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tailbone exercise

10 Tailbone Pain Exercises for a Happier, Healthier You

Are you or someone you know dealing with the discomfort of tailbone pain? Tailbone pain, medically known as coccydynia, refers to discomfort or pain in the coccyx, the small, triangular bone at the very bottom of the spine. The coccyx, commonly called the tailbone, consists of three to five fused (joined) vertebrae and is situated just above the buttocks, between the sacrum and the tip of the spine. So, without further delay, let’s explore tailbone pain and the top 10 exercises to help you find relief.

10 Tailbone Pain Relief Exercises

Pelvic Tilts:

  • To start, position yourself on your back with your knees bent and your feet resting flat on the ground.
  • Place your hands on your hips and gently tilt your pelvis forward, flattening the curve in your lower back.
  • Hold for a few seconds before releasing and returning to the starting position.
  • Repeat 10-15 times.

Knee-to-Chest Stretch:

  • Start by lying on your back with both legs fully extended.
  • Slowly bring one knee to your chest, holding it with your hands for 20-30 seconds.
  • Release and repeat on the other leg.
  • You can also perform this exercise while sitting in a chair, bringing one knee towards your chest at a time.

Child’s Pose:

  • Begin on your hands and knees, with your arms extended in front of you.
  • Slowly lower your hips towards your heels and reach forward with your arms, allowing your back to round.
  • Please maintain this posture for 30 seconds before releasing.
  • Repeat 5-10 times.

Butterfly Stretch:

  • Begin by sitting on the floor with your legs bent and feet touching.
  • Gently push down on your knees with your hands, trying to bring them closer to the ground.
  • Hold for 20-30 seconds before releasing.
  • Repeat 5-10 times.

Seated Leg Lifts:

  • Begin by sitting in a chair with your feet flat on the floor, ensuring that you are in a seated position.
  • Slowly extend one leg, lifting it off the ground while keeping your knee straight.
  • Maintain this posture for a brief duration before reverting to the initial position.
  • Repeat 10 times on each leg.

Cat and Cow Stretch:

  • Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.
  • Inhale and arch your back, bringing your chin towards your chest.
  • Exhale and round your spine, dropping your head between your arms.
  • Repeat 10 times.

Bridging Exercise:

  • Begin by reclining on your back with your knees bent and your feet flat on the ground.
  • Slowly lift your hips off the ground, keeping your shoulder blades and feet firmly planted.
  • Hold for a few seconds before lowering back down to the initial position.
  • Repeat 10 times.

Seated Leg Cross Stretch:

  • Start by sitting in a chair with your feet resting flat on the floor.
  • Cross one leg over the other, resting the ankle on your opposite knee.
  • Gently apply pressure to the crossed leg, pushing it towards the ground.
  • Hold for 20-30 seconds before releasing and repeating on the other leg.

Piriformis Stretch:

  • To initiate, recline your back with your knees bent and your feet resting flat on the ground.
  • Cross one leg over the other, resting the ankle above the knee.
  • Reach through and grab the back of your thigh, pulling it towards your chest until you feel a stretch in your glute area.
  • Hold for 20-30 seconds before releasing and repeating on the other leg.

Standing Forward Bend:

  • Stand with your feet hip-width apart.
  • Slowly bend forward at the hips, allowing your upper body to hang toward the floor.
  • Let your arms hang loose; try to touch the ground or hold onto your elbows if it’s comfortable.
  • Hold this position for 20-30 seconds while breathing deeply.
  • Slowly, come back to the standing position.

Some Potential Causes are:-

Tailbone pain can range from mild discomfort to severe and persistent pain. The leading causes are:

  • Trauma: The most common cause of tailbone pain is direct trauma or injury, such as a fall onto the buttocks, which can lead to bruising, swelling, and pain in the coccyx area.
  • Childbirth: In some cases, women may experience tailbone pain after childbirth, especially during a difficult delivery, when the coccyx can be pushed forward or injured.
  • Repetitive Strain: Activities that involve sitting for extended periods or putting pressure on the tailbone, such as long hours of sitting at a desk, cycling, or horseback riding, can lead to coccyx pain over time.
  • Infections: In rare cases, infections or abscesses in the area surrounding the coccyx can result in pain and discomfort.
  • Tumors: Though very uncommon, tumors in the coccyx area can cause pain.
  • Idiopathic: In some instances, no specific cause for tailbone pain can be identified, and it is classified as idiopathic coccydynia.

