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Sacral Fat Pad Tips: Why They Form and How to Lose Them

woman in jeans

The formation of a pad of excess fat on the tailbone can cause one to feel self-conscious wearing bathing suits and certain dresses.

Unfortunately, it isn't possible to spot reduce fat from any area of your body. But, with a diet and cardio plan, you can gradually eliminate the fat all over your body, including the pesky lower back fat.

By putting in the effort to tone your butt, you'll reveal a better-looking physique that you'll be proud of.

The sacral fat pad, located in the lower back region above the tailbone, can be a challenging area to tackle when it comes to weight loss. This adipose tissue serves as a protective cushion for the coccyx and helps provide support while sitting or lying down. Keep reading to learn why this type of buttock fat forms and how to lose it.

Why Does Sacrum Fat Form?

The reasons behind the accumulation of fat anywhere in the body are usually the same: consuming an excess amount of calories.

Excessive sacral fat can have detrimental effects on your overall health. It is commonly associated with an increased risk of cardiovascular diseases, diabetes, and metabolic disorders. Moreover, fat accumulation in this area can cause discomfort, lower back pain, and postural imbalances.

While genetics can also be considered, it shouldn't be viewed as the main issue. Genetics will determine where your fat appears; some may pack it on the lower back. But, your lifestyle habits will generally determine whether you have excess fatty tissue.

Although lower back or sacral fat pad causes are usually linked to your lifestyle, hormones can also cause this type of fat deposition to form, as Boston-area plastic surgeon Dr. Raphael Magana notes in the embedded FAQ video.

How To Lose Lower Back Fat Pads

It won't be possible for you to specifically target fat loss in a body area without an upper buttock or tailbone fat removal procedure.

To lose sacrum fat naturally, you have to enter a caloric deficit via either exercise or diet. This process must be done in an overall manner.

The goal is to enter a caloric deficit, which means consuming fewer calories than your body uses for energy. If your body has no calories to burn, it will tap into your fat reserves and burn them off for energy.

You can consume fewer calories by simply eating fewer calories or burning them off via exercise. That's why exercise and diet are the optimal ways to reduce fat.

Nonetheless, you can only achieve results will only via consistency.

Effective Exercises to Target the Sacral Region

Beyond losing fat with a calorie deficit, targeted exercises can help tone and strengthen the muscles in the sacral area. Here are some practical exercises to consider:

Bridge Pose

The bridge pose is excellent for engaging the glutes, hamstrings, and lower back muscles. To perform this exercise:

  1. Lie on your back with your knees bent and feet flat on the floor.

  2. Place your hands by your sides, palms facing down.

  3. Press through your heels, lift your hips off the floor, and engage your glutes.

  4. Hold the position for a few seconds before slowly lowering your hips back down.

  5. Repeat for the desired number of repetitions.

Bird Dog

The bird dog exercise targets the core muscles, lower back, and glutes. Follow these steps to perform the bird dog exercise:

  1. Begin on your hands and knees, aligning your hands below your shoulders and knees beneath your hips.

  2. Engage your core and extend your right arm forward while simultaneously extending your left leg backward.

  3. Keep your hips level and avoid arching your back.

  4. Hold the position for a few seconds, then return to the starting position.

  5. Repeat with the opposite arm and leg.


The plank is a fantastic exercise for strengthening the core and engaging the muscles in the sacral region. Here's how to perform the plank:

  1. Start in a push-up position, with your hands right beneath your shoulders and toes on the ground.

  2. Engage your core, ensuring a straight line from your head to your heels.

  3. Hold the position for as long as you can while maintaining proper form.

  4. Rest and repeat for multiple sets.

Lifestyle Changes to Accelerate Sacral Fat Reduction

Beyond a healthy diet and regular exercise, specific lifestyle changes can further enhance your sacral fat loss journey. Consider adding the following habits into your daily routine:

  • Get Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormone levels and increase appetite and weight gain.

  • Manage Stress Levels: Chronic stress can contribute to weight gain and hinder fat loss efforts. Practice stress-reducing techniques such as meditation, yoga, or engaging in hobbies you enjoy.

  • Stay Active Throughout the Day: Incorporate physical activity into your daily routine, even outside of structured exercise sessions. Take the stairs instead of the elevator, walk or bike to nearby destinations, and engage in regular movement breaks.

  • Seek Support: Surround yourself with a supportive network of friends and family who encourage and motivate you on your weight loss journey. Consider joining a fitness class or finding a workout buddy to keep you accountable.

  • Track Your Progress: Monitor your progress regularly by tracking your measurements, weight, and body fat percentage. Celebrate small victories and make adjustments to your routine as needed.

AirSculpt® Can Contour Your Lower Back

AirSculpt® proudly provides the most accurate and comfortable lower back sculpting on the market. Instead of invasive treatments like liposuction or noninvasive ones that require countless sessions, this patented technique offers permanent fat removal in a seamless, wide-awake session.

Lower Back AirSculpt® is a minimally invasive fat removal procedure that doesn't use scalpels, stitches, needles, or general anesthesia to give your lower back the desired aesthetic. Wielding patented, automated technology, our surgeons can target just the tailbone fat pad while sparing surrounding areas, working to preserve or highlight the lower back's natural contours the whole time.

Better yet, our technique removes the fat pad through two-millimeter-wide entry points, minimizing any scarring, reducing the needed recovery periods, and limiting risks related to surgical cosmetic procedures. Call our Boston office or one of our 27+ body sculpting centers worldwide for your free consultation to start working with us. 


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