How to keep your sacrum happy
48Over the winter holidays I went to Chicago for a short family vacation. Fun, right? Well, on the 5-hour drive there I sat half-turned in the front passenger seat talking to my son (who was in the back seat). My sacrum (that is prone to crankiness) didn’t like it one bit and announced it loud and clear the next day, dampening our plans for fun Chicago excursions. Below is a yoga practice that saved my vacation and made my sacrum happy again. Needless to say, on the drive back I stayed as symmetrical as I possibly could (and it helped).
I know I am not alone. My article about sacroiliac joint pain is still my most popular post. Now I finally got around to making a yoga practice about it, as well 🙂 Keep in mind that this practice is not intended for acute sacrum situations, especially if you don’t have much yoga experience. It worked in my case because I’ve done those movements many-many times before and I know how my body handles them. If you are just starting out, you have to be very careful and err on the side of caution. Pay attention to subtle details. Be especially careful with pose #10, as it it pretty strong. This practice won’t work for everyone, since sacroiliac joint pain can show up for all kinds of reasons, not just hip imbalance. Give it a try and see how your sacrum feels during the practice, after the practice and the next day. Then you will be able to tell if it works for you. And let me know!
Join Sequence Wiz to customize this practice to your liking. Choose your poses, enter the instructions and you are done! See it in action >
Hi, I was wondering if you could suggest an alternative to #4 and #10 suitable for pregnancy? Thanks!
Hi Christina! Sure thing. Take a bolster or roll up a firm blanket and put it on the floor. Come down on your knees and then place the area right above the pubic bone over the bolster. Widen your feet. You will end up with something like supported Upward Facing Dog with feet wide apart. You can either prop yourself with your hands our your elbows, whatever feels right. Don’t exaggerate the lumbar curve. And just stay in that position and breathe deep. Be sure to stay anchored equally through both hips. This move got me through my pregnancy!
Thanks! Will definitely try this!
Loved this practice. I was feeling that my sacrum was a little out of whack for the past two days. Amazingly enough, I received your email today, and after doing your wonderful practice, I am really feeling better. Thank you so much, Olga!
I am so happy to hear that Wendy! It’s always nice to find something that works 🙂 I hope your sacrum continues to cooperate!
So glad I found you and this video. I have a very angry SI joint, possibly due to increasing weights during my weight training class. I did you video this morning for the first time and will continue to do it daily, in hopes of strengthening and healing this problem!
Hi Ronda! So sorry to hear about your “angry SI joint” 🙁 One idea is to focus on symmetry when you do your weight training and cardio. For example, if you do a stationary bike, keep the back of the pelvis against the seat, keep the weight even on the sit bones and push with both legs equally – that sort of thing. If the sacrum gets “angry” often, it means that it gets aggravated by some activity that you do regularly. It’s super important to analyze that along with doing your yoga routine to get maximum results. Please let me know how it goes!
Love this – I was in extreme pain and any movement hurt. I was able to do all these moves, though very gently and it helped. Two weeks later I am still doing the routine daily and my hip pain is almost gone. Driving and sitting too long is still a problem, but it’s getting better.
Hi Anna – I am so happy to hear that! I hope that you get to the place soon where you will only need minimum maintenance 🙂
Thank you for your informative article and practice. I just completed the practice and loved the sequence and cues. I am always looking to further my own knowledge, especially when it comes to keeping my students safe from injury. I was wondering what you suggest for modifications for students who have had knee replacements or those who are not able to be comfortable on their knees for more that one pose, even with the mat doubled. I have two regular students that have these issues and am always mindful to offer them other options that accomplish the same outcome.
Excellent resource to conscious and aware body.
I have degenerative spondylolisthesid at L5 S1 with possible nerve roots compromise.
This yoga looked like it might help.
Have severe rt front bone pain it goes forward on rt side
Moneca
Thanks! A lovely practice for a stressed sacrum. I enjoy your posts! My sacrum felt stressed and now is better – like you, I’ve never have had sacral issues before, but held triangle with maybe not enough preparation. But something else I’d like to tell you; tendons, ligaments, and cartilage need protein. Without protein in the diet, they are at risk for pulls and stains, and loosing stability in the joints. Notice if sacrum or other ligament issues feel better when you haven’t let your protein slip below what’s best for you. This is my personal testimonial. I am reluctant to advise your clever, wise, and thoughtful readers!
