Jamming the Sacrum and How to Avoid It
The S.
I.
joint is where the Sacrum connects to the pelvis.
S.
I.
is short for Sacro-Iliac.
The ilium (iliac) is the part of the pelvis that the sacrum joins to.
Because the movement between the sacrum and the pelvis is so slight a lot of people may not even realize that movement here is possible.
I for one always used to think of the pelvis and sacrum as one complete unit.
In some instances it is useful to think of the pelvis and sacrum as one complete unit.
We can then model the pelvis as the base of the spine, an extra large vertebrae on which we can exert leverage to change the shape of the spine.
However, in some cases it is very useful to be able to separate movements of the sacrum from movements of the pelvis.
In extreme backbending postures in particular, if we allow the sacrum to move relative to the pelvis we may give ourselves that little bit of extra room we require to get into the pose completely.
Or, by allowing the sacrum to move relative to the pelvis, we help to spread the load of the back bend so that one part isn't overstressed with respect to another.
Of course, for a backbend to be distributed evenly along the entire length of the spine we need to be aware of the entire spine, not just where it connects to the pelvis.
Because the buttocks attach to both the pelvis and the sacrum, if the buttocks are engaged in a back bend then they also act to lock the sacrum to the pelvis.
Engaging the buttocks can be natural in a back bend because they can be used to tilt the pelvis back relative to the legs, opening the front of the hips.
However the hamstrings and adductor magnus can also do this action, so if we can engage them instead of the buttocks, we can open the front of the hips while giving the sacrum freedom to move relative to the pelvis.
To engage the hamstrings we can focus on squeezing the back of the thighs while at the same time moving the thigh "backwards" relative to the pelvis.
To engage the adductor magnus we can focus on using the inner thighs to move the thigh backwards relative to the pelvis.
The hamstrings are located at the back of the thigh while the adductor magnus is located along the inner thigh.
Learning to Feel the Sacrum Another way that we can give the sacrum freedom to more relative to the pelvis is to focus on feeling it and on keeping it relaxed.
Actually, what we are doing when we "relax" the sacrum is relax its connections to the pelvis.
In order to relax the sacrum it may also be useful to learn to feel it when it is being acted on.
As well as the buttocks (the gluteus maximus) the piriformis and pubococygeus both connect to the sacrum.
Where the buttocks attach to the back of the sacrum the piriformis and pubococygeus both connect to the front of the sacrum.
The buttocks can be used to pull the sacrum backwards slightly with respect to the pelvis.
The pirirformis can be used to suck the sacrum forwards relative to the pelvis.
Meanwhile the pubococygeus can be used to pull the bottom tip of the sacrum (the tailbone) towards the pubic bone, in effect tilting the sacrum backwards relative to the pelvis.
(To oppose this action we may be able to use the spinal erectors or to do the opposite action.
) Most of us can probably feel our buttocks and engage them at will.
If we notice the space between the top of the buttocks, the downwards pointing arrow that "points" to the anus, this is the sacrum.
It has some thickness front to back so that it can support the base of the spine.
Engaging and disengaging the buttocks repeatedly, we can try to notice any pulling sensations on the back of the sacrum.
Or we can try to repeatedly suck the sacrum backwards.
By repeating these actions we not only practice the action itself we also practice relaxing the action.
We learn to relax the muscles that act on the sacrum and that could potentially lock it to the pelvis.
To practice engaging and disengaging the piriformis, we can repeatedly try to suck the sacrum forwards.
I use the word suck because it feels like the entire front surface of the sacrum is being pulled forwards when the piriformis is active.
To practice engaging and disengaging the pubococygeus, simply practice pulling the tail bone towards the sacrum and then relaxing it.
You may notice the top of the pelvis widens when pulling the tailbone forwards.
Practicing these exercises, you ideally gain control and sensitivity to the muscles that act on the sacrum.
As a result, you may then find it easier to simply relax the sacrum when you need to.
While doing an extreme backbend you can scan the parts of your body and when you reach your tailbone you can consciously relax it or keep it relaxed so that you can go deeper into your backbend without jamming your sacrum.
