In Saturdays class there was a question, “Can we stretch and rebalance our sacrum?” The answer. You can not stretch it directly, but you can use stretching of the surrounding muscles with certain asanas/postures to help bring it back to place, and I will show you this week in class. 😉
First a little anatomy. Where and what is the sacrum?
Your sacrum is a small bone at the base of your spine that looks like an upside-down triangle. Found in the middle of your two hip bones, the ilia. These bones connect the spine to your legs. The sacrum is actually made up of five vertebrae that fuse together between age 18 to 30. The coccyx, which is located under the sacrum, and is made of three to five vertebrae that are naturally fused together. There is also a joint between the sacrum and the ilia, called the sacroiliac joint, or SI joint. I wont even mention all the ligaments connecting all these bones together making the sacrum really at the mercy of the muscles and bones that surround it.
Stretch too far or have a hard fall and it can shift out of place. Any injury to your sacrum you’ll probably only feel a dull pain. Instead of pain radiating down into your leg like some back injuries, a sacrum injury will hurt right in the area of the sacrum, the lowest part of your spine. As mentioned above, with the help of certain asanas stretching the surrounded muscles to reposition and aid in your recovery process.
We will focus on the asanas that stretch the folowing muscles; psoas (runing from the thigh bone through the length of the abs, originating on the lowest thoracic vertebra and each of the five lumbar vertebrae of the lower back, and extending down through the pelvis to attach on the inside of the upper femur, crossing three major joints—the hip socket, the joint between the lumbar spine, the sacrum, and the sacroiliac joint), piriformis (its most fundamental job is to provide stability to your sacrum, it sits behind the hip sockets, extending from the upper, outer corner of each femur to the sacrum), hip flexors (muscles across the front of the hips that affect the position of the pelvis, which in turn affects the position and movement of the lower back), and last but not least rectus femoris (part of the quadriceps muscle on the front of the thigh, runs down the center of the thigh, and inserts on the shinbone (tibia) just below the knee extending and straightening the knee, and also flexes the hip).
Come join us this week and get a good anatomy lesson as well as bring a little more balance to your sacrum, relieving tension in the lower back.
X Om Shanti