Sacral Traction
JOINT RELIEF
BENEFITS:
Can release SI joint pain, can help decompress lumbar vertebrae, may help create pain relief in the lower back, can help with creating more hip/lower back flexion and extension, can allow hips to balance out
With a foam roller, we’re given the opportunity to create traction for our lower back.
Please note: this is not a starting point. Its if best you’re more agile than not before performing this maneuver for relief. Your aim here is to resolve smaller issues or mild discomfort.
The test for this mobility is feeling for pulling in your lower back. This move is different from a hip hinge. Stand up, plant your feet, and keep your hips where they are. Relax your arms. Begin by nodding your head down and continue the downward-roll of your spine with your neck, mid-back, and finally, your lower back. Check for any pulling here in the lower back that feels connected with the bones that help form your waist (hip bones, lumbar vertebrae).
Lay on your back with your feet flat on the floor and your knees up. Lift up your hips. Place the foam roller under your upper glutes. Gently lower your hips until your sacrum sits on top of your roller. Place both your hands on the roller to keep it in place. With your sacrum stationary on your foam roller, slide your upper back (on the floor) away from the roller. This should allow your lumbar (lower back) spine to fully elongate, and the lower portion of your hips to tilt slightly upwards.
Place both of your hands at mid-height on the roller. Relax your legs and hips as fully as possible. (If this hurts, then disregard this mobility technique.)
With the foam roller connected to your sacrum, use your hands to apply gentle pressure, evenly on both sides of your roller, towards the direction of your feet. Your effort will come to a gentle stop. Hold and wait— for your sacrum to give a touch. Once your sacrum beings to move with the roller (elongating your lower back), keep the same pressure, and see how far it gives. When it has come to another stop— its new end-range, lift your hips, and remove the roller.
Afterward, slowly stand up. Lift your knees, perform some gentle torso twists, and shake out your legs. Now, judge how your lower back feels. Retest by bending over from your lower back.
Side Note: While performing, one of three things will occur: Your foam roller will slide over the sacrum, you’ll run out of arm length to push it or the sacrum will find its new end-range.
QUICK REFERENCE:
1. Place your foam roller lengthwise, holding each side with a hand. Place your sacrum on top of your roller and press with both hands evenly. Wait for your sacrum to give.