I.
joint is where the Sacrum connects to the pelvis.
S.
I.
is short for Sacro-Iliac.
The ilium (iliac) is the part of the pelvis that the sacrum joins to.
Because the movement between the sacrum and the pelvis is so slight a lot of people may not even realize that movement here is possible.
I for one always used to think of the pelvis and sacrum as one complete unit.
In some instances it is useful to think of the pelvis and sacrum as one complete unit.
We can then model the pelvis as the base of the spine, an extra large vertebrae on which we can exert leverage to change the shape of the spine.
However, in some cases it is very useful to be able to separate movements of the sacrum from movements of the pelvis.
In extreme backbending postures in particular, if we allow the sacrum to move relative to the pelvis we may give ourselves that little bit of extra room we require to get into the pose completely.
Or, by allowing the sacrum to move relative to the pelvis, we help to spread the load of the back bend so that one part isn't overstressed with respect to another.
Of course, for a backbend to be distributed evenly along the entire length of the spine we need to be aware of the entire spine, not just where it connects to the pelvis.
Because the buttocks attach to both the pelvis and the sacrum, if the buttocks are engaged in a back bend then they also act to lock the sacrum to the pelvis.
Engaging the buttocks can be natural in a back bend because they can be used to tilt the pelvis back relative to the legs, opening the front of the hips.
However the hamstrings and adductor magnus can also do this action, so if we can engage them instead of the buttocks, we can open the front of the hips while giving the sacrum freedom to move relative to the pelvis.
To engage the hamstrings we can focus on squeezing the back of the thighs while at the same time moving the thigh "backwards" relative to the pelvis.
To engage the adductor magnus we can focus on using the inner thighs to move the thigh backwards relative to the pelvis.
The hamstrings are located at the back of the thigh while the adductor magnus is located along the inner thigh.
Learning to Feel the Sacrum Another way that we can give the sacrum freedom to more relative to the pelvis is to focus on feeling it and on keeping it relaxed.
Actually, what we are doing when we "relax" the sacrum is relax its connections to the pelvis.
In order to relax the sacrum it may also be useful to learn to feel it when it is being acted on.
As well as the buttocks (the gluteus maximus) the piriformis and pubococygeus both connect to the sacrum.
Where the buttocks attach to the back of the sacrum the piriformis and pubococygeus both connect to the front of the sacrum.
The buttocks can be used to pull the sacrum backwards slightly with respect to the pelvis.
The pirirformis can be used to suck the sacrum forwards relative to the pelvis.
Meanwhile the pubococygeus can be used to pull the bottom tip of the sacrum (the tailbone) towards the pubic bone, in effect tilting the sacrum backwards relative to the pelvis.
(To oppose this action we may be able to use the spinal erectors or to do the opposite action.
) Most of us can probably feel our buttocks and engage them at will.
If we notice the space between the top of the buttocks, the downwards pointing arrow that "points" to the anus, this is the sacrum.
It has some thickness front to back so that it can support the base of the spine.
Engaging and disengaging the buttocks repeatedly, we can try to notice any pulling sensations on the back of the sacrum.
Or we can try to repeatedly suck the sacrum backwards.
By repeating these actions we not only practice the action itself we also practice relaxing the action.
We learn to relax the muscles that act on the sacrum and that could potentially lock it to the pelvis.
To practice engaging and disengaging the piriformis, we can repeatedly try to suck the sacrum forwards.
I use the word suck because it feels like the entire front surface of the sacrum is being pulled forwards when the piriformis is active.
To practice engaging and disengaging the pubococygeus, simply practice pulling the tail bone towards the sacrum and then relaxing it.
You may notice the top of the pelvis widens when pulling the tailbone forwards.
Practicing these exercises, you ideally gain control and sensitivity to the muscles that act on the sacrum.
As a result, you may then find it easier to simply relax the sacrum when you need to.
While doing an extreme backbend you can scan the parts of your body and when you reach your tailbone you can consciously relax it or keep it relaxed so that you can go deeper into your backbend without jamming your sacrum.
