Using Acu-Hump to Relieve Sacrum Pain: A Comprehensive Guide

Dealing with sacrum pain can be overwhelming, but don’t worry—we’re here to help you every step of the way. Before you tackle this discomfort, it’s important to understand what you’re up against.

What is Your Sacrum?

The sacrum is the triangular bone at the base of your spine, playing a crucial role in supporting your body’s weight and connecting the spine to the pelvis. It consists of several components, including the ala, which are the wing-like projections that provide stability.

It’s not just the muscles and tissues around it that can cause dysfunction; there are seven key muscles that need your attention to restore balance and ease the pain.

By addressing these muscles and their relationship with the sacrum and its ala, you can promote better alignment and overall well-being.

Which 7 Muscles Cause Sacrum Pain?

Let’s get to know these 7 muscles that might be making your sacrum tense, inflamed, or misaligned:

Pelvic Floor Muscles: Tightness here can pull on the sacrum and coccyx, leading to pain in the lower back, hips, and sacroiliac joints.

Gluteus Medius: This muscle stabilizes your pelvis; dysfunction can cause pain in the hips and sacrum.

Quadratus Lumborum: When strained, this deep lower back muscle can refer pain to the sacrum.

Psoas Major: A tight psoas can tilt your pelvis, increasing pressure on the sacrum.

Transversospinales: These muscles support your spine; tension here can radiate to the sacrum.

Rectus Abdominis: Weak core muscles can shift weight onto the sacrum, causing strain.

Soleus: Tightness in this calf muscle can alter your posture, indirectly affecting the sacrum.

How to Release These Muscles with Acu-Hump

Here’s how you can use device to target and release each muscle:

1. Pelvic Floor Muscles

• Think of your pelvic floor muscles like a vacuum. Squeeze your glutes and stretch your legs.
• Hold this position for 5 seconds, then release. Repeat this 10 times in a row—it should take about 50 seconds total.
• Doing this 3-4 times a day is totally doable since each set doesn’t take long. You can easily fit them into your morning, afternoon, and evening routines without needing to carve out extra time.

2. Gluteus Medius

• Sit on the floor with the device under your hip. Cross your left ankle over your right knee.
• Lean into the left side for 20-30 seconds, then switch sides.
• For a gentler option, lie on your back with legs in the same position and the device under your glutes.

3. Quadratus Lumborum

• Lie on your back with the device under your lower back, pointing toward your head.
• Relax for 3 minutes.

4. Psoas Major

• Lie on your back, bring your right knee to your chest, and hold for 20-30 seconds.
• Switch legs and repeat 5 times.

5. Transversospinales

• Lie on your back with the Acu-Hump under your middle back, feet on the floor.
• Inhale deeply through your nose, lifting your arms.
• Exhale through your mouth, extending your arms overhead to stretch your spine.

6. Rectus Abdominis

• Put the Acu-Hump on a chair and take a seat.
• Bring your hands together and hold them in front of your chest. Bend your hips, knees, and ankles to a 90-degree angle. Keep your back straight and in a neutral position.
• As you twist your upper body, breathe out through your mouth. Turn your arms and torso to the right as far as you can comfortably go.
• Go back to the starting position and do this rotation to the right 20 times. (Keep your head straight and your hips steady.)
• Then, repeat the same movement to the left 20 times.

7. Soleus

• Place one foot on the device and gently rock it back and forth. Swing it as widely as possible, and when lifting your toes, raise them as high as you can.
• As you lift your toes, engage your soleus muscles.

What Is Acu-Hump?

Acu-Hump is a portable, easy-to-use tool designed to target deep tissues and relieve muscle tension. Its unique shape allows for precise pressure application, helping to release muscle knots and restore flexibility.

Here’s what it can do for you:

Deep Tissue Massage: Its firm surface applies pressure to tight muscles, promoting relaxation and improved blood flow.

Trigger Point Release: Targets specific areas of tension to alleviate referred pain in the sacrum.

Enhanced Flexibility: Regular use can improve muscle elasticity and reduce pressure on the sacrum.

Tips for Maximizing Results

Combine Stretching: Pair Acu-Hump sessions with stretching to enhance flexibility and ease muscle tension.

Improve Posture: Poor sitting habits can strain the pelvic floor and sacrum. Be mindful of your posture to reduce undue pressure.

Strengthen Your Core: A strong core supports your sacrum and prevents future pain. 
You don’t have to let sacrum pain control your life. With Acu-Hump, you can address the root cause of your discomfort and restore your body’s balance.

Whether you’re dealing with muscle tension, poor posture, or referred pain, the device offers a simple, effective solution. Give it a try today and take the first step toward a pain-free future!
 
Wishing you comfort and ease on your journey to healing. Take care!