Tailbone pain, or coccydynia, can be a debilitating condition that affects daily activities and overall comfort. Fortunately, there are several exercises and therapeutic approaches that can help alleviate this pain. Here’s a detailed guide on how to relieve tailbone pain through exercises and other methods.
Understanding Tailbone Pain
Before diving into the exercises, it’s important to understand the causes and symptoms of tailbone pain. Tailbone pain can result from injuries, such as falls onto the buttocks, childbirth, or repetitive strain from activities like cycling. The pain can range from dull and achy to sharp and severe, especially when sitting, defecating, or engaging in physical activities[5].
Essential Exercises for Tailbone Pain Relief
1. Pelvic Tilts
Pelvic tilts are a simple yet effective exercise for relieving tailbone pain. To perform this exercise:
Lie on your back with your knees bent and your feet flat on the ground.
Tilt your pelvis upwards so your back is arched and your buttocks are lifted off the ground.
Hold this position for a few seconds before slowly returning to the starting position.
Repeat this exercise 10-15 times[1].
2. Knee-to-Chest Stretch
This stretch helps loosen the muscles and ligaments around the tailbone.
Lie on your back with your knees bent and your feet flat on the ground.
Bring one knee up to your chest and hug it tightly with both arms.
Hold this position for 30 seconds before repeating with the other leg[1].
3. Coccyx Stretch
This stretch lengthens the muscles and ligaments around the tailbone.
Sit on a firm surface with your legs crossed in front of you.
Slowly lean forward until you feel a gentle stretch in your lower back and tailbone area.
Hold this position for 30 seconds, then return to the starting position. Repeat this exercise 3-5 times[1].
4. Cat-Cow Pose
This yoga pose gently stretches the muscles of the lower back and pelvis, including the tailbone.
Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.
Round your spine towards the ceiling while pressing your belly button towards the floor. Hold for a few seconds.
Arch your back and allow it to round inward again. Repeat this movement several times[1].
5. Child’s Pose
This restorative yoga pose stretches and relieves tension in the lower back, hips, and tailbone.
Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.
Sit back on your heels and slowly walk your hands forward until your forehead rests on the ground.
Hold this position for at least 30 seconds to allow the muscles around the tailbone to stretch fully[1][3].
6. Pigeon Pose
This pose can help stretch the muscles around the tailbone.
Start on your hands and knees.
Bring one knee forward and place your foot on the ground in front of the other knee.
Lower your hips down towards the ground, stretching the back leg.
Hold this position for 30 seconds and then switch sides[1].
7. Supine Spinal Twist
This stretch helps release tension throughout the entire back, including the tailbone.
Lie down on your back. Bring the left knee into the chest.
Extend your right leg out on the floor.
Lower your left knee across the right leg.
Place your right hand on your left knee, gently pressing it downward.
Look over your left shoulder. Keep your shoulders in contact with the floor.
Hold the stretch[3].
8. Glute & Piriformis Stretch
This stretch targets the glutes and piriformis muscles, which can relieve pain in the tailbone area.
Lie on your back with your feet positioned flat on the floor.
Cross one foot over the opposite knee and keep your foot on the floor/mat.
Pull the knee with the opposite hand toward the opposite shoulder.
Hold for 20-30 seconds. Repeat 2-3 times per side[4].
Additional Therapeutic Approaches
Myofascial Release
Myofascial release is a manual therapy technique that targets the fascia, the connective tissue surrounding muscles and organs. By applying gentle pressure and stretching techniques, myofascial release can help alleviate tension and tightness in the muscles surrounding the tailbone[2].
Joint Mobilization
Joint mobilization involves the gentle manipulation of the joints surrounding the tailbone to improve mobility and reduce pain. This technique helps restore proper alignment and function, reducing inflammation and discomfort[2].
Physical Therapy
Physical therapy can be highly beneficial, especially in teaching pelvic floor relaxation techniques (reverse Kegels) which help get the coccyx into better alignment and relieve pain experienced during urination or defecation[5].
Use of Pillows and Heat/Cold Therapy
Using a donut-shaped pillow or V-shaped wedge cushion can take pressure off the tailbone, allowing it time to heal. Applying a combination of hot and cold packs can help decrease inflammation and pain, and increase blood flow to the area to encourage healing[4][5].
Lifestyle Adjustments
Posture: Maintain good posture when sitting by keeping your head, neck, and pelvis in a straight and neutral line[5].
Movement: Avoid sitting for extended periods by taking short breaks every 20 minutes or so[5].
Diet: Add extra fiber to your diet to soften stools, making bowel movements more comfortable and reducing the risk of constipation[5].
Activities: Avoid activities that stress the tailbone, such as cycling[5].
Most Important Facts About Tailbone Pain Exercises
Stretching and Strengthening: Exercises for tailbone pain focus on both stretching and strengthening the muscles, tendons, and ligaments surrounding the tailbone to improve alignment and support of the spine[3].
Key Exercises: Pelvic tilts, knee-to-chest stretches, coccyx stretches, cat-cow poses, child’s poses, pigeon poses, and supine spinal twists are highly effective in relieving tailbone pain[1][3].
Therapeutic Approaches: Myofascial release, joint mobilization, and physical therapy can complement exercises to provide comprehensive relief[2][5].
Lifestyle Adjustments: Using supportive pillows, applying heat and cold therapy, maintaining good posture, and avoiding stressful activities are crucial for managing tailbone pain[4][5].
Conservative Treatment: Most cases of tailbone pain respond well to conservative treatment, including exercises and lifestyle adjustments, with 90% of cases seeing improvement over time[4].
By incorporating these exercises and therapeutic approaches into your daily routine, you can significantly alleviate tailbone pain and improve your overall comfort and mobility.
