How I use the Sacro Wedgy for Sacroiliac Joint Dysfunction

How I use the Sacro Wedgy for Sacroiliac Joint Dysfunction

Sacroiliac joint dysfunction can be a debilitating condition that affects many people, myself included. It occurs when the sacroiliac joint, which connects the sacrum to the pelvis, becomes inflamed or misaligned. This can cause pain and discomfort in the lower back, hips, and buttocks. While there are various treatment options available, one tool that I found to help with my sacroiliac joint dysfunction is the Sacro Wedgy.

This is for educational purposes only and not intended to be used as medical advice.  Discuss any concerns you have with a medical professional.

What is the Sacro Wedgy?

The Sacro Wedgy is a small, triangular-shaped device made from a high-quality foam material. It is designed to provide gentle traction and support to the sacrum, helping to relieve pressure and realign the sacroiliac joint. The Wedgy is placed under the buttocks while lying down, allowing gravity to do the work.

How Does it Work?

When the Sacro Wedgy is positioned correctly, it helps to decompress the sacrum and pelvis, relieving tension and promoting proper alignment of the sacroiliac joint. By using the Wedgy regularly, individuals with sacroiliac joint dysfunction can experience reduced pain and improved mobility.

How I found the Sacro Wedgy

I was born with a birth defect called PFFD and learned how to walk on a prosthetic leg.  In my early 30's I began having low back pain that progressed and I had chronic sciatica pain down my good leg all the way into my big toe for 15 years.  I went to many doctor and specialist appointments and received different diagnoses including Sacroiliac Joint Dysfunction.  It was determined the only thing that could be done medically to help my pain was give me medication.  So I began seeking alternative treatments.  I tried the Sacro Wedgy and began to feel relief with regular use.  It is still a part of my nightly routine.

Where to purchase the Sacro Wedgy

If you use my affiliate link I make a small commission at no extra cost to you. View my disclosure.

Pink or Blue Sacro Wedgy

There are two sizes and they are pink and blue.  The blue is designed for a man's build. It is longer and more narrow than the pink one.  I personally use the blue because I am tall and don't have wide hips. The pink is designed for a woman's body.  It is shorter and wider.

How to Use the Sacro Wedgy

Using the Sacro Wedgy is simple and can be done in the comfort of your own home. Here's a step-by-step guide:

Step 1: Find a Comfortable Surface

Choose a firm yet comfortable surface to lie down on, such as a yoga mat or carpeted floor. Make sure you have enough space to stretch out comfortably.  You may prefer to start out using it on the bed or a thick blanket for a softer surface.

Step 2: Position the Sacro Wedgy

Place the Sacro Wedgy under your buttocks, with the narrow end pointing towards your feet. Your sacrum will rest on the tool with your tailbone in the curved part. Adjust the position until you feel comfortable and supported.  

Step 3: Relax and Breathe

Take a few deep breaths and allow your body to relax into the Wedgy. Focus on releasing any tension in your lower back, hips, and buttocks.  With you knees bent tip them to the left and right a few times to allow time to adjust to the pressure on your sacrum.

Step 4: Stay in Position

If you are uncomfortable with your legs straight onto the floor, place a pillow under my knees. Remain in this position for about 15-20 minutes, or as long as you feel comfortable. I set my phone timer and relax while watching Bravo channel (my guilty pleasure). If you experience discomfort try this in smaller time increments until you are able to do the full 20 minutes. You may choose to use the Wedgy daily or as needed, depending on your symptoms.

Step 5: Gentle Stretches

Gently remove the Sacro Wedgy from under your buttocks. Take a moment to notice any changes in your pain or discomfort levels.  In the video above I demonstrate the stretches to do after the 20 minutes are up.  

  • While laying down with your legs straight hold one leg behind your thigh and bring your knee over your straight leg to give your low back a gentle stretch.
  • Get up slowly and turn over onto all fours.  Gently perform the cat and cow pose a few times stretching along the spine.
  • Staying on all fours, stretch your hands out in front of you and stick your bottom out behind you, straightening out your spine.  You will feel a gentle stretch along the spine.


The Sacro Wedgy can be a valuable tool for individuals with sacroiliac joint dysfunction. By providing gentle traction and support to the sacrum, it helps to relieve pain and promote proper alignment of the sacroiliac joint. Remember to consult with a healthcare professional before incorporating the Sacro Wedgy into your treatment plan, as they can provide personalized guidance based on your specific condition.

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Where to buy the Sacro Wedgy

The Sacro Wedgy can be purchased on their website or Amazon.

If you use my affiliate link I make a small commission at no extra cost to you. Read my disclosure.