How to Crack Sacrum

One of the most frustrating aspects of pain management can be determining the source of the pain. A sore back or neck may leave one wondering: did I sleep in an awkward position? Is this soreness from my newly adopted workout routine? Is the stress I am experiencing at work causing this pain? Did I not get up from my chair enough during the workday?

Perhaps in some cases, we can try to pinpoint the cause of the pain as something much more “fun” than the reasons outlined above: a thrilling ride on a roller coaster. A long plane trip to a tropical destination. A late-night dance party with friends after the high school reunion.

No matter what caused the pain, you are likely anxious to get rid of it. This is certainly true for anyone who has experienced the pain associated with sacroiliac joint dysfunction. While that name is a mouthful, we will explain exactly how, why, and where this occurs in your body, and what you can do to address and ease it. Read on to learn about relieving this type of pain along with steps to crack your own sacrum.

What is the Sacrum?

The sacrum is a triangular bone, located between your tailbone and the lumbar spine. This bone sits in an incredibly important “intersection” of sorts. Your hip bones are connected to the sacrum by the sacroiliac joints. These joints work to cushion the impact of shock between the upper body and the pelvis and the legs.

Source: Pixabay

These are body parts most of us take for granted and do not even think about daily, until they malfunction. When the joints work properly, this area of your body functions as a cushion. When they no longer work properly, and that cushion or shock absorption is diminished, you may experience pain that ranges from mild to severe and completely debilitating.

Sacroiliac (SI) Joint Pain: Symptoms, Causes, and Risk Factors

One of the biggest challenges when it comes to identifying and treating SI Joint Dysfunction is that it is often mistaken for other problems, especially sciatica. Though it is sometimes difficult to detect SI Joint Dysfunction at first, problems with the SI Joint end up being the cause of roughly a quarter of the instances of lower back pain.

Joint dysfunction can occur if there is:

• Overexertion of the joint
• Underuse of the joint
• Inflammation of the joint

When we consider the first two factors, it may be our physical activity (or lack thereof) that is to blame for the pain. In the cases where inflammation occurs, this could also be the result of a rheumatoid condition.

Once the SI joint is no longer functioning correctly the individual may feel some or all of these symptoms:

• Lower back pain (usually on one side of the back only, but in some cases, it can occur on both sides)
• Pain in the buttocks, hips, thigh, or groin areas
• Sharp and stabbing pains in the buttocks (this is why SI Joint Dysfunction is often initially misdiagnosed as sciatica)
• Limited range of motion and a general feeling of stiffness
• A sense of instability in the lower back and pelvis (the feeling that the pelvis is going to “give way”)
• Increased pain with pressure from activities such as running, walking up a set of stairs, and lying on one side

SI dysfunction poses a greater risk to certain categories of people, including:

• Patients with scoliosis or other gait abnormalities, where differing leg lengths put uneven pressure on the body’s pelvic region
• Pregnant women, who may experience SI joint dysfunction both during and after pregnancy because of hormonal changes and weight gain
• Patients who have had previous lower back surgeries or hip replacement surgeries performed
• People whose occupations demand a tremendous amount of physical stress (as well as athletes in certain contact sports)

It will likely take several tests and examinations before a physician can definitively diagnose SI dysfunction. As noted earlier, it can present similar symptoms to sciatica, and it can also be mistaken in some cases for a herniated disc. Your doctor will ask about your full medical history and will also want to know about any recent injuries that may have caused you pain, all of which will help in determining the correct diagnosis for your pain.

If your doctor suspects you are experiencing SI joint dysfunction, she may perform some physical tests to determine the cause of the pain, such as a palpation test, where pressure is applied with the thumb over the SI joint on both sides. You may also have x-rays or scans ordered to be sure there is no herniated disc or arthritis present, and doctors also use an injection to numb the joint and determine if it is the source of pain.

Ways to Relieve Sacroiliac Pain

SI joint dysfunction can cause pain that prevents you from going about your day-to-day activities, interfering with your work, family, and social life. It can make simple tasks like bending down to pick up an item you dropped quite difficult, and it can make it painful to simply sit down at your desk or your kitchen table.

Once your physician determines that you are experiencing SI Joint Dysfunction, there are some ways to address and mitigate the pain it causes.

Medication and Injections

Over-the-counter pain relievers may provide some degree of temporary relief from the pain associated with SI joint dysfunction, but for more targeted relief your doctor may also prescribe injections.

The injections will include anti-inflammatory medications such as corticosteroids, and these are particularly useful when combined with physical therapy. The injection may provide enough temporary relief from the pain for the patient to complete certain physical therapy exercises.

Source: Pixabay

Finally, some prescription pain medications may be prescribed (such as “muscle relaxers”) when the pain is particularly intense, but prescription medications (especially narcotics) should always be used with caution, due to the possibility of addiction.

If you have concerns about the use of narcotics and other prescription medications, discuss possible alternatives with your doctor. If you are using over-the-counter pain medications only, those with anti-inflammatory properties (such as naproxen, found in Aleve) may be the most helpful for your SI joint pain.

Braces and Support Mechanisms

A pelvic brace can be used to help stabilize the area, and it is typically the size of a large belt. This can be helpful when the SI joint is inflamed.

Rest Periods and Heat/Ice

The alternating applications of heat and ice are consistently recommended by doctors for good reason: this is one of the best and easiest ways to ease pain and inflammation. Additionally, rest is one of the best ways to help our bodies heal, so your physician may suggest a period of rest and limited activity to ease the symptoms of SI joint pain.

Manual Manipulation

Chiropractors may be able to help ease your SI joint pain with certain manual manipulations of your SI joint and lower back, to increase your mobility and ease muscle tension.

How to Crack Your Sacrum

You should always discuss any new physical activity or procedures with your medical providers, and if you are experiencing pain in your neck, back, or other areas, be sure to address this with a doctor.

Some patients learn to “crack” their sacrum on their own and prefer this method to ease SI joint pain. It is relatively simple to do with an exercise mat and a foam roller (or you can even use a rolled-up towel if you do not have a foam roller).

Source: Pexels

Step 1: Roll out the mat and lie flat on your back.

Step 2: Bend your knees so that your feet are flat on the ground, roughly hip-width apart.

Step 3: Raise your knees up to a 90-degree position, placing one of your hands at the top of your thigh. Use the other hand to brace behind your knee on your other leg.

Step 4: Keeping your feet and hips even, kick into the hand that is behind the knee and push back against the hand placed on the other thigh. Hold this position for 15 seconds.

Step 5: Switch the positions of your hands to the opposite leg.

Step 6: Repeat the motions described above and hold for 15 seconds.

Step 7. Remove your hands and bring your feet back down to the ground.

Step 8: Place the foam roller (or rolled-up towel) between your thighs, and squeeze it for up to 30 seconds.

Do not be alarmed if and when you hear a “pop” or a “crack” during this process. Even if you do not hear it, these motions are still helping you adjust and realign your sacrum.

Discontinue the process if at any point you feel pain.