 

Tailbone pain can make sitting, standing, and performing daily activities challenging. It can also lead to discomfort during bowel movements and intercourse. The pain can be either acute (short-term) or chronic (long-lasting).

 Main Symptoms of Tailbone Pain

Tailbone pain, or coccydynia, can manifest with a variety of symptoms, which can range from mild discomfort to severe pain. The specific symptoms may vary among individuals, but typical indicators of tailbone pain include:

  • Localized Pain: Pain in the area around the tailbone is the hallmark symptom of coccydynia. This pain is typically concentrated at the base of the spine, just above the buttocks.
  • Pain When Sitting: One of the most noticeable symptoms is pain when sitting down, especially on hard surfaces or for extended periods. This discomfort can make sitting at a desk, driving, or even social activities challenging.
  • Pain During Bowel Movements: Some individuals may experience increased pain or discomfort during bowel movements, as sitting and straining can pressure the tailbone.
  • Pain During Intercourse: Tailbone pain can lead to discomfort or pain during sexual intercourse, particularly in positions that put pressure on the coccyx area.
  • Localized Tenderness: The area around the tailbone can become tender to the touch, and individuals may experience increased pain when pressure is applied to the coccyx

How to Relieve Tailbone Pain? 

Relieving tailbone pain or coccydynia can involve a combination of at-home remedies, medical treatments, and lifestyle adjustments. Here are some effective methods to help alleviate and manage tailbone pain:

  • Self-Care and Home Remedies: Apply an ice pack to the painful area for 48 hours to reduce inflammation. Afterwards, you can alternate with heat therapy, such as a warm compress, to relax tense muscles. You can have a pain killer like ibuprofen or paracetamol to reduce your pain, but first, ask your doctors.
  • Specially Designed Cushions: Use circular cushions, donut cushions, or coccyx cushions when sitting. These cushions are designed to relieve pressure on the tailbone, promoting comfort during prolonged periods of sitting.
  • Activity Modification: Avoid activities that worsen your pain, such as sitting for extended periods or engaging in exercises that put pressure on the tailbone. Modify your activities to minimize tailbone strain.
  • Pelvic Floor physical therapy: For some individuals, tailbone pain is related to pelvic floor dysfunction. Pelvic floor physiotherapy can help address issues with pelvic floor muscles, which may be contributing to the pain.

Conclusion: 

The key to a happier, healthier you lies in effective treatment, tailored exercises, and expert guidance. By incorporating these ten tailbone pain exercises into your daily routine and seeking the care of a skilled physical therapist, you can find relief and get back to your normal range of motion.

Remember, Proremedy Physiotherapy Mississauga is here to support you on your path to recovery. With their expertise in treating coccyx pain and other musculoskeletal conditions, you can trust that you’re in capable hands. So, don’t let tailbone pain disrupt your life any longer. Start your journey to a pain-free, happier you today.

Picture of Physiotherapist Arpan Hundal

Physiotherapist Arpan Hundal

Arpan has been practicing as a physiotherapist since 2010, starting her career in a trauma center in India where she worked with post-traumatic and post-operative cases. She moved to Canada and continued her independent practice, specializing in musculoskeletal, orthopaedic issues, sports injuries, and pelvic health physiotherapy. She has experience dealing with MVA and WSIB clients and has been working in the Mississauga community since 2015.

Picture of Physiotherapist Arpan Hundal

Physiotherapist Arpan Hundal

Arpan has been practicing as a physiotherapist since 2010, starting her career in a trauma center in India where she worked with post-traumatic and post-operative cases. She moved to Canada and continued her independent practice, specializing in musculoskeletal, orthopaedic issues, sports injuries, and pelvic health physiotherapy. She has experience dealing with MVA and WSIB clients and has been working in the Mississauga community since 2015.

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