'instabilité ou l'inflammation de l'articulation sacro-iliaque crée une douleur unilatérale aiguë.

TABLEAU CLINIQUE

Symptômes Courants

  • Douleur localisée sur un côté du bassin en appui unipodal
PRÉCAUTION IMPORTANTE

Mouvements à Proscrire

  • ✗ Torsions asymétriques forcées
💡 CONSEIL DE KINÉSITHÉRAPEUTE

Renforcez le moyen fessier pour verrouiller le bassin.

SÉQUENCE PROGRESSIVE

Protocole Thérapeutique Prescrit

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

Étirement en 4 du Piriforme et Sciatique

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
Renforcement 3 mins • 3s

Pont Fessier pour Stabilisation Pelvienne

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
Renforcement 3 mins • 5s

Bird Dog (Stabilisateur du Tronc selon 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
Renforcement 3 mins • 3s

Deadbug (Contrôle Anti-Extension du Tronc)

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

Étirement du Psoas-Iliaque en Fente Basse

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
Renforcement 3 mins • 2s

Clamshell (Renforcement du Moyen Fessier)

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

Inclinaison Latérale Debout pour Carré des Lombes

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

Questions Fréquentes: Sacro-Iliaque

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.
LITTÉRATURE SCIENTIFIQUE

Preuves Validées par les Pairs & Recommandations

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