Free Back Pain Exercises Libreria di Fisioterapia
Stabilità del Bacino

Disfunzione dell'Articolazione Sacroiliaca

Infiammazione o micro-instabilità articolare producono dolore puntiforme unilaterale al gluteo.

QUADRO CLINICO

Sintomi Principali

  • Dolore localizzato su un lato del bacino caricando il peso
AVVERTENZA CRITICA

Movimenti da Evitare

  • ✗ Torsioni asimmetriche estreme
💡 PERLA CLINICA DI FISIOTERAPIA

Rinforza il medio gluteo con clamshell e ponti per dare stabilità al bacino.

SEQUENZA PROGRESSIVA

Protocollo di Esercizi Prescritto

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

Stretching a 4 del Piriforme e Nervo Sciatico

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
Rinforzo 3 mins • 3s

Ponte Glutei per la Stabilità Pelvica

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
Rinforzo 3 mins • 5s

Bird Dog (Stabilizzatore del Core di 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
Rinforzo 3 mins • 3s

Deadbug (Controllo Anti-Estensione Lombare)

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

Allungamento dei Flessori dell'Anca in Ginocchio

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
Rinforzo 3 mins • 2s

Clamshell (Attivazione del Medio Gluteo)

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

Allungamento Laterale in Piedi per Quadrato dei Lombi

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

Domande Frequenti: Sacroiliaca

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.
LETTERATURA SCIENTIFICA

Evidenze Peer-Reviewed & Linee Guida

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