Exercises for tailbone pain relief are specifically recommended to reduce the discomfort by reducing tension, improving flexibility, and strengthening the muscles surrounding the tailbone. The tailbone, or small coccyx, is a triangular bone at the bottom of the spine, right below the sacrum. The tailbone is important despite its size because it supports various pelvic structures and provides attachment points for tendons, ligaments, and muscles. Understanding the common causes of tailbone pain with tips to relieve pain, including poor posture, repetitive strain, and more, will help. For faster relief, incorporating targeted exercise for tailbone pain, like pelvic tilts, can significantly reduce pain.
So, let’s discuss how to exercise for tailbone pain and its management through exercises. Also, get to know its causes to prevent and tips to fasten up the tailbone pain treatment!
Table Of Contents
1. Top 10 Exercises For Tailbone Pain Relief
2. What Is The Fastest Way To Heal A Sore Tailbone?
3. What Causes Tailbone Pain Without Injury?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Top 10 Exercises For Tailbone Pain
Exercise can effectively ease tailbone pain by strengthening and stretching the muscles around the coccyx. Let’s explore these beneficial exercises for tailbone pain relief:
1. Pelvic Tilts
These tilts effectively relieve tailbone pain by gently mobilising the lower back and pelvic region, reducing stiffness and improving overall flexibility. This exercise can alleviate pressure on the tailbone by promoting better posture and spinal alignment. It's important to move slowly and gently to avoid straining the muscles.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Lay on your back straight with bent knees and plain feet on the floor.
2. Place your hands on your hips.
3. Slowly tilt your pelvis upward, flattening your lower back against the floor.
4. Hold for a few seconds, then tilt your pelvis in the opposite direction, creating an arch in your lower back.
2. Cat-Cow Stretch
The Cat-Cow stretch helps relieve tailbone pain by increasing flexibility and spine mobility. This exercise reduces lower back and tailbone tension, promoting relaxation and easing discomfort. It's important to move gently and coordinate your breath with your movements.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Start with pressing your hands and knees in a tabletop position.
2. Inhale, arch your back and lift your head and tailbone toward the ceiling (Cow position).
3. Exhale, round your back, and tuck your chin and tailbone toward your chest (Cat position).
4. Alternate between Cat and Cow positions for 10-15 repetitions, moving smoothly with your breath.
Also Read: These Top 10 Yoga For Neck And Shoulder Pain
3. Child’s Pose
This stretches the lower back and hips, relieving tailbone pain by reducing tension and promoting relaxation in the spine. It gently decompresses the lower back, easing pressure on the tailbone. Move slowly into and out of the pose to avoid any strain.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Kneel on the surface with your big toes touching and knees spread distant.
2. Sit slightly back on your heels and slowly extend your arms forward, lowering your chest to the floor.
3. Rest your forehead on the surface and relax in this position.
4. Hold the stretch for nearly 30 seconds to 1 minute, breathing deeply.
4. Knee-to-Chest Stretch
The knee-to-chest stretch alleviates tailbone pain by stretching the lower back and gluteal muscles. This exercise helps reduce tension and improve flexibility in the lower back, relieving discomfort. Perform the movements slowly and hold each stretch gently.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Lay straight on your back with your legs extended.
2. Slowly bring one knee toward your chest, clasping your hands around your shin or knee.
3. Hold the stretch for 20-30 seconds, feeling your lower back and glutes gently stretched.
4. Switch the legs and repeat the stretch on the other side.
5. Perform 2-3 repetitions on each leg.
Also Read: 15 Workouts For Knee Pain & Exercises Give Relief | ToneOpFit
5. Piriformis Stretch
This targets the piriformis muscle, which can contribute to tailbone pain when tight. This stretch helps release glutes and lower back tension, reducing pain and improving mobility. Move into the stretch slowly and avoid forcing the movement to prevent muscle strain.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Lay on your back straight with your knees bent and feet plain on the floor.
2. Cross one ankle over the opposite knee, forming a figure-four shape.
3. Gently pull the uncrossed leg toward your chest, feeling a stretch in the glutes and piriformis muscle.
4. Hold the stretch for 20-30 seconds, then switch sides and repeat.
6. Hamstring Stretch
The hamstring stretch helps relieve tailbone pain by reducing tension in the hamstrings, which can contribute to lower back and tailbone discomfort. Stretching these muscles improves flexibility and decreases pressure on the lower back and tailbone area. It is important to perform this stretch gently to avoid overstretching the muscles.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Sit on the surface with your legs extended straight in front of you.
2. Slowly reach forward toward your toes, keeping your back straight.
3. Hold your toes, shins, or knees, depending on your flexibility.
Also Read: Impactful Stretching Exercises In Yoga For Flexibility | ToneOpFit
7. Bridge Exercise
The bridge exercise strengthens the glutes, lower back, and core muscles, providing stability and reducing tailbone pain. Strengthening these muscles supports the lower back and tailbone, alleviating pressure and discomfort. Ensure proper form to avoid straining the lower back.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Lay on your back with your bent knees and feet flat on the surface, hip-width apart.
