Do you suffer from tailbone pain? It can be an uncomfortable and deep ache that can prevent you from going about your daily activities. Tailbone pain has many causes, such as sitting for long periods of time or engaging in certain sports activities. Fortunately, plenty of simple exercises help alleviate the pain in your tailbone area, whether a medical condition or a particular activity causes it. In this blog post, we’ll be discussing some effective tailbone pain exercises so you can get back to living your life with minimal discomfort. So let’s get started!
What are the main causes of pain in the tailbone?
Here are several main causes of tailbone pain include;
- Coccydynia (tailbone injury or inflammation)
- Prolonged sitting on hard surfaces
- Childbirth
- Bone tumors
- Osteoporosis
- Arthritis
- Sciatica
- Herniated discs
- Ankylosing spondylitis
Treatment will depend on the underlying cause of the pain but typically involves rest, medications to reduce inflammation, and muscle relaxants. In some cases, physical therapy or steroid injections may be recommended. Surgery is rarely needed for this condition. If you are experiencing persistent pain in your tailbone, it is important to see your healthcare provider to determine the cause and receive appropriate treatment.
Here are some best tailbone pain exercises or yoga poses include;
1) Child’s Pose
Child’s Pose is a yoga pose that helps to relieve tailbone pain. It involves sitting on your knees and folding forward, with your forehead and chest touching the floor. This Pose can help stretch the lower back, release tension in the spine, and improve posture.
To perform Child’s Pose:
1. Start by kneeling with your feet together
2. Slowly lower your torso down and reach your arms forward
3. Rest your forehead on the ground
4. Allow your back to round, sinking into the Pose
5. Relax into the position and hold for at least one minute
6. To exit the Pose, slowly sit back up and stretch
This exercise can help to relax tense muscles, improve posture, reduce pressure in the spine, and ease tailbone pain. It’s important to practice consistently for the best results.
2) Cat-Cow Stretch
The Cat-Cow Stretch is a great exercise to help relieve tailbone pain. It helps strengthen the core muscles and can improve your posture.
To do this stretch, start by getting on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Make sure that you are evenly distributing the weight between both hands and both knees.
Inhale and arch your back, lifting the tailbone and looking towards the ceiling. This is the cow pose. As you exhale, round your spine, tucking your chin on the way to your chest. This is the cat part of this exercise.
Repeat these movements 10 times while keeping your hips and shoulders level throughout the movement.
This exercise can be done anywhere, anytime! Doing this exercise regularly can help to reduce tailbone pain and improve core strength. Remember to focus on the breath throughout the exercise for maximum benefit!
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3) Cobra Pose
Cobra Pose is an excellent exercise for relieving tailbone pain. It helps to stretch the muscles in the lower back, creating space between each vertebra and improving the spine’s mobility.
Begin by lying on your stomach with your hands next to your chest and feet hip-width apart. Inhale deeply and press your hands into the ground as you lift your chest off the floor. Focus on lengthening your spine and press your tailbone towards the back wall without pushing it too far. Hold this position for up to 30 seconds before slowly returning to the starting position on an exhale.
Repeat this exercise several times a day, gradually increasing the time spent in Cobra Pose until you reach one minute per session. This exercise can be done anywhere at any time and is great for calming both body and mind. With consistent practice, you will soon find relief from tailbone pain!
4) Downward-Facing Dog
Tailbone pain can make it difficult to exercise and get the physical activity you need. Fortunately, there are specific exercises that can help relieve tailbone pain while still allowing you to stay active.
One such exercise is the Downward-Facing Dog. To make this move, begin in a tabletop position on your hands and knees. Lift your hips up and back, pulling your chest toward the floor while aiming to straighten your arms and legs. It would be best to form an upside-down V shape with your body.
Hold this Pose for 6-10 breaths, taking care to keep your neck in a neutral position with eyes looking downward at the top of the mat.
Modify this exercise by bending one or both knees if you have difficulty reaching full extension in your legs or hips.
The Downward-Facing Dog is a great way to stretch the muscles around the tailbone area and can help alleviate some of the pain associated with tailbone injuries. Your doctor may also recommend other exercises to help reduce tailbone pain as well.
By adding some of these tailbone pain exercises to your routine, you can better manage the pain and stay active.
