Your tailbone is the bone at the base of your spine, directly above your buttocks. The word “coccyx,” which derives from the Greek word for “cuckoo,” may be used by your doctor to refer to your tailbone. This is because the tailbone resembles a bird’s beak. Despite being tiny, the tailbone performs a few crucial functions. You can sit more steadily thanks to it. Plus, it helps support several muscles, tendons, and ligaments in the region which attach to it.
Coccydynia, or coccyx pain, is a common condition. A damaged tailbone can cause mild to severe pain. When you sit down, stand up from a chair, or lean back when you are sitting, the discomfort may become greater.
This pain can be caused by prolonged sitting periods or after a fall or accident. This pain can worsen after using the restroom or after having intercourse. Women’s periods can be uncomfortable. Your legs may occasionally feel the pain radiating down them. You should feel less pain and strain on your tailbone by standing or walking.
Sitting is one of the most painful activities you can do when you have coccydynia, often known as tailbone discomfort. You should visit a chiropractor for support. In addition, try performing these six exercises for tailbone discomfort!
Knee Hug
The Knee Hug stretch helps relax the muscles around the tailbone. Tightness in these muscles can limit how well the pelvis moves and may irritate the sciatic nerve, causing discomfort. Doing this stretch can improve your flexibility.
To start, lie on your back and pull one knee towards your chest. If you can, keep your other leg straight along the floor. Gently hug the bent knee into your chest while holding it. Hold this stretch for about 30 seconds, then switch to the other side for even relief and flexibility.
Kneeling hip stretch
The muscles that help the hip flex are connected to the tailbone. When these muscles get stiff or injured, they can cause pain in the tailbone and hip areas. Sitting for long periods often leads to this stiffness. To relieve tailbone pain, you can stretch these muscles.
One way to stretch is by kneeling on the ground with one leg in front. Make sure the front foot is flat on the floor, and the thigh and shin create a 90-degree angle. Keep the toes of the back leg pointing backward, and rest the shins and knees on the ground. You can use a towel under the back knee for comfort.
Keep your chest up by placing your hands on your hips. Gently lean forward while tucking your pelvis. Be careful not to lean too far; a slight pelvic tilt is safer. Hold the stretch for 20 to 30 seconds, then switch to the other side.
Cat-cow pose
The cat-cow pose is a familiar yoga position known for its excellent relaxation benefits and its ability to relieve tailbone pain. When practicing this pose, it’s important to synchronize your movements with your breath, as this can help ease tension and loosen tight muscles.
To begin, get on your hands and knees in a tabletop position, ensuring that your hands are directly under your shoulders and your knees are directly under your hips. As you exhale, round your back up towards the sky, representing the cat pose. Then, as you inhale, arch your back and lift your head, transitioning into the cow pose. Repeat this pattern to fully enjoy the benefits of the stretch.
Glute bridge
The glute bridge exercise is excellent for strengthening the muscles around your tailbone, which can aid in faster recovery from injuries, reduce pain, and help prevent future problems.
To perform this exercise, lie down on your back with your feet flat on the ground and knees bent, keeping your arms at your sides. Begin by slowly raising your torso, engaging your hips, and ensuring your heels remain planted firmly on the floor. Hold the position briefly before gradually lowering your hips back to the starting position.
Child’s pose
Another beneficial stretch is the child’s pose, which targets the pelvic floor and hip muscles, lengthening the spine and alleviating lower back discomfort. Start by kneeling, spreading your legs apart, and sitting back on your heels. Gently lower your head, placing both hands flat on the ground, and glide your arms and torso forward.
For a deeper stretch, continue moving forward until your forehead touches the ground. You can also crawl your arms to either side for a lateral stretch, holding the position for 20 to 30 seconds.
Spinal twist
The supine spinal twist can help relieve stress in your tailbone and back. It’s a simple pose that can be done even in bed. To perform this stretch, lie on your back and pull your left knee toward your chest while keeping your right leg extended on the ground.
Cross your right leg over your left knee, placing your right palm on your left knee to gently press down for an extra stretch. While maintaining contact with the ground, look over your left shoulder, holding this position for 20 to 30 seconds.
