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Telltale Signs Your Sacral Chakra Is Out Of Whack & What To Do About It

Erica Matluck, N.D., N.P.
Naturopathic Doctor & Nurse Practitioner By Erica Matluck, N.D., N.P.
Naturopathic Doctor & Nurse Practitioner
Erica Matluck, N.D., N.P. is an NYC-based naturopathic doctor, nurse practitioner, and holistic coach.
Signs your sacral chakra is out of whack

Image by mbg Creative x Mohammed Hassan / Unsplash

The chakra system of the subtle body is analogous to the organ system in the physical body. Each chakra has a unique set of characteristics and functions that affects our overall energy. All things consist of energy, including the physical body—so we can look to the chakras to deepen our understanding of various health issues.

The sacral chakra is our emotional epicenter and though imbalances here do not always affect physical health, when they do, the ailments tend to make us feel shame or embarrassment. Have you ever experienced acne so severe that it made you skip a party? Or a cold sore that prevented you from making out with a crush? Exploring the sacral chakra provides perspective on why these the health issues make us want to hide, often affecting social experiences, relationships, and even our sex lives.

A quick primer on the development of the sacral chakra.

The sacral chakra is the second energy center to develop. It follows the root chakra, which is the foundation of the subtle body. It forms from age 7 to 14, a time in development when our feelings become increasingly important. This is why the physical ailments associated with sacral dysfunction tend to cause emotional distress. (Think fertility struggles, STIs, pelvic pain, or erectile problems.) As a practitioner, I rarely see patients with these types of health issues who don't become emotional talking about them.

In some cases, a sacral imbalance manifests as a physical issue, but in other cases it triggers the deep emotional wounds that haven't yet healed.

The 7- to 14-year-old age range is also a time when relationships are very important. Emotional development runs parallel to that of the sacral chakra, and while our emotional disposition has a profound impact on our relationships, our relationships during this phase of life have an equally profound impact on our emotional well-being. So if you have physical or emotional signs of an imbalance in your sacral chakra, it can be prompting you to explore those early relationships with parents, siblings, teachers, and friends.

In some cases, a sacral imbalance manifests as a physical issue, but in other cases it triggers the deep emotional wounds that we haven’t yet healed.

Feelings and sensation ultimately drive our actions, which become the stories of our lives. We are hard-wired to crave more of certain things (pleasure, relaxation, joy, connection, etc.) and avoid others (pain, discomfort, stress, guilt, shame, etc.). The process of seeking and repelling is often unconscious; we automatically take actions in our lives to create more pleasure and avoid pain. But when the sacral chakra is imbalanced and you add old emotional patterns and relationships to the equation, things get a bit complicated. That's when you might find yourself stuck in relationship patterns that hurt your feelings or repeating the same self-sabotaging behaviors over and over.

Ultimately, the work of the sacral chakra is about moving past the craving-and-aversion cycle so that whatever is happening in our lives or bodies is welcome and manageable.


If you have signs of a sacral imbalance, try adding the following practices to your daily routine.

Physical: Get into frog pose.

This pose is a deep hip opener so should be done with care. Start in a tabletop pose and walk the knees out away from the midline of the body. Walk the ankles out as well so they are in line with the knees and the feet are turned outward. Bring the forearms onto the floor with the palms facedown or you can bring the palms together. Take long, deep breaths as you push your hips back and toward the floor. Use blankets to pad your knees and/or pillows to rest your chest or forehead on. Make yourself as comfortable as possible so you can stay in the pose. Start with one to two minutes and work your way up to 11 minutes. Come out of the pose slowly and carefully.

Mental: Create something that's for your eyes only.

Spend 15 to 30 minutes writing or drawing something that nobody will ever see. The point is to let your creativity flow without considering whether the final product will sound or look pleasing. This exercise should be free of judgment, so if you are your greatest critic (which you probably are!), throw the finished product out as soon as you are done.


Emotional: Keep up with a forgiveness practice.

Try a forgiveness practice for 10 minutes a day. Close your eyes and visualize someone you have not yet forgiven for something. Silently say the following:

I am sorry.

I forgive you.

I love you.

Thank you.

(Bonus points if you choose yourself!)

Spiritual: Sit in silence and let thoughts and sensations pass.

Take 10 to 20 minutes out of your day to sit in silence. Silent meditation allows you to turn your attention inward and tune in to all of the sensations in your body. This practice is about feeling those sensations without acting on them. Simply notice them and let them pass by without labeling them as pleasure or discomfort.

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