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How Your Sacrum and SI Joint Impact Spine and Back Health
How Does the SI Joint Between My Spine and Pelvis Affect My Back?
Understanding the Sacrum
If I had a penny for every time I said this word in a class or session - sacrum. This butterfly-shaped bone may not get the spotlight it deserves, but it plays a crucial role in our overall well-being. Just as the foundation of a house supports everything built upon it, the sacrum is integral to our body’s structure and function. This bone is so important that it’s very name derives from the meaning “sacred stone”. It is absolutely the capstone in the foundation of our body.
Let’s explore how this joint affects our back and, ultimately, our quality of life.
Meet the Sacrum: The Bridge Between Spine and Pelvis
The sacrum is a triangular bone located at the base of the spine, nestled between the two hip bones of the pelvis. It consists of five fused vertebrae and forms the posterior (back) part of the pelvic cavity (hips). The sacroiliac joints, where the sacrum meets the iliac bones of the pelvis (hips), play a pivotal role in transferring weight and movement between the upper body and lower body.
The Importance of the Sacrum in Spinal Health
Structural Support: The sacrum provides a stable foundation for the spine and supports the weight of the upper body. This structural integrity is essential for maintaining proper posture and alignment. When the sacrum is functioning optimally, it allows for a balanced distribution of weight, preventing undue strain on the lower back.
Shock Absorption: The sacrum acts as a shock absorber during movement, helping to mitigate the impact on the spine. Every step we take or jump we make sends vibrations through our body. The sacrum, with its sturdy structure, absorbs some of this force, reducing stress on the lumbar spine and surrounding muscles.
Movement and Flexibility: The sacroiliac joint does not “got out”. However, much like a closet track that slides two doors behind one another, the sacrum sits in “tracks” of the ilium. The sacrum gently “waggles” from nutation to counternutation during certain movements like walking, deadlifting, bridging, and so on. It even does this gentle movement with your BREATH. When the SI joint functions properly, it promotes healthy spinal movement from the tip of the tail to the top of the head.
Nerve Pathways: The sacrum houses important nerves that branch out to various areas of the body, including the legs and lower organs. If there’s dysfunction or misalignment in the sacrum, it can lead to nerve compression, causing pain or discomfort that radiates through the back and down the legs, such as sciatica. My favorite “pelvic floor poem” goes like this: The S2-3-and 4 keep the 3 P’s off the floor”. The 3 P’s are pee, poo, and penis. So, you can get the idea that the sacral nerves are incredibly important to lower body function!
Pelvic Stability: The sacrum plays a crucial role in pelvic stability. If the muscles and ligaments surrounding the sacrum are weak or imbalanced, it can lead to misalignment of the pelvis. This misalignment can result in compensatory patterns in the lower back, malfunction of the core, and even imbalance in the hips and legs, leading to discomfort or pain. Think of the sacrum as the keystone in an archway; if it’s not properly positioned, the entire structure can become unstable.
What Happens When the Sacrum Is Out of Whack?
When the sacrum is misaligned or not functioning properly, it can lead to various issues affecting our back and overall health:
Lower Back Pain: Dysfunction in the sacrum can lead to chronic lower back pain, often caused by increased strain on the lumbar spine and surrounding muscles. This discomfort can make simple tasks, like bending to tie your shoes or picking up groceries, feel monumental.
Sciatica: As the sacrum houses important nerve pathways, misalignment can contribute to sciatica—a condition characterized by pain radiating along the sciatic nerve, which runs from the lower back down through the legs. Imagine a traffic jam on a busy highway; when the nerves are compressed, it can lead to significant discomfort and mobility issues.
Limited Mobility: Dysfunction in the sacroiliac joints can restrict movement in the hips and lower back, making it difficult to perform everyday activities. This restriction can affect your quality of life, preventing you from enjoying activities like dancing, hiking, or even just playing with your kids.
Pelvic Instability: Misalignment of the sacrum can lead to pelvic instability, which can affect posture and increase the risk of injury. Think of a table with uneven legs; it wobbles and can easily tip over. Similarly, an unstable pelvis can lead to compensatory movements and strain on other parts of the body.
