![\"Lower](\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/07\/schmerzen-unterer-ruecken-physiotherapie-praxis-berlin-mitte-christian-marsch.png\" "\\"Lower")
<\/figure>\n\nCauses of complaints in the SI joint<\/h2>\n\n
The sacroiliac joint can be irritated or blocked by various factors. Frequent triggers: <\/p>\n\n
- \n
- Long, one-sided sitting<\/strong>, e.g. in the office or car<\/li>\n\n\n\n
- Leg length difference<\/strong>, congenital or acquired<\/li>\n\n\n\n
- Pelvic changes after birth<\/strong><\/li>\n\n\n\n
- Fall on the buttocks or pelvis<\/strong><\/li>\n\n\n\n
- Incorrect loads due to sport or everyday life<\/strong><\/li>\n<\/ul>\n\n
Many patients report that the pain does not occur directly in the middle of the back, but slightly to the side – often at the level of the buttocks. The pain sometimes radiates into the groin or thigh. <\/p>\n\n
How can you recognize an SI joint problem?<\/h2>\n\n
Typical indications:<\/p>\n\n
- \n
- Pain when sitting, especially on soft surfaces<\/li>\n\n\n\n
- Restrictions when bending or turning<\/li>\n\n\n\n
- Difficulty getting up from a sitting position<\/li>\n\n\n\n
- Feeling of instability in the pelvis<\/li>\n<\/ul>\n\n
These symptoms are not always clear. A precise examination is therefore important. <\/p>\n\n
How we proceed in physiotherapy<\/h2>\n\n
At Physiotherapie Berlin Mitte Marsch, we first carry out a detailed assessment. In doing so, we check <\/p>\n\n
- \n
- Mobility in the ISG<\/li>\n\n\n\n
- Position of the pelvis and lumbar spine<\/li>\n\n\n\n
- Muscle tension in the buttocks, back and thighs<\/li>\n\n\n\n
- Stress patterns in everyday life<\/li>\n<\/ul>\n\n
Depending on the findings, we use targeted mobilization techniques. The aim is to restore movement in the joint, regulate muscular tension and harmonize the interaction of the pelvis and spine. <\/p>\n\n
Treatment approaches<\/h2>\n\n
Our therapeutic measures include<\/p>\n\n
- \n
- Manual mobilization<\/strong> of the SI joint<\/li>\n\n\n\n
- Strengthening<\/strong> the stabilizing muscles, especially the buttocks and torso<\/li>\n\n\n\n
- Stretching<\/strong> shortened structures, e.g. hip flexors<\/li>\n\n\n\n
- Fascia treatment<\/strong> to release tension<\/li>\n\n\n\n
- Posture and movement training<\/strong> for everyday life and work<\/li>\n<\/ul>\n\n
We provide specific exercises that are tailored to your situation. In this way, we promote self-awareness and reduce the risk of new blockages. <\/p>\n\n
What you can do yourself<\/h2>\n\n
- \n
- Make sure you exercise regularly in everyday life<\/li>\n\n\n\n
- Avoid sitting rigidly for long periods of time<\/li>\n\n\n\n
- Use a firm surface, not soft cushions<\/li>\n\n\n\n
- Move consciously and slowly in the morning after getting up<\/li>\n\n\n\n
- Strengthen the muscles around your pelvis and back<\/li>\n<\/ul>\n\n
These measures support the therapy and improve stability in the lower back in the long term.<\/p>\n\n
![\"ISG](\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/07\/isg-physiotherapie-praxis-berlin-mitte-christian-marsch.png\" "\\"ISG")
<\/figure>\n\nConclusion: keep an eye on the SI joint<\/h2>\n\n
Pain in the sacroiliac joint is common, but often difficult to pinpoint. At Physiotherapie Berlin-Mitte Marsch, we analyze the causes precisely and provide targeted treatment – with the aim of restoring your mobility and quality of life in everyday life. <\/p>\n\n
3 simple exercises to relieve the sacroiliac joint<\/h2>\n\n
These exercises support mobility in the SI joint, release muscular tension and promote stability in the lower back. Perform the exercises slowly and in a controlled manner. If you experience pain: stop and seek medical advice. <\/p>\n\n
1. leg swing in supine position<\/strong><\/h2>\n\n
Aim:<\/strong> mobilization of the pelvis, gentle movement in the SI joint<\/p>\n\n
- \n
- Lie on your back, legs up, arms at your sides<\/li>\n\n\n\n
- Let both knees slowly tilt to the right, then back to the center<\/li>\n\n\n\n
- Then tilt to the left<\/li>\n\n\n\n
- Movement remains small and pain-free<\/li>\n\n\n\n
- Repetition:<\/strong> 10-15 times per side<\/li>\n<\/ul>\n\n
2. cat hump – horse back in quadruped position<\/strong><\/h2>\n\n
Aim:<\/strong> to release tension in the pelvic and lumbar region<\/p>\n\n
- \n
- Stand on four feet with your hands under your shoulders and your knees under your hips<\/li>\n\n\n\n
- As you exhale: round your back, chin towards your chest<\/li>\n\n\n\n
- When inhaling: lower your stomach, raise your head slightly<\/li>\n\n\n\n
- Repetition:<\/strong> 10-12 times at a calm pace<\/li>\n<\/ul>\n\n
3. pelvic tilt while sitting or standing<\/strong><\/h2>\n\n
Aim:<\/strong> training pelvic mobility<\/p>\n\n
- \n
- Sit on a stool or stand upright<\/li>\n\n\n\n
- Tilt your pelvis slightly forward (hollow back), then back (rounded back)<\/li>\n\n\n\n
- Only move your pelvis, keep your upper body still<\/li>\n\n\n\n
- Repetition:<\/strong> 10-15 times slowly alternating<\/li>\n<\/ul>\n\n
- Strengthening<\/strong> the stabilizing muscles, especially the buttocks and torso<\/li>\n\n\n\n
- Manual mobilization<\/strong> of the SI joint<\/li>\n\n\n\n
- Leg length difference<\/strong>, congenital or acquired<\/li>\n\n\n\n