Your sacrum is located at the bottom of your spinal column just under your lower back. It is composed of five bones fused together, and helps anchor your lower back to your hip bone. Fractures, or breaks, in this bone are often very painful injuries that can require weeks or months of bed rest to heal. Following the bed rest, your doctor is likely to prescribe exercises to help stretch and strengthen your lower back and core muscles. Check with your doctor to determine which exercises are appropriate for your specific injury.
Lie down on your back with your knees bent and the soles of your feet on the floor. Cross your arms over your chest and touch your knees together. Use your trunk muscles to lift your hips off the floor until there is a straight line from your knees to your shoulders. Hold this position for about five seconds and then use a slow and controlled motion to lower your hips back to the ground. Repeat.
Video of the Day
Straight Leg Raise
Lie down on your back with your knees bent and your hands by your sides. Tighten your abdominal muscles and straighten your left leg while keeping your other knee bent and your feet flat on the floor. Use a slow and controlled motion to lift your straightened leg until the knee of your straightened leg is directly beside your bent knee. Hold this position for a couple of seconds and then slowly bend your leg and place your foot on the floor. Repeat for an equal number of repetitions using each leg.
Lie down on your stomach with your feet together and your arms at your sides with your palms touching your hips. Lift your head and shoulders off the ground as far as you can without pain. Hold this position for about five seconds and lower your upper body back to the ground. Be sure to tell your doctor if this exercise causes severe pain. Repeat.
Lying Hip Extension
Lie down on your stomach with your legs outstretched behind you and your arms under your head. Keep your head and upper body on the ground and slowly lift your right leg off the ground while keeping your knee straight. Hold this position for a couple of seconds and then slowly lower your leg to return to the starting position. Repeat for an equal number of repetitions with each leg.
Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.