Exercises for Sacral Pain

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Sacral pain is defined as any pain experienced in the lower back region, specifically between the fifth lumbar segment and the coccyx, or tailbone. Symptoms include aching, tingling, numbness or shooting pains in the lower back, buttocks and legs. Pain can be brought on by prolonged standing or sitting, or extended periods of activity. Several exercises can strengthen your sacral region and keep you pain-free.

Thigh Exercise

A common type of sacral pain is known as sciatica, or pain of the sciatic nerve, which causes numbness or stabbing pains in the buttocks or backs of legs. Stretching your thigh can help stop the pain when it occurs. Lie on your back and slowly pull the affected leg to your chest, stretching your buttocks and the back of your thigh. Hold your leg in position with your hands cupped over your knees for a count of 30 seconds. Repeat until the pain subsides. Repeat two to three times throughout the day to help prevent sciatic pain.

Hamstring Stretch

Tight hamstring muscles can make it very difficult for you to sit up straight. Taking a moment to loosen the muscles can not only improve your posture, but also protect you from early onset degenerative disc disease. Lie on your back and lift one leg until it is at a 90-degree angle with your hip. Straighten your knee as much as possible and point your toes toward your head. Hold the pose for 30 seconds and release, alternating to the other leg. Never overstretch; if it is too painful to continue straightening your knees or toes, stop immediately and slowly bring your leg to rest.

Pelvic Twist

Shortened muscles can cause pain by putting your spine out of alignment. Stretching daily and keeping your muscles limber helps prevent this type of pain. Lie on your back and pull your knees to your chest. Slowly twist your legs to the left, turning at the hip, until they are lowered to the floor. Hold for a count of five and slowly bring your knees back to your chest. Repeat with the opposite side, stretching each side at least five times.

Abdominal Stretches

Use abdominal stretches to strengthen the lower back. Lie on your back with your knees bent and your feet on the floor. Take a deep breath and exhale, reaching your arms to the ceiling and slowly pulling your torso upward with your abs. Do not use your neck to lift your body. Hold the pose for one to two seconds, then slowly lower your torso back to the ground. Repeat this exercise as many times as you can, at least once a day.


Consult your doctor before beginning a new exercise regimen, especially if you have severe back pain. Always warm up before exercising by taking a short walk or stretching gently. These exercises are designed for slow stretching -- never rush your exercise regimen. Rushed stretching may cause muscle strain and more pain.