How I Use the Sacro Wedgy for SI Joint Dysfunction

I was born with a birth defect called PFFD and learned how to walk on a prosthetic leg. In my early 30s, I began having low back pain. It progressed to sciatica down my good leg all the way into my big toe, and I lived with that pain for 15 years.

I went to many doctor and specialist appointments and received different diagnoses, including sacroiliac joint dysfunction. At the time, medication was the option I was offered for my pain, so I started looking for other things I could try. That’s how I found the Sacro Wedgy.

I began to feel some relief with regular use, and it’s still part of my nightly routine. Here’s how I use it.

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What Is the Sacro Wedgy?

It’s a small wedge that sits under your sacrum, the bone at the base of your spine, while you lie on your back. There’s a curved part where your tailbone rests.

Pink or Blue Sacro Wedgy?

The blue one is longer and narrower. The pink one is shorter and wider. I personally use the blue because I’m tall and don’t have wide hips. If you’re deciding between the two, look at the shape and dimensions to see which might fit you better.

 

How I Use the Sacro Wedgy

1. Find a Comfortable Surface

I start with a firm, comfortable surface where I have room to stretch out. A yoga mat on the floor is one option if getting down to the floor and back up works for you.

2. Position the Sacro Wedgy

I place it under my sacrum with my tailbone resting in the curved part. The manufacturer’s guide has pictures that show the placement. See the Sacro Wedgy instructions.

3. Get Comfortable

I take a few deep breaths and give myself a moment to settle. If lying with my legs straight is uncomfortable, I put a pillow under my knees.

I usually set my phone timer for about 15 to 20 minutes and relax while watching Bravo, my guilty pleasure.

4. Take Your Time Getting Up

When the timer goes off, I remove the Wedgy, take a moment to notice how I feel, and get up slowly. Sometimes I follow it with a few gentle movements, like cat and cow, if they feel comfortable that day.

The Sacro Wedgy is one of the tools I’ve made room for in my evening routine. If you’d like to read more about how I approach day-to-day self-care, I share more in Living With Chronic Pain: Practical Self-Care Tips That Help.

If you’re unsure whether the Sacro Wedgy is right for you, ask your physical therapist or healthcare professional. If it increases your pain, stop and get guidance before trying it again.