Postural Imbalances: When the sacrum is not functioning optimally, it can contribute to postural imbalances, leading to a rounded back or an excessive arch in the lumbar region. Poor posture not only affects our physical appearance but can also contribute to discomfort and tension throughout the body.
Nurturing the Health of Your Sacrum
To keep your sacrum and lower back healthy, consider incorporating these practices into your daily routine:
Mindful Movement: Engage in gentle exercises such as yoga or Pilates to promote flexibility and strength in the pelvic region. These practices can enhance awareness of your body, helping to maintain proper alignment.
Strengthening Exercises: Focus on strengthening the muscles that support the sacrum and pelvis, such as the glutes, core, and hip muscles. A strong foundation is essential for maintaining stability and preventing injury. Perhaps you dive into my Great Glute Challenge.
Stretching: Regular stretching can help alleviate tension in the lower back and hips, promoting optimal sacroiliac joint function. Consider incorporating stretches for the hip flexors, hamstrings, and lower back into your routine.
Posture Awareness: Be mindful of your posture throughout the day. Whether sitting at a desk or standing, check in with your body and make adjustments as needed to maintain alignment.
Core Restore 2.0: For those looking to deepen their understanding and nurture their spine and pelvis, consider joining Core Restore 2.0. This program focuses on building core strength and pelvic stability while enhancing overall well-being.
Conclusion
The sacrum may be small, but its impact on our back and overall health is monumental. When this joint functions properly, it supports our posture, facilitates movement, and helps prevent discomfort. However, when misalignment or dysfunction occurs, it can lead to a host of issues that affect our quality of life.
By nurturing the health of our sacrum through mindful movement, strengthening exercises, and posture awareness, we can cultivate a harmonious connection between our spine and pelvis. Remember, just like a tree stands tall with a strong trunk and healthy roots, our bodies thrive when we care for the foundations that support us.
Warmly,
Jaime
Jaime Haines - Move Your Mojo® | Copyright© 2025 | All Rights Reserved
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How Your Sacrum and SI Joint Impact Spine and Back Health
How Does the SI Joint Between My Spine and Pelvis Affect My Back?
Understanding the Sacrum
If I had a penny for every time I said this word in a class or session - sacrum. This butterfly-shaped bone may not get the spotlight it deserves, but it plays a crucial role in our overall well-being. Just as the foundation of a house supports everything built upon it, the sacrum is integral to our body’s structure and function. This bone is so important that it’s very name derives from the meaning “sacred stone”. It is absolutely the capstone in the foundation of our body.
Let’s explore how this joint affects our back and, ultimately, our quality of life.
Meet the Sacrum: The Bridge Between Spine and Pelvis
The sacrum is a triangular bone located at the base of the spine, nestled between the two hip bones of the pelvis. It consists of five fused vertebrae and forms the posterior (back) part of the pelvic cavity (hips). The sacroiliac joints, where the sacrum meets the iliac bones of the pelvis (hips), play a pivotal role in transferring weight and movement between the upper body and lower body.
The Importance of the Sacrum in Spinal Health
Structural Support: The sacrum provides a stable foundation for the spine and supports the weight of the upper body. This structural integrity is essential for maintaining proper posture and alignment. When the sacrum is functioning optimally, it allows for a balanced distribution of weight, preventing undue strain on the lower back.
Shock Absorption: The sacrum acts as a shock absorber during movement, helping to mitigate the impact on the spine. Every step we take or jump we make sends vibrations through our body. The sacrum, with its sturdy structure, absorbs some of this force, reducing stress on the lumbar spine and surrounding muscles.
Movement and Flexibility: The sacroiliac joint does not “got out”. However, much like a closet track that slides two doors behind one another, the sacrum sits in “tracks” of the ilium. The sacrum gently “waggles” from nutation to counternutation during certain movements like walking, deadlifting, bridging, and so on. It even does this gentle movement with your BREATH. When the SI joint functions properly, it promotes healthy spinal movement from the tip of the tail to the top of the head.