Hello Olga,
My question is for bhujangasana,,step 5. I notice that your shoulders are forward of your elbow. I was taught to always keep them in line such as in Sphinx. Can you speak to this for me please?
Thank you. Great site. Learning so much.
Debbie
Hi Debbie! This always depends on what you are trying to accomplish. In Sphinx pose we usually support the weight of the upper body on the arms; because of that it is important to keep the shoulders over the elbows. In this version of Bhujangasana your upper/middle back is doing most of the work which means that you won’t be able to go as high (as you would if you were pushing yourself up with the arms). Since you cannot go as high, you cannot align your elbows under the shoulders. So instead of focusing on that, we focus on creating a slight pulling action with the arms to encourage further upper back engagement. in my tradition we say “function over form” meaning that the form of the pose needs to follow and support the purpose of the pose. Hope this helps!
Hi, what a great website you’ve got! I’m having big problems eith my pelvis since my third delivery in oct 2014. The left side of my pelvis gets misaligned goes anterior and gives me pain over the symphysis and ovef the left SIjoint and my sacrum gets turned. I make physio with no real result and get treatment by an Osteopath who thinks I’ve been having SIjoint troubles for a long time without noticing. I used to run and rockclimb a lot.I now have big troubles walking, standing etc. I have been doing some yoga which someteimes makes it better and sometimes worse and havn’t been able to figure out what poses yet. I will try this yoga routine and see how it goes. Do you think I should try some other of hour yogapractises aswell? Maybe the hip adductor/ abbductor? Thanks for your site!
Cecilia
Hi Cecelia! Thank you for your comment. I would suggest that for now you stick with this yoga practice and don’t try any others. Sounds like for you the stability of the sacrum is the most important thing, so you need to take time to develop it. It might be good to run this practice by your physiotherapist, if you still see him/her. Just be sure to pay attention to subtle details like keeping the pelvis grounded, etc. I hope this practice gives you relief!
thank you.
Hi Olga, Thank you for this practice, absolutely love it! I’ve been having SI Joint problems for the past several years (didn’t know what it was in the beginning, plus it was not that bad, just with certain movements). I’ve been belly dancing for 7 years, but had to stop 2 years ago because the pain got so intense, but also because I learned what the pain was. I went through PT, but it didn’t really help me, although I learned how to put the joint back into place when it pops out of alignment. Now I am very careful when practicing yoga, engaging my core (the corset) before I move, but when I am not really thinking about it (like getting into my car when in a hurry, etc), I feel the pain.
Anyway, I tried your practice, and will continue doing it every day. The only question I have for you is the supine twist. I used to love those, but now cannot enjoy them at all now. The way you are showing it here (unfortunately for me) is painful in the SI Joint area. Do you think I should skip the twist in your sequence, or just move gently side to side, which works sometimes for me.
Thank you for your amazing site! Btw, I saw your article on YogaUOnline. Hope you will be one of the teachers there to do a course! You have so much to teach the yoga community!
Hi Svetalana! Sorry to hear about your sacrum troubles, I know how debilitating it can be. I am happy to hear that you like the practice. When it come to twists, you are absolutely right – twists are tricky. I hesitated before I put that twist into the practice for that exact reason – it doesn’t work for many types of sacrum issues. So if it hurts – please don’t do it. You can do other simple twists in other context (if they feel OK), but in this practice just skip it or do couple of extra leg lifts on that side (if it feels OK). Those twists might feel better in the future, or you might have to stay away from those for a while – either way is fine, there are plenty of other ways to get that spinal rotation action. I hope that helps!
I just wanted to tell you how much I LOVE this sequence and I am so grateful to you for putting it online! I have experienced far too many yoga teachers who seem to ignore the importance of looking out for the well-being of the SI joints. I have been battling sacral hip and low back issues for the better part of two years after a fall off a rather large horse (I landed hard directly on the right side of my SI joint. Ouch!) I recovered from the acute problems with the help of a brilliant physical therapist; Now I use this sequence to supplement for my prescribed PT routine. It is perfect! Whenever I’m feeling stiff or sore I do this sequence and it always helps. It has the perfect balance of strengthening and stretching/relaxing poses. I also appreciate your clear instruction, calming voice and the pacing of the routine. Thank you so much Olga!
