How to Align Your Own Sacrum

1. Lie on your back, belly facing up. Bend your knees and bring the soles of your feet to the ground, hip-width distance. Make sure your feet are in the same plane. Walk your feet together and make sure your big toes touch each other, then walk them back out to hip-width distance.

2. Lift your knees to 90 degrees. Place one hand on the top of your thigh. With your other hand, grab behind your knee on the opposite leg.

3. Isometrically kick into the hand that's behind your knee, and push back into your hand that's on top of your thigh. You must keep your feet and hips even the whole time!

4. Hold the isometric contraction for 15 seconds. Switch your hands and repeat.

5. Bring your feet back to the ground. Place a block, foam roller or rolled up towel between your mid thighs. Isometrically squeeze in on the prop for 15-30 seconds. – Tessa Gurley

[HamnetsWorld]

I'm 20 have had back pain since i was around and I think you just saved me a lifetime or pain and money thank you.

[chantelcheriebagaus]

This worked! 4 trips to chiro and 3 nights without sleep I can't thankyou enough! Thank you thank you. I have had this issue revisited since I fell the morning of our wedding in Jamaica 12/9 and having this is a lifesaver

[KurtPapke]

I was sceptical, but this actually does work for me. I have L5/S1 issues, and this makes my back feel a lot better in the morning.

[jenniferphilly]

Wow!!! Worked immediately!! My lower back has felt so tight, just followed this video and it has helped, thank you!!!

[AprilRose]

Wow! I woke up with a sharp pain in my lower back on one side, figuring my sacrum was out of place again. Tried the twisting of one leg to the opposite side of the body, while laying on my side. Doesn't always work. So I found your video and tried your way, and although it didn't pop, I stood up afterwards, pain-free. Thank you so much! I just subscribed to your channel. 😊

[galehess]

Small miracles. I've done years of P.T. and this got me places that never did...

Even if it doesn't pop it is still working at least somewhat and giving results.... this comment is based on my having chronic issues for 2 years and noting a difference in how things are for me after this, even those times with no pop. Did get the pop the first times usually, maybe I'm not as out of alignment since doing this regularly, thus no pop. But came here to check my technique again. Follow her exact instructions, don't strain your neck to look up or over, relax the spine muscles and engage core.... watch it a couple times, then lay your phone nearby to play for you, but don't mess up the muscle recruitment/relaxation scenario by tightening neck muscles to turn/lift/look.
I'm pretty sure the next step is to work on more core strength to prevent degenerative disc issues. Get a chiro to shoot x ray of your S.I. and show you if you have no space or some loss of proper joint spacing (that means chronic pain later, if you don't have it now, unless you fix the problem, and Chiro does not fix the problem... dangerous assumption to assume feeling better means the root of the problem is fixed. Hard work is the only fix. Find your problems by learning yourself, your body, and then doing the work. P.T., Chiro., even good ones can't figure out complex problems. It is up to you. Good luck.

[rebeccafrances]

I didn’t get the pop or relief I was hoping for, but I’ll stick with this. I’m 39 weeks pregnant and have had low back pain for two weeks after a bad alignment at my chiropractor. I’m afraid to return to them, and am trying to give my body a chance to heal while performing low impact stretches. Thanks for sharing this.

[johnpena]

Thank you for sharing your video. My lower back went out recently, very painful. After visiting my chiropractor, the adjustment helped but after a few days I was still experiencing some pain. This exercise appears to help with the pain. I will add this exercise to my daily routine and see if it gets me back to a pain free state. Will keep you posted. Thanks again.

[TheAltruisticAutistic]

Thank you x 1000!!!
I've been trying to get my hips better for years, including chiro visits which only address the SI joint. I got OMT done yesterday, addressing muscles there, and wanted to improve whatever feels wrong, as my hips still pop.
Popped 5-6x in each leg at the end.... Thank you again oh so much!!!!

[monr]

sacrum feels more stable, sitting up taller and evenly, and I feel my glutes working. Good exercises here worth doing every day when I feel like I am out of alignment.

[florenzcampo]

Tried this on the couch; used a folded pillow as the cushion - i got the pop! It felt like something poke my genitalia from inside. Thanks for the vid! ❤

[kiradecyk]

Wow, exactly as she described. I heard a pop and felt immediate relief. I was sceptical but that really works!

[lbmsy]

I have a protruding sacrum. I was hoping this would help. Losing faith in chiropractors since I've been to a few with no luck

[izo]

This worked a charm! Thanks so much for taking the time to share this ✨👌

[Kereni]

Had instant relief from first technique. Thankyou

[museofthesea]

Thank you so much! I didn't get a pop, but I could tell when I stood afterwards that I was more even.

[JAPowers]

First time seeing this technique. I get adjusted but will incorporate this in-between.

[IamNightRot]

Where can I see the uncensored version?

[batman]

My lower back on the right side has felt stiff for months, especially when I wake up. So, I started using this technique yesterday. The pop sound I heard today was a bit loud. Lol. My lower back instantly felt much better, and I was able to stand up straighter. I may try some heat, also. Thanks!

[sensei_habibi]

I literally just tried it now and the pain went from 100 down to 10. Thank you so much😊