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Yoga for Sacrum Pain: Gentle Poses and Stretches to Soothe Your Lower Back and Hips

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May 16, 2023


Some of your doctors actually might not be recommending the best treatment option for your sacrum pain. If you suffer from sacrum pain, you know how debilitating it can be. And frankly, in most people’s cases, surgery or popping painkillers like Skittles is not the answer.


The sacrum is the triangular bone located at the base of the spine, and pain in this area can radiate throughout the lower back and hips. Luckily, practicing yoga can be an effective way to alleviate sacrum pain and promote overall spinal health. A review of multiple studies published in the Journal of Orthopedic Science found that yoga can improve lumbar spine mobility and reduce back pain.


In this article, we’ll explore some gentle yoga poses and stretches that can help soothe your lower back and hips.


Here are some gentle poses and stretches to get started:


Child’s Pose

Child’s Pose is an amazing stretch that can help release tension in the lower back and hips. Get on a mat and start on your hands and knees and slowly lower your hips back toward your heels.


As you lower your hips back towards your heels, simultaneously reach your arms forward. Rest your forehead on the mat and hold for several breaths.


Cat/Cow Pose

The Cat/Cow is a great flowing sequence that can help mobilize the spine and release tension in the mid & lower back. To start, get on your hands and knees — shoulders directly under your palms.


Take a deep inhale as you arch your back and tuck your head towards your collarbone.


Exhale as you collapse your spine and lift your chin towards the ceiling. Repeat several times, moving with your breath.


Downward-Facing Dog

Downward-Facing Dog is a classic yoga pose that can help stretch the entire posterior chain, including the hamstrings, calves, and spine. It’s also a great movement for strengthening the upper body and elongating the spine.


To perform this exercise, start on your hands and knees. Then lift your hips up — straightening your arms and legs. Press your hands and feet firmly into the mat and hold for several breaths.


People also peddle their heels to increase the stretch in their hamstrings.




Pigeon Pose

Pigeon Pose is a deep stretch that targets the hips and glutes. Begin in Downward-Facing Dog, then bring your right knee forward and place it behind your right wrist.


Extend your left leg behind you and lower your hips down towards the mat. Hold for several breaths, then repeat on the other side.


Other variations include falling forward and bringing your forehead to the floor. Or, blocking the bent knee with the opposite side arm and looking back at the extended leg’s heel.


These variations deepen the stretch in the hip flexors and lower back particularly.


Supine Twist

Supine Twist is a great exercise that can help release tension in the spine and hips. This movement is amazing at relieving sacrum pain and lower back pain.


First, lie flat on your back and extend both of your arms. Then bend your knees and bring them towards your chest.


Finally, gradually lower your legs to the right side of your body as you turn your head to the left. Hold for several breaths, then repeat on the other side.



Incorporating these yoga exercises and stretches into your daily routine can help alleviate sacrum pain and promote overall spinal health.


With regular practice, you may find that your sacrum pain decreases and your overall well-being improves.








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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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