Hi Sarah! Thank you for your comment – I am so happy to hear that this practice helps you! For many of us the SI joints need a little extra attention and having a routine that takes care of things when they go out of whack is a great relief. It’s awesome that this practice does it for you!
Been suffering si joint pain for about a year and a half, found your sight and hopeful that it helps. Seems like a great routine looking forward to good results
I’m just loving your tips, sequences, vídeos, drawings and explanations. I’ve recently discoreverd my sacroiliac pain and your material have been very clarified for me. There are so much care and dedication in each word you say. Hope you keep doing this great job. Namastê.
Hi Olga, thank you for this wonderful web and for sharing your excellent yoga work with us.
I suffer from SI joints and sometimes its goes worse if I don’t care my yoga practice.
This sequence works for me, but the first time I did it I had pain on my right SI joints after doing number 8 (twist). So I thought not to do this in my next practice, but finally I decided to do the twist but doing it more slowly. And it worked and I did not feel pain at the end of the sequence! I’m very happy for having discovered this web!
Thank you for this wonderful sequence and article!
I just came across your website and found so many interesting articles, and good advice about taking care of our bodies in our yoga practice. I have been suffering from SI joint issues which have come about through practicing yoga, and I’m sure that I will find a solution through yoga. Thanks so much for the great work that you do. Namaste
Your website is such a generous gift Olga. Thank you! I’m 71 yo yoga beginner with severe SI joint inflammation. I’m using your sacrum exercises – carefully and slowly – and it is truly helpful. I walk everyday as well. Do you have any additional suggestions/cautions that I should be aware of while doing this practice?
Hi Gail! So happy to hear that you find this practice useful. Walking is fantastic, too! The most important thing here is to do your best to maintain symmetry when you do your practice. With sacrum issues in particular the body will try to compensate and cause a hip to pop off the floor in Vimanasana, for example. If this happens, it’s best to keep your feet closer to the ground or not even lift the legs altogether. Small details like that are super important since we are trying to teach the body a new way of doing things, rather then reinforcing existing patterns. So please pay very close attention to small things like that and remember that it’s better to back off rather then power through with poor form. Hope this helps!
Thank you so much Olga! I’ve been telling many friends about your website : )
This is just so good for those of us with SI joint issues. Thank you so much!
Hello Olga, what a wonderful website. I’ve just discovered it while searching for scrum things and I don’t intend to look anywhere else! Your voice is lovely and gentle.
My body is very difficult at the moment with awful withdrawal symptoms from medication (which was prescribed and which I have been reducing over a long time but very nearly off 🙂 ) everything is so stiff and contracted – I don’t know which muscles are too short/too long so I’m just trying to do gentle things to try and remind my body that I do care for it and want to move it forward in the right direction. My question was….at the beginning of your video it said not for acute issues but for ongoing things. I can tell something is not quite right with my sacrum and it is likely twisted a little but I’m not sure what side but seems to be the left. Do I need to correct it first with some other type of manoeuvre or is this practice designed to help it find its way back to its balanced position and then to help it to stay normal? I just did the practice and very stiff in the hips but I didn’t force anything and i can chart my progress. I am going to try your other resources but one slow step at a time for me. I did have another question…my left leg is medially rotated more than right and my knee drops in and foot rotates out….would this help with that problem or is there another sequence. Sorry if it’s not appropriate to answer specific questions, it’s just that I am so delighted to have found something I can really connect with as there is so much overwhelming information out on the Internet. Thank you very much.
Hi Olga, I’m excited to have discovered your article & video. Having experienced on/off pain for about 6 years in my left SI joint region following a fall down a staircase at university, I have finally decided to make the time to do something about it rather than put up with it in my busy life. Today I tried your yoga sequence, the clamshell was only exercise that made my SI joint feel noticeably aggravated on the affected side. All other movements I found to be gentler. I look forward to experiencing results, thank you for putting this out there. I think it’s just what I need.
This is a beautiful practice. Really helped my sacrum relax. Your voice is soothing and I like the silences too.
