Maja, 36 years old, has recovered from her runner’s knee and goes back into the running training. A couple of months without injury offences, you will increase your training workload. In a week, your next half marathon. There is pulling and it hurts in your left buttock. “The runs, the soreness of my Interval?”, Maja asks.

But the next day, a strong back, in addition, there is pain radiating up into the leg. Like a knife piercing the lower back, unnerving. From the Sofa to stand up, or to weigh the children down, more is not your place as soon as possible. Maja is Worried: “I fell and don’t remember? This is about a herniated disc?”

Maja tried it with pain medication, heat and cold therapy. But the pain won’t go away. “In the cross of many muscles, which are important for the mobility of the torso and legs is very important,” says Pouria Taheri, orthopedist in Berlin. “In the case of back pain, many aspects can play scary, and the pain from radiation is usually unspecified in the back and the legs.” A herniated disc is possible, but not the most likely cause. Therefore, a detailed clinical examination is important in connection with a current MRI image of the lumbar spine.

where is the pain on the cross?

One likely possibility is: a blockage in the sacroiliac joint, short-ISG. The ISG is the Transition from the sacrum to the Ilium. “To ensure that it is referred to as the joint,” says Taheri, “it has very little room to move.” But this is quite reasonable: The joint, keeps the Transition of the lumbar spine to the pelvis is stable, strong ligaments surrounding the sacroiliac joint to direct the force from the upper into the lower part of the body.

In the Region ISG to many muscles, such as the large gluteal muscles that stabilize the joint. “But if you walk a lot and long, false or Obesity has elevates, it can cause Overloading, tension and muscular imbalance,” says sports doctor Taheri. This then leads to a small but significant misalignment of the joint. It is created through everyday movements – an inflammatory process around the joint. The result: pain in your lower back.

A sports doctor recommends usually physiotherapy. Through manual treatments, the therapist tries, the mobility and the original joint position, so that muscle tone and tension of the short muscles around the cross, come back into balance. This is, however, not with a hand grip, but needs time. Necessarily Concerned should take a running break until the pain is gone, otherwise the injury will only get worse.

back pain Stress

Also, emotional stress is the cause of the cross can be a pain. “There are not only physical changes in the cross noticeable,” says Taheri, “Stress in the workplace, armed with the family and the General emotional discomfort can be a trigger.” The sports doctor is convinced that it is often a stress, poorer life can change style and less pressure, the pain.

The life-style of the average German – a lot of staring, Sitting, working on the Computer and with the curved back on the phone, however, is characterized by too little exercise. This can also cause pain in the cross. “We tense our muscles throughout the day to little and relieve the pressure on the skeleton,” says Taheri.

stretching exercises and build muscle

no matter Where the pain come from in the cross: to mobilize The muscles and to stretch, and especially the buttocks and back muscles to be strong with body Exercises to stabilize the A and O.

If the pain is already there, help various stretching exercises for the back. For example, in the torso bend forward and try to touch with the hands the floor, the legs remain stretched. To prevent, to the cross pain does not so quickly come back: Planks with movement (e.g., knee to elbow pull) and other stabilization incorporate exercises in the training plan.