Everyone has experienced back pain at some point or another, but most of us tend to forget the fundamental role our spine plays in the way we function. We depend on our backs to move, stand, and provide support to our bodies.
When it gives out on us, such as in cases of lower back pain, we suddenly can’t do as much. You might be experiencing a form of lower back pain called sacral torsion.
Whether you have already received treatment or haven’t tried anything yet, we want to reassure you that there are options outside of conventional medicine. In the following article, we will be discussing everything from what sacral torsion is to sacral torsion self-treatment methods you can try at home.
What Is sacral torsion?
Sacral torsion is a type of sacroiliac (SI) joint dysfunction caused by abnormal movement of the SI joints. The sacrum, the bone-forming lowest part of your spine, is situated between your hip bones (also known as the ilia).
It is connected to both of the hip bones via the SI joints, the spaces between the sacrum and hip bones. While walking, the SI joints work to transfer your weight and translate any twisting motion from your legs to your spine.
The sacrum itself helps provide stability to this movement. During sacral torsion, it is believed that the sacrum is twisting and becoming stuck while moving inside of the ilia. This usually occurs on only one side.
What are the symptoms of sacral torsion?
A physical examination and proper diagnosis from an SI joint dysfunction specialist will be your best bet to get to the root of your lower back problem. Listed below are some common symptoms that people have experienced with sacral torsion.
Lower Back Pain
The most obvious sign of sacral torsion is lower back pain, usually concentrated on one side. It can vary in severity but generally becomes more prominent with movement.
Stiffness and immobility
With back pain comes impaired movement. Most people have difficulty doing simple tasks, from getting up to walking. Some have also reported that their lower back felt “stuck” due to decreased flexibility and range of motion in the area.
Your spine is an interconnected system. If even one part is out of order, the other parts of it can be affected. In the case of sacral torsion, the pain is not just isolated to your back. It is possible that you can also feel pain in your buttocks and legs.
How do I perform sacral torsion self treatment at home?
While it is typical to receive treatment for sacral torsion through physical therapy, massage, steroid injections, or surgical intervention, these options may not provide relief for some. Dr. Jerry Hesch, MHS, PT, DPT of the Hesch Institute, developed the following sacral torsion self-treatment method that can be easily done in the comfort of your own home.
Step 1: Roll up a hand towel
You will want to find a hand towel that you can roll up to be about 5 cm in diameter.
Step 2: Place the towel on your lower back
Place the towel below the beltline, but above the tail bone.
Step 3: Stand against the wall with your feet apart and heels forward about 15 cm
Stand against the wall so that only the towel is in contact with the wall at this point. Make sure that your feet are shoulder-width apart and heels are in front of you about 15 cm.
Step 4: Lean back and bend forward
Proceed to lean back so that your shoulders touch the wall and then bend forward slowly until your nose is in front of your toes. Continue to repeat this step about ten times.
Don’t worry if you don’t see results right away. This exercise is meant to help mobilize the sacrum but is not necessarily a cure-all. Continue to do this exercise once a day or as needed.
Even though you can’t control the onset of sacral torsion, you can equip yourself with the tools and knowledge needed to treat it effectively. Despite it only affecting the lower portion of your spine, it can have potentially devastating effects on your quality of life. While conventional treatment is an option, it is not the only route you can take.
You can perform sacral torsion self-treatment methods at home with just a towel and wall. Hopefully, the information we provided will help you as you progress along your healing journey!
Want to learn more about self-treatment for sacral torsions and a variety of other conditions? Check out the Self Treatment Online Course offered by the Self Treatment Centre! In this course, you will learn practical methods to improve many body conditions not found elsewhere. Don’t miss your chance on this life-changing opportunity!