Thank you. I have struggled for years with this problem. I finally feel like, with your help and support I Better understand the issue and you do too! I love your tone and appreciate your publishing this. I think unlike PT, your combination of breathing yoga approach is something I can stick with 🙂
Namaste
Hi Olga,
Can you please help me I ve had SI joint Issues for 3 years. I need some guidance. I have a lot of tight muscles, and imbalances. My pelvis is twisted, I m told back on the right and forward on the left with the sacrum slightly to the right. My adductors, especially on the right are painful, down to the medial knee. What videos can you recommend. I need to build up my strength and flexiblilty. Before I had this problem I was fit and did yoga regularly. Some of the poses and length of the classes are hard for me. For now walking is even difficlut.
Thanks Olga,
Looking forward to any advice you have.
Loved this. ? I have had a tension in the piriformis/rotaters on one side for a while and I think it’s pulling on the SI.
Thank you for this wonderful and informative site. I have just followed the video practise and feel so much better. I have injured by SI joint the second time now and was in huge amounts of pain this morning. Any movement hurt. Thanks so much. I will practise this routine daily and be very mindful of assymetric pelvic movements in my classes from now on.
That forward bend in your article was definitely what caused it, I felt this during the class and have been in pain ever since.
Thanks so my much!! In terms of therapeutic remedies I can recommend Epsom salt and Arnica oil baths for joint pain as well.
Thanks again! Namaste ??
I’m so glad that I found your site! I have been struggling with hip issues and a moved sacrum since a hard fall on ice in 2004. I am loving that you provide therapeutic yoga, and can’t wait to try more of your practices.
I have a question. When I draw my knees to my chest while in a reclined position, it feels like there is a ball at the front of my hip that prevents me from bringing my knees really tight to my chest, is this normal and can i increase this movement? I also suffer from kyphosis, and lordosis……any recommended practices for these conditions would be very much appreciated too…..I do not want to end up like my mother with a huge ‘dowagers hump’ in my back.
Thanks!!
Amazing! With your help I think I’ve finally sorted out my chronic nerve pain!
Your yoga practices have given me an unprecedented body awareness. I thought the pain was in my hips until yesterday when I realized it was radiating from my sacrum. I did some wiggles to confirm, and then this practice. Like magic, the pain melted away! Previously it didn’t respond to medication and when it mysteriously showed up, it would keep me awake at night crying. Now, finally, I have a tool that I can use to get relief!
Thank you! I can’t imagine my life without your yoga practices… actually, I can and I don’t ever want to go there again!
Oh Pinkie, I am so happy to hear that! Thank you for your beautiful and heartfelt comment. I have experienced sacrum pain myself and I know how debilitating it can be. I am so excited that you have found relief! You are also bringing up a fundamental point: often “it’s the victims who cry out, not the criminals”, meaning that pain in the hip can have a very different origin. Thanks again for sharing your experience – I love how you keep me posted on your journey through my practices 🙂
I have had sacrum pain for many years now. It all started after I had two pregnancies, with very large babies. My chiropractor has encouraged me to continue doing yoga, but I’ve been finding, through the years, that a lot of yoga seems to irritate that whole area instead of making it feel better. Not necessarily in the short term, but in the long term.
Your videos have changed all of that! Your yoga practices have helped me so much! I do a lot of walking, but these practices are such a wonderful balance for that with gentle stretching and strengthening. It has helped me to manage the pain. I may never have a pain-free sacrum, but you have helped me so much to at least be able to manage it so much easier.
Thank you so much, Olga.
Hi Olga,
Thank you for this simple, effective and unpretentious sequence. It makes me happy over and over again.
Milena
This is 1 of my go-to practices however when sacrum is really “cranky” I eliminate the twist #5 + add a supine “core” that works my transversus abdominis + end practice in virasana on blocks + do Kapalabhati
That’s so great to hear! Love the way you adapt it, too 🙂
Loving the video re sacrum problems . I think I need to take much more care in my practice as increased gym activity / different teachers are not helping my « mis- alignment «
Would be interested in further info .
Thank you .
Hello, than you for informative webpage. I would like a solution for me, i have pain doing the vimanasana. can I do it with upper boddy down on mat? Discomfort is in lower back where the curve is on its max. Also lying on my stomach the contact with floor is not right. Hope you can direct me to suitable practices.
Manythanks