Free Back Pain Exercises Biblioteca de Fisioterapia
Estabilidade Pélvica

Disfunção da Articulação Sacroilíaca

Instabilidade ou inflamação no sacro gera dor pontual em um lado do glúteo.

QUADRO CLÍNICO

Sintomas Comuns

  • Dor localizada em um lado do quadril ao apoiar o peso em uma perna
AVISO CRÍTICO

Movimentos a Evitar

  • ✗ Torções pélvicas assimétricas agressivas
💡 DICA CLÍNICA DE FISIOTERAPIA

Fortaleça o glúteo médio com clamshell para estabilizar o quadril.

SEQUÊNCIA GRADUAL

Protocolo de Exercícios Prescrito

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

Alongamento em Quatro para Piriforme e Ciático

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
Fortalecimento 3 mins • 3s

Ponte de Glúteos para Estabilização 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
Fortalecimento 3 mins • 5s

Bird Dog (Estabilização do 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
Fortalecimento 3 mins • 3s

Deadbug (Controle Anti-Extensão do Core)

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

Alongamento do Psoas em Ajoelhado

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
Fortalecimento 3 mins • 2s

Clamshell (Ativação do Glúteo Médio)

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

Inclinação Lateral em Pé para Quadrado Lombar

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

Perguntas Frequentes: Sacroilíaca

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

Evidências Revisadas por Pares & Diretrizes

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