How Exercise Can Combat Sacral Pain and Keep You Fit

How Exercise Can Combat Sacral Pain and Keep You Fit


Sacral pain is common and often very troublesome. It can affect your lower back, hips, and buttocks. Injury, posture issues, or medical conditions can cause it. Exercise can help treat and prevent sacral pain.

To use exercise to treat sacral pain, choose activities that specifically target the affected muscles, like Pilates, yoga, Tai Chi, and core stability. Do these exercises 4 times, 10-20 reps each, 3-4 days a week. Aerobic activities like swimming or brisk walking can help with flexibility, balance, and stamina. Additionally, stretching before and after exercising can help with range of motion and reduce inflammation.

Benefits of Exercise for Sacral Pain

Exercise is awesome for cutting down sacral pain and keeping you fit! Regular workouts can reduce muscle tension, and make the muscles around your sacrum stronger. Plus, it boosts range of motion. Exercise also builds a strong core, providing better balance and posture.

Let’s check out the benefits of exercising for relieving sacral pain:

  • Reduces muscle tension
  • Makes the muscles around your sacrum stronger
  • Boosts range of motion
  • Builds a strong core
  • Provides better balance and posture

Strengthen the Muscles Around the Sacrum

The sacrum is part of the pelvis, and is important for body strength. Nerves in this area can cause pain. Exercise can reduce pain, and strengthen muscles near the sacrum.

Core exercises are the best for sacrum pain. They work the abdominal and lower back muscles, and build stability and strength. These exercises help with daily activities, like walking and climbing stairs. Examples include planks and bridge poses. These can help with SI joint or low-back pain, and restore range of motion in the hips. Pilates exercises like clamshells, single leg circles and pelvic lifts also target muscles connected to SI joint injury.

Finally, mild stretches help relieve pressure points on either side of the sacrum. This can reduce discomfort when sitting or moving. Stretches like pigeon pose, inner thigh stretches and low spine stretches are great. Yoga classes can also be helpful for sciatica relief.

Improve Flexibility

Exercise is key for good health. It especially helps with sacral pain. Exercise boosts balance, coordination and flexibility. This is important because sacral pain causes stiffness in the lower back from built-up tension in muscles.

Stretching exercises loosen tight muscles that cause sacral discomfort. Try slow torso rotations or gentle back bends to improve range of motion and reduce tension in the lumbar area. This helps muscular strength and endurance, reducing pain from sacroiliac joint issues or sciatica.

Stretch before other low-impact exercise such as walking or biking. Don’t overdo it. Stretch slowly, without jerky movements that cause discomfort or injury. Use deep breathing to focus on releasing tension throughout the body.

Flexibility exercises help with acute injuries and chronic pains like sciatica or Sacroiliac joint dysfunction. Incorporate them into your daily fitness routine for long term benefits for aches and pains.

Reduce Stress and Anxiety

Doing exercise regularly and staying active can help reduce stress and anxiety caused by sacral pain. Endorphins, chemicals in the brain, work like natural painkillers. They can lessen the strength of the pain. Physical activity can reduce cortisol, adrenaline and other hormones related to stress. This helps with relaxation and managing the pain better.

Exercise also improves mood by releasing endorphins. This brings mental health benefits. Such as increased confidence, better self-esteem and lowered anxiety. Exercising helps to remain positive when living with chronic sacral pain.

Types of Exercise to Combat Sacral Pain

Chronic pain can be tough. Sacral pain is a very common form of it. This affects your life and movement. Thankfully, exercise can help with sacral pain. Let’s explore some exercise types that can help reduce sacral pain:

Low-impact Cardio

Low-impact aerobic exercises are a great way to get your heart rate up, without too much strain on your body. It can take longer to be effective in reducing sacral pain, but will ultimately be beneficial. Activities such as walking, swimming and cycling are all great examples of low-impact cardio.

When dealing with sacral pain, it’s essential to remember that any form of exercise can worsen the issue if not done correctly. So, speaking to a healthcare provider before running or bicycle riding is always advised. Even without any underlying medical conditions, incorrect technique can make existing issues worse.

