Your sacrum is the flat bone located at the very bottom of you spinal column that attaches to your pelvis. Your hips are positioned to the side of your pelvis. Both your hips and sacrum play an integral role in your ability to sit and stand for extended periods of time. Pain in either one of these locations can make it difficult for you to enjoy your normal activities. Stretching and strengthening exercises can be used to increase mobility and reduce pain.
Hip Flexor Stretch
A standing hip flexor stretch is beneficial in stretching your hip joint as well as your sacrum. To complete this exercise, stand up straight with your feet positioned shoulder-width apart. If you need to, stand beside a table or bench to help maintain your balance. Lift one of your knees up as high as you possibly can. Try to make your thigh parallel to the ground. Tighten the muscles in the front of your hip. Hold this position for two seconds. Relax and repeat 10 times for each leg.
Knee to Shoulder Stretch
A knee to shoulder stretch can help to strengthen your hip muscles as well as your sacrum. Lie on your back with your legs fully extended. Bend one of your legs at your knee and grasp both of your hands around it. Pull your knee as close to your shoulder as you can. Hold for a second. Relax and repeat. Complete this exercise 10 to 20 times with each of your legs.
Crouching Exercise
A crouching exercise is similar to a squat and can work your hip muscles as well as your sacrum. Stand up tall with your feet positioned shoulder-width part. Place both of your hands by your hips and crouch down as far as you comfortably can. Keep your back straight, but you can lean forward as you complete this exercise. Once you get as low as you can, hold this position for 10 seconds. Relax and repeat 10 times.
Lower Back Roll
A lower back roll exercise is beneficial in strengthening and increasing mobility in your sacrum. Lie on the ground with your arms extended out at your sides, in line with your shoulders. Your feet should be flat on the ground with your knees bent. While keeping your back straight and flat on the ground, rotate your lower back and hips so that you knees drop to one side. Return to the starting position and drop to the other side. This exercise should be completed 10 times for each of your sides.
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