The sacrum is a triangular bone situated at the bottom of the spinal column, directly above the tail bone. It stabilizes the pelvis and spine, and works to bring proper movement to both the hips and lower back. A stress fracture of the sacrum is brought about by repetitive force, such as in a long-distance runner. A sacral stress fracture worsens as the aggravating activity continues and presents itself by low back and buttock pain. Rehabilitation exercises emphasize spinal stabilization and should be pain-free.
Safety Considerations
The location and structure of the sacrum lend themselves to caution when performing exercises. It has a large number of nerves passing through it, and its function affects the rest of the body. When exercising, gauge the progression of exercises based on no pain. Immediately after the diagnosis of a sacral stress fracture, cease all aggravating activities. In addition, spinal stability and immobilization might be aided by wearing a lumbar corset.
Front Spine Stabilization
To strengthen the front of your core muscles that stabilize your spine, practice contracting your transverse abdominis muscle. To do this, begin by lying on the floor, on your back. Bend your knees with your feet on the floor approximately hip distance apart. First, tighten the smaller muscles by pretending to hold the flow of urine. Next, contract the larger muscles by bracing to be hit in the stomach. Maintain your breathing throughout the exercise. Hold these contractions for 10 seconds each for three to five sets.
Back Spine Stabilization
Lie on your stomach, on the floor. With your hands stretched out in front of you, lift your feet and hands off the floor, maintaining the same core contraction as in the front spine stabilization exercise. Hold the arms and legs up for three seconds and repeat eight to ten times. This exercise will work to strengthen the core muscles on the back portion of your body.
Side Spine Stabilization
Begin by lying on the floor, on your side. Place your hand that is closest to the floor directly under your shoulder, push up and keep your body in a straight line. Your hips should also be lifted from the floor. Hold for 10 seconds and repeat on the other side. Complete eight to ten repetitions. This exercise will strengthen the side portion of your core, which will work to stabilize your spine and pelvis.
References
- "Stress Fractures"; Peter Brukner et al.; 1999
- "Trail Guide to the Body"; Andrew Biel; 2005
- "Hip and Pelvis Injuries in Sports Medicine"; Carlos Guanche; 2009
- "Yoga on the Ball"; Carol Mitchell; 2003