Low impact exercises, like walking and swimming, involve full range of motion activities which help reduce joint and muscle tension. Also, these activities require less energy output compared to running or jogging. As sacral pain mostly affects women, low impact exercises are an ideal solution for them, to gain control and stay active.


Pilates is an exercise that focuses on mindful movements to strengthen and increase flexibility. It was created by Joseph Pilates in the 1920s and used for physical therapy. Pilates can be used to target deep muscles that support the spine and pelvis for those with sacral pain.

When doing Pilates for sacral pain relief, there are a few things to keep in mind:

  • Use controlled movements; start small and increase complexity over time
  • Pay attention to movement patterns connected to pain
  • Engage core during exercises; this will stabilize the spine
  • Focus on body alignment; incorrect alignment could worsen pain
  • Relax before and after each session; this will reduce stress

Pilates is helpful in reducing back and sacral pain. It increases body mechanics, neural connection, muscle activation, organic movement integration, core stabilization and fitness. Combining Pilates with other exercises like yoga, strength training or swimming gives even more relief and restores balance in the body.


Yoga is a great way to tackle sacral pain. Low-impact stretching and strengthening of the lower back, hips and pelvic area can help. Different types of yoga may be recommended depending on pain levels.

  • Gentle Hatha yoga focuses on breath control, calming poses and meditation.
  • Iyengar yoga has props, such as belts, blocks and chairs, to help with poses.
  • Vinyasa yoga is slower. Restorative poses can ease sore muscles and promote relaxation.

Be safe when practicing yoga. Use correct form. Seek guidance from an experienced yogi who understands how to accommodate with Sacral Pain. Consistency is key to managing pain – incorporating Yoga movements into your daily routine can be beneficial!

Strength Training

Strength training is a great way to battle sacral pain. It works by improving muscle strength and staying power, as well as promoting good posture, balance, flexibility, and joint mobility. Examples of strength training exercises include free weights, plate-loaded machines, exercise bands, and bodyweight exercises such as push-ups and crunches.

To get the most out of strength training, it’s essential to practice proper form. Keep your spine neutral when lifting any weights to avoid back pain and engage your major muscle areas: chest, back, and legs. Don’t forget to warm up before your strength routine. It’s important for preparing your muscles for more intense movements and preventing strain or injury. Finally, make sure to give yourself enough recovery time between workouts. This allows your muscles to repair and rebuild after each session.


Exercise is an easy and useful way to reduce sacral pain. From light cardio to specific exercises and stretches, there are many options to choose from. Make exercise part of your daily routine, and you’ll be closer to managing or reducing your sacral pain, and stay fit!

If you have long-term or chronic sacral pain, talk to a doctor or physio about your fitness goals and the best exercises for you. Be aware of which type of exercise suits you best, and make sure you do it correctly to avoid injuries. Even small increases in activity levels can help with physical health and manage sacral pain, benefiting overall quality of life!

Frequently Asked Questions

1. What is sacral pain?

Sacral pain refers to discomfort or pain in the sacrum, which is the triangular-shaped bone at the base of the spine that connects to the pelvis.

2. How can exercise help combat sacral pain?

Exercise can help combat sacral pain by strengthening the muscles that support the lower back and pelvis, which can alleviate pressure on the sacrum and reduce pain.

3. What type of exercise is best for combating sacral pain?

Low-impact exercises such as yoga, Pilates, and swimming are great options for combating sacral pain as they strengthen the muscles while reducing stress on the spine and pelvis.

4. Can stretching help alleviate sacral pain?

Yes, stretching can help alleviate sacral pain by releasing tension in the muscles surrounding the sacrum and improving flexibility in the lower back and pelvis.

5. How often should I exercise to combat sacral pain?

It is recommended to engage in regular exercise at least three times a week for at least 30 minutes each session to combat sacral pain and maintain overall fitness.

6. Are there any precautions I should take when exercising with sacral pain?

If you have sacral pain, it is important to consult with a healthcare professional before beginning any exercise regimen. You should also listen to your body and avoid any exercises or movements that exacerbate the pain.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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