Nerve Pathways: The sacrum houses important nerves that branch out to various areas of the body, including the legs and lower organs. If there’s dysfunction or misalignment in the sacrum, it can lead to nerve compression, causing pain or discomfort that radiates through the back and down the legs, such as sciatica. My favorite “pelvic floor poem” goes like this: The S2-3-and 4 keep the 3 P’s off the floor”. The 3 P’s are pee, poo, and penis. So, you can get the idea that the sacral nerves are incredibly important to lower body function!
Pelvic Stability: The sacrum plays a crucial role in pelvic stability. If the muscles and ligaments surrounding the sacrum are weak or imbalanced, it can lead to misalignment of the pelvis. This misalignment can result in compensatory patterns in the lower back, malfunction of the core, and even imbalance in the hips and legs, leading to discomfort or pain. Think of the sacrum as the keystone in an archway; if it’s not properly positioned, the entire structure can become unstable.
What Happens When the Sacrum Is Out of Whack?
When the sacrum is misaligned or not functioning properly, it can lead to various issues affecting our back and overall health:
Lower Back Pain: Dysfunction in the sacrum can lead to chronic lower back pain, often caused by increased strain on the lumbar spine and surrounding muscles. This discomfort can make simple tasks, like bending to tie your shoes or picking up groceries, feel monumental.
Sciatica: As the sacrum houses important nerve pathways, misalignment can contribute to sciatica—a condition characterized by pain radiating along the sciatic nerve, which runs from the lower back down through the legs. Imagine a traffic jam on a busy highway; when the nerves are compressed, it can lead to significant discomfort and mobility issues.
Limited Mobility: Dysfunction in the sacroiliac joints can restrict movement in the hips and lower back, making it difficult to perform everyday activities. This restriction can affect your quality of life, preventing you from enjoying activities like dancing, hiking, or even just playing with your kids.
Pelvic Instability: Misalignment of the sacrum can lead to pelvic instability, which can affect posture and increase the risk of injury. Think of a table with uneven legs; it wobbles and can easily tip over. Similarly, an unstable pelvis can lead to compensatory movements and strain on other parts of the body.
Postural Imbalances: When the sacrum is not functioning optimally, it can contribute to postural imbalances, leading to a rounded back or an excessive arch in the lumbar region. Poor posture not only affects our physical appearance but can also contribute to discomfort and tension throughout the body.
Nurturing the Health of Your Sacrum
To keep your sacrum and lower back healthy, consider incorporating these practices into your daily routine:
Mindful Movement: Engage in gentle exercises such as yoga or Pilates to promote flexibility and strength in the pelvic region. These practices can enhance awareness of your body, helping to maintain proper alignment.
Strengthening Exercises: Focus on strengthening the muscles that support the sacrum and pelvis, such as the glutes, core, and hip muscles. A strong foundation is essential for maintaining stability and preventing injury. Perhaps you dive into my Great Glute Challenge.
Stretching: Regular stretching can help alleviate tension in the lower back and hips, promoting optimal sacroiliac joint function. Consider incorporating stretches for the hip flexors, hamstrings, and lower back into your routine.
Posture Awareness: Be mindful of your posture throughout the day. Whether sitting at a desk or standing, check in with your body and make adjustments as needed to maintain alignment.
Core Restore 2.0: For those looking to deepen their understanding and nurture their spine and pelvis, consider joining Core Restore 2.0. This program focuses on building core strength and pelvic stability while enhancing overall well-being.
Conclusion
The sacrum may be small, but its impact on our back and overall health is monumental. When this joint functions properly, it supports our posture, facilitates movement, and helps prevent discomfort. However, when misalignment or dysfunction occurs, it can lead to a host of issues that affect our quality of life.
By nurturing the health of our sacrum through mindful movement, strengthening exercises, and posture awareness, we can cultivate a harmonious connection between our spine and pelvis. Remember, just like a tree stands tall with a strong trunk and healthy roots, our bodies thrive when we care for the foundations that support us.
Warmly,
Jaime