5) Pigeon Pose
The pigeon pose is an ideal exercise to help manage and reduce tailbone pain. It stretches the hip flexors, which can help to improve posture and alleviate pain in the lower back area.
To perform this pigeon pose, begin by sitting on the floor with your knees bent and feet flat on the ground. Cross your right side ankle over your left side thigh. Then, slowly lower your hips close to the ground while keeping your spine straight. You should feel a stretch in your hip and glutes.
Hold the position for 30–60 seconds or until you feel a stretch but not pain—release by slowly uncrossing your legs and sitting back up with an upright posture.
To increase the stretch, you can lean forward slightly or place a yoga block or other support beneath your outer thigh for added stability and comfort.
Repeat this exercise on both sides to ensure symmetry of movement and balance of muscle activation around the hip joint. Pigeon pose is especially helpful for tailbone pain because it stretches out tight muscles that may contribute to discomfort in that area.
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6) Lizard Pose
Lizard Pose is a beneficial yoga pose for those suffering from tailbone pain. It offers several stretching and strengthening exercises that can help alleviate the uncomfortable symptoms associated with this condition.
The position starts by coming into a low lunge on one side, with both hands on the floor. The back heel then needs to be brought close to the buttocks. Bend the front knee, keeping the back leg straight, and begin to sit back on the heel.
For those comfortable with this position, lean forward onto your forearms and let your head rest on the ground. Stay here for five breaths before slowly releasing out of this Pose and repeating it on the other side.
Lizard Pose helps to stretch out tight muscles and can be therapeutic for tailbone pain sufferers because it focuses more directly on releasing any tension in that area of the body.
It’s important to remember not to force yourself into any positions if they cause discomfort or pain, as this could potentially further aggravate symptoms.
7) Seated Forward Bend
A seated Forward Bend is one of the best tailbone pain exercises. It is a yoga pose that stretches your hamstrings, hip flexors, and lower back muscles while strengthening your core and abdominal muscles.
To do this exercise:
1. Begin seated on the floor with both legs out in front of you
2. Bend your knees and place the soles of your feet against each other
3. Place both hands on either side of your legs
4. Lean forward, using your arms to control the movement
5. Release any tension in your shoulders
6. Focus on keeping a long spine
7. Once you feel a stretch in the back of your legs, hold it for 30 seconds
8. Come out of the Pose slowly
9. Repeat three times
A seated Forward Bend is an excellent exercise for relieving tailbone pain as it helps to lengthen and relax tight muscles that may be causing discomfort in the area around the tailbone. This exercise can also aid in strengthening the core, which can help decrease the stress on the sacroiliac joints and reduce pain.
Be sure to take it slow when performing this exercise, and be mindful of any pain or discomfort you may experience. If you feel sharp, stabbing pains in your tailbone area at any point, stop immediately and consult with a doctor.
8) Knee-to-Chest Stretch
The Knee-to-Chest Stretch is an excellent tailbone pain exercise to help you relax the lower back and reduce hip tension. It can be done while lying on your back or sitting up in a chair.
To perform the Knee-to-Chest Stretch, begin by lying flat on your back with both legs extended. Bend one knee, bringing it up to your chest, and hold for 10-20 seconds.
Next, you can use your hands to pull the leg closer to the chest and feel a gentle stretch in the lower back.
Once finished with one side, switch legs and repeat.
This exercise can be done two or three times a day to help reduce pain associated with tailbone issues. Remember that if you experience any discomfort during this exercise, stop immediately and consult a medical professional.
By regularly doing this exercise, you will feel relief from tailbone pain and gain strength in your core muscles. Through regular practice of this simple stretching routine, you can safely alleviate tightness in the lower.
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Bottom line
When it comes to tailbone pain exercises, one final thought is that you should consult a medical professional before beginning any new routine. This will help ensure safety and accuracy when performing any exercise that could aggravate existing pain.
Your doctor can advise which exercises may be most effective in helping relieve your symptoms while also considering any pre-existing conditions or injuries you may have. They can also advise on how often each exercise should be done and how long you should continue performing the routine.
It is also important to remember that tailbone pain exercises are not a cure-all solution and that it may take some time for your pain levels to reduce. In some cases, medications or other treatments may be necessary in order to achieve lasting relief.