Fitness, Your Dream Body

Relieve Pain From Sitting All Day With These Sacrum Release Stretches


Our Sacrum, otherwise known as our tailbone, and all the connective tissue around it can hold a lot of stress and tension from sitting too long, misalignment in the spine, or even hormones. The sacrum is directly connected to the pelvis, which is the base for the entire spinal column. When we have pain in this area, it can radiate up the entire back, down our legs, or out to our hips. Inflammation of the sacroiliac joint can happen when the ligaments around the tailbone are tight. Stretching the surrounding muscles and performing sacrum release exercises that create space in the vertebrae relieves pain. To properly locate your sacrum, find the two dimples on either side of the base of your spine. Those are at the top of your sacroiliac joints and your sacrum sits in between. Here are 4 moves you can do to relieve tension in your sacrum.

4 Sacrum Release Moves to Relieve Low Back Pain

1. The Sacrum Stretch– A popular stretch for the sacrum recommended by physical therapists. Squat down with your feet wide apart and lean forward dropping your chin to your chest. Lift your hips to get your arms underneath and around your ankles. Place your hands on the floor and reposition yourself so that your elbows are bent and your hamstrings are resting on your elbows and upper arms. Let your hips drop down and tailbone tuck under. Hold for 20-30 seconds and then release. Repeat 2-3 times.

4 Sacrum Release Moves to Relieve Low Back Pain

2. Legs on a Chair– This is a simple yet extremely beneficial posture for relieving back pain that should be done every day. Lie down on the floor with your calves resting on the seat of a chair. You want to get a chair that will create a 90-degree angle with your legs from your hips. Completely relax in this position, allowing your spine and hips to sink into the ground and decompress. This position also increases circulation as gravity move fluids away from your legs. Hold this position for 1-2 minutes.

4 Sacrum Release Moves to Relieve Low Back Pain

3. Figure 4 Stretch– Stretch your piriformis, the muscle that connects directly to your sacrum in the glute area. A tight piriformis can cause tension and pain in the sacroiliac joint and lower back. Lie on the ground with your legs bent. Cross one ankle over the other thigh and thread your arms through your legs to hold onto your shin. If your tailbone lifts off the ground, then grab underneath your thigh instead. Pull the leg into your chest to stretch the piriformis of the leg that’s crossed over. Keep your spine long in this position. Hold for 1 minute before switching to the other leg.

4 Sacrum Release Moves to Relieve Low Back Pain

4. Sacrum Release Pose– Create space in the vertebrae of your sacrum with this feel-good posture. Lie on your back with your legs bent. Lift your hips up and place a yoga block or any sort of bolster that s several inches tall under your sacrum. Make sure it is comfortably under your tailbone and not your lower back. Straighten your legs, bring your arms above your head, and allow your body to completely relax. Let the weight of your legs pull your hips open as they drop to the sides. Stay in this position for 1 minute.

These easy sacrum release moves will provide relief for and prevent back pain. Be consistent and do them at least three times a week to treat chronic low back pain.

What are your favorite lower back stretches?

Also by Crystal: This Red Carpet-Worthy Workout Will Get You Into A-List Shape, STAT (Video)

Chisel Your Entire Core With These 5 Brilliant No-Crunch Ab Exercises (Video)

Related: 6 Exercises for Upper Back Toning and Flexibility

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Photo: Crystal Chin

Crystal Chin

Crystal Chin

Fitness Editor at Peaceful Dumpling
Crystal is a professional dancer, writer and certified Pilates instructor based in Los Angeles. She inspires people to dance their true colors in life, never compromising their own self worth for any person, job or societal standard. She teaches her students about mindful movement and healthy living. When not writing, teaching, or dancing, she is learning all the beautiful life lessons her two dogs teach her just by their existence--forgiveness, being present and how to be unapologetically herself. Check out Crystal's blog at and follow her on Instagram crystalannchin, Twitter @CrystalAnnChin and Facebook.
  • Vankesha Bertie Isaac

    I absolutely love this. Thank you for the article and I am definitely looking forward to more great reads :).

  • James

    Hi, I have longstanding lumbar issues and have found these exercises beneficial, particularly no.2. A quick question about no.4, when I do this, I get searing nerve pain down to both feet…does this mean I should stop or persist? Thanks

  • Arlind Filja

    My sacrum is placed in a new position(visible from outside) from sitting all day, if i do this exercises, how much time until it’s back on its place?

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