Your sacrum is the triangular-shaped bone -- actually five bones fused together -- at the base of your spine. Pain often occurs in this area because it is subject to a lot of stress and movement during sporting activities. Sitting for long periods of time can also place a lot of pressure on your sacrum. You may find that certain stretches help ease the pain associated with your sacrum.
The Sacral Region
Your sacrum provides a base for your spine, connects with your hip bones to form the sacroiliac joints, and conducts the sacral nerves and blood vessels, says Ullrich. If your sacroiliac, or SI, joints are hypermobile or not mobile enough, you can experience pain -- usually on one side of your lower back -- that radiates down the corresponding leg. Problems with the SI joint and the sacrum can be tricky to accurately diagnose because the symptoms are similar to those of a herniated disk or sciatica. Gentle stretches can help improve your range of movement in the affected SI joint and reduce any inflammation associated with a sacrum that is out of place.
Knee to Chest Stretch
Lie on your back with your feet flat on the floor and your knees bent. Draw one knee into your chest, holding it behind the kneecap with both hands, and gently pulse the knee into your chest a few times to increase the stretch before returning your foot to the floor. Swap legs and repeat 10 times on each side.
Lie on your stomach on the floor and straighten your arms to lift your torso off the floor. Your hips and legs should stay in contact with the floor at all times. It’s also important to keep the muscles in your back, buttocks and legs relaxed to avoid placing any pressure on your lower back. Try to stay in the stretch for about five seconds, gradually increasing it to 30 seconds as your flexibility improves and your pain eases.
Lie on your back with your feet flat on the floor and your knees bent. Keeping your knees together and your feet on the floor, gently rock your knees to one side and then the other. You won’t be able to move your legs too far in either direction, and your lower spine should stay relatively still, but this movement provides a nice, gentle stretch for the affected joints.
Stand with your feet shoulder-width apart and then crouch down as far as you can go. Keep your feet flat on the floor and push your buttocks back, aiming to get your hips as low as you can. Hold the stretch for 10 seconds, gently straighten up and repeat the exercise five to 10 times, three times a day.
Hip Flexor Stretch
Kneel on the floor and then bring one foot forward, placing it flat on the floor, with your knee bent at 90 degrees. Lean into the leg in front, pushing your hips forward, and hold the stretch for up to 20 seconds. Make sure you keep your back straight throughout the stretch. Relax and repeat up to five times. This stretch targets the hip flexor muscles located on the front of your hips, improving the overall mobility of your hips.