2. Place your arms properly by your sides, palms facing down.
3. Press your feet onto the floor and lift your hips toward the ceiling.
4. Hold the position for a few seconds, squeezing your glutes.
5. Slowly lower your hips back to the floor.
8. Hip Flexor Stretch
The hip flexor stretch helps alleviate tailbone pain by loosening tight hip flexors, which can pull on the pelvis and contribute to discomfort. Stretching the hip flexors improves flexibility and reduces strain on the lower back and tailbone area. Perform the stretch slowly to avoid straining the muscles.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Kneel on the floor with one knee bent in front of you and the other knee on the ground.
2. Shift your weight forward, stretching the hip flexor of the leg with the knee on the ground.
3. Hold the stretch for 20-30 seconds, feeling a gentle pull in the front of your hip.
Also Read: Yoga Poses for Flexibility Enhancement & Empower | ToneOpFIt
9. Tailbone Stretch
These stretches directly target the muscles around the tailbone, reducing tension and alleviating pain. They can also improve flexibility and relieve pressure on the tailbone. It's important to stretch gently and avoid any movements that cause pain.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Sit on the surface with your knees bent and feet flat.
2. Place your hands behind you for support.
3. Gently lift your hips off the floor and lean back slightly.
4. Lower your hips back to the floor and repeat 2-3 times.
10. Deep Breathing And Relaxation
These techniques help reduce tailbone pain by decreasing muscle tension and promoting overall relaxation. They can also lower stress levels, contributing to pain, when practised in a quiet environment for best results.
Steps To Perform This Exercise For Tailbone Pain Relief:
1. Sit or lie down properly in a comfortable position.
2. Close your eyes and breathe deeply through your nose, filling your lungs.
3. Hold your breath for a few seconds.
4. Slowly exhale through your open mouth, releasing tension.
Also Read: Physiotherapy Exercises For Lower Back Pain Relief | ToneOpFit
What Is The Fastest Way To Heal A Sore Tailbone?
To heal a sore tailbone quickly, it is important to follow a combination of strategies to relieve pain, reduce inflammation, and promote healing. Consider these tips to know how we can heal a sore bone:
1. Rest And Avoid Pressure
- Limit activities that put pressure on your tailbone.
- Avoid sitting for long periods; when you do sit, use a soft cushion or a doughnut-shaped pillow to reduce the strain.
2. Cold And Heat Therapy
- Cold Therapy: For the first 48 hours, apply an ice pack to the tailbone area for 15-20 minutes daily. This helps reduce excessive inflammation and numb the pain.
- Heat Therapy: Mainly, after the initial 48 hours, switch to using a required heating pad or warm compresses for muscle relaxation and improve blood flow, which aids healing.
3. Pain Management
- Over-the-Counter Pain Relievers: Medications like ibuprofen or naproxen can help reduce pain and inflammation. Acetaminophen is another option for pain relief.
- Topical Pain Relief: Creams or gels with menthol or capsaicin can relieve localised pain.
4. Posture And Ergonomics
- Proper Sitting Posture: Begin by sitting with your straight back and avoid slumping. Use a chair with good lumbar support.
- Ergonomic Adjustments: If you sit a lot, ensure your workstation is set up to minimise strain on your tailbone.
5. Physical Therapy
- Stretching and Strengthening Exercises: Gentle exercises can improve flexibility and strengthen the muscles around the tailbone. A physical therapist can provide specific exercises to help reduce pain and prevent future issues.
- Pelvic Floor Therapy: If pelvic floor dysfunction is a factor, specialised exercises or biofeedback therapy can help.
6. Lifestyle Modifications
- Weight Management: If excess weight contributes to the pain, losing weight can eventually reduce pressure on the tailbone.
- Dietary Adjustments: Eat a high-fibre diet to prevent constipation, as straining during bowel movements can worsen tailbone pain.
7. Medical Interventions
- Steroid Injections: For severe or persistent pain, corticosteroid injections around the tailbone can reduce inflammation and provide significant relief.
- Nerve Blocks: A coccygeal nerve block can be performed to interrupt pain signals from the tailbone.
8. Surgical Options
- Surgery, such as removing the tailbone (coccygectomy), is a last resort when other treatments do not work.
Also Read: 5 Safe Exercises For Herniated Disc To Give You Pain Relief
What Causes Tailbone Pain Without Injury?
