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MyFitnessPal Community

Sacrum issues (that bone above your tail bone)

ajff

I began the 30 Day Shred this week. There are 2 exercises that are giving me trouble. The ones where you lay on your back with your feet in the air and either do a crunch or alternately pull in your knees (I'm sure there is a real name for these!). It feels like my sacrum is working on concrete; the bumps (processes) are still sore today! I work on well-padded carpetting. Any ideas what is going on? I have just started working out; I'm 38, 5'8", I have lost 24 pounds with about 100 to go. The only other time my sacrum gave me trouble was during pregnancy, but it was just achey.... Otherwise, I've never had back or joint trouble. Thanks in advance for any advice you have!

Replies

marvybells

i always find floor work to be painful in that area as well as my hips if i lay on my side. So i bought a 1 1/4" thick exercise mat off of amazon for about $20 and it really helps.

edit: oops! i meant to say 1/4" thick.....but i double checked my purchase history and i was wrong, the one i bought is 1/2" thick

greatness

If that area hurts enough you might be overcompensating the stress of core workout on that bone rather than on your core muscles. Instead of pressing your lower back into the ground concentrate on breathing ( a lot of people hold their breath during core work) and tighten the lower area of your pelvis -- like pelvic floor and to strengthen your iliosacral area. If you're a beginner at this workout load it might be of some help to put your hands in that area to increase your stability until the muscles are strong enough to work on their own rather than adding pressure to your lower back. Hope this made sense!

ajff

Thanks, greatness! I'll try that!