Tailbone pain, or coccydynia, without a clear injury, can result from the following causes:
Cause | Reason | Impact |
Poor Posture | Sitting for long periods, especially on hard surfaces or with poor posture, can put excessive pressure on the coccyx. | This pressure causes inflammation and pain, often worsened by prolonged sitting or improper seating positions. |
Repetitive Strain | Activities involving repetitive movements, like cycling or rowing, can cause chronic stress on the tailbone. | Over time, this stress causes persistent pain, making it important to incorporate proper technique and take breaks during such activities. |
Childbirth | During childbirth, the coccyx can be compressed or even displaced as the baby passes through the birth canal. | This can cause ongoing pain after delivery due to the trauma sustained by the coccyx during labour and delivery (Ombregt et al., 2003). |
Degenerative Joint and Disc Disease | Changes like degenerative disc disease or arthritis can affect the joints and discs near the coccyx as we age. | These changes can cause pain even without a direct injury, often presenting as a gradual onset of discomfort in the tailbone area. |
Pelvic Floor Dysfunction | The pelvic floor muscles attach to the coccyx, so any dysfunction or tension in these muscles can lead to tailbone pain. | Conditions such as pelvic floor muscle spasms or other pelvic floor disorders can be contributing factors, often requiring physical therapy for relief. |
Obesity | Carrying excess weight eventually increases the stress on the coccyx, leading to discomfort and pain, particularly when sitting. | The additional weight puts more pressure on the tailbone, exacerbating pain, especially in seated positions (Lirette et al., 2014). |
Infections or Tumors | Infections or tumours in the lower spine or pelvic area, though rare, can cause tailbone pain. | These conditions often have additional symptoms, such as fever, unexplained weight loss, or severe, persistent pain, requiring immediate medical evaluation. |
Referred Pain | The coccyx can feel pain originating from other areas, such as the lower back, hips, or sacrum. | This makes it seem like the tailbone is the source of the pain when, in fact, the issue is elsewhere, often necessitating a thorough examination to identify the cause. |
Expert’s Advice
Focus on nutrition to complement exercise for relieving tailbone pain. A balanced calcium, vitamin D, and magnesium diet support bone health and healing. For these nutrients, include dairy products, leafy greens, nuts, and seeds in your meals. Maintaining a healthy weight through proper nutrition is crucial to reducing pressure on the tailbone. Stay hydrated for joint health and flexibility.
Avoid inflammatory foods like processed snacks and sugary drinks, as they can impede recovery. Integrating these dietary recommendations with tailored exercises helps manage tailbone pain effectively and promotes long-term relief.
Health Expert
Aditi Upadhyay
The Final Say
Ultimately, tailbone pain, also known as coccydynia, can stem from various causes, such as injuries, poor posture, or underlying spinal and pelvic issues. Effective management of this discomfort typically involves a holistic approach that includes specific exercises for tailbone pain. These exercises, like pelvic tilts, cat-cow stretches, and knee-to-chest stretches, aim to strengthen and stretch the muscles around the coccyx, enhancing flexibility and reducing strain on the tailbone.
Thus, consulting doctors ensures a tailored exercise plan that meets individual needs and promotes safe practice to prevent aggravating symptoms.
FAQs
1. Which is the most preferred exercise for pain in the tailbone?
The most preferred exercise for tailbone pain is the Pelvic Tilt. It gently mobilises the lower back and pelvic area, helping to alleviate pressure and discomfort in the tailbone region.
2. What are the benefits of exercise for a sore tailbone?
Exercises like pelvic tilts, cat-cow stretches, and hamstring stretches offer several benefits for a sore tailbone, including:
- Reducing tension in the muscles surrounding the tailbone.
- Improving flexibility and range of motion.
- Promoting better posture which can alleviate pressure on the tailbone.
- Enhancing blood flow, which aids in the healing process.
3. How do you start incorporating the exercise for the tailbone in daily workouts?
To start incorporating tailbone pain relief exercises into your daily routine:
- Begin with gentle stretches like pelvic tilts and hamstring stretches.
- Add these exercises to your warm-up or cool-down routines.
- Perform the exercises consistently for 5-10 minutes each day.
- Listen to your body and avoid overexertion, especially if you feel increased pain.
4. How can the exercise be modified if the tailbone hurts?
If an exercise causes pain:
- Reduce the range of motion to make the movements smaller and more controlled.
- Use supportive props such as cushions or yoga blocks to reduce pressure on the tailbone.
- Slow down the pace and focus on gentle, controlled movements.
- Consult with a physical therapist for personalised modifications and alternatives.
5. Will I experience pain during tailbone exercise sessions?
Some discomfort is normal when starting new exercises, but you should not experience significant pain. If you do:
- Stop the exercise immediately and rest.
- Adjust the exercise as mentioned in the modifications.
- Seek advice from a doctor if the pain persists or worsens.
References
- Effect of stretching of piriformis and iliopsoas in coccydynia - ScienceDirect
- Coccygodynia (Coccydynia, Coccalgia, Tailbone Pain) - Physiopedia (physio-pedia.com)
- The effectiveness of manipulation in combination with exercise for patients with coccydynia: Six months follow-up of a randomized controlled trial - ScienceDirect
- Coccydynia: An Overview of the Anatomy, Etiology, and Treatment of Coccyx Pain - PMC (nih.gov)
- A Pain in the Tail...bone (Part 2: Treatment) — Southern Pelvic Health Physical Therapy
- A Pain in the Tail...bone (Part 1- What is it? How does it happen? How does it feel?) — Southern Pelvic Health Physical Therapy
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