Tailbone Pain Relief With Easy Exercises

“Tailbone” seems like something you would find on a dog or a cat right? Turns out humans have them too!

Tailbone is the end of the spine, above the buttocks. It consists of a triangular bone typically consisting of 3 to 5 fused vertebrae. Its primary function is to provide support for the floor of your pelvis, provide bowel movement, and prove attachment to several muscles and ligaments in the pelvic region. It is also reminded of its existence every now and then with pain, caused by injury!

Tailbone injury can create great discomfort and result in back pain and make sitting and walking a difficult task. It can occur due to a physical injury, degradation of joints and bones or any other form of trauma. It is important to keep the tailbone healthy. Simple tailbone exercises can help relieve the pain and discomfort. 

Tailbone Pain Treatment And How To Understand It

Tailbone pain or Coccydynia is the persistent pain at the very bottom on your spine. The pain can last anywhere from a few days to several weeks, depending on the kind of injury or trauma inflicted on it. While most pain heals within a week, it is always advisable to consult a medical professional, who can guide on the treatment plan. A doctor can inspect the site of injury, run a few tests such as X ray or an MRI, based on the pain. This will also help identify any kind of injury to the bones or nerves, aiding a more efficient treatment plan. Tailbone relief exercises can aid in the healing process.

Tailbone Pain Relief

After consulting a doctor, they are able to chart out a treatment plan that will help reduce tailbone pain. This can include medication such as painkillers, steroids or anti-inflammatory drugs, as prescribed by the doctor. It is never advisable to self medicate. Besides these, tailbone pain exercises that include stretching, change in posture while sitting or sleeping, can help in tailbone pain relief.

Coccyx Pain Treatment

Besides medication, here is a list of exercises that can help reduce the pain

  • Improved sitting postures can go a long way in reducing the pain. Sitting on a soft cushion, or a doughnut shaped pillow can alleviate pain of the tailbone.
  • Physical therapy, by a trained professional can help locate the area of pain and a well devised treatment plan can help reduce tailbone pain
  • Surgery is another alternative, when the pain is persistent despite tailbone pain relief exercise. This can be done under the consultation of a doctor.

Tailbone Pain Remedy and coccyx pain treatment

Here are a few easy to do tailbone pain exercises that can help reduce it

Figure 4 stretch

This stretches the glutes that can tug at your tailbone and relieve the pain. Here is how you do it:

  1. Lay down on your back.
  2. Raise the knees toward the ceiling, keeping the feet flat on the floor.
  3. Bend the left leg closer into the body and rest the left ankle across the right knee.
  4. Loop the hands around the right thigh and gently pull it toward the chest for 30 seconds.
  5. Repeat on the other side.

Kneel and Stretch

This exercise helps improve mobility of the lower back by stretching the iliopsoas.

  1. Start with the front leg bent at a 90 degree angle in front of you, while keeping the knee and the shin of your back leg on the ground.
  2. Keep the body upright and raise the arms to the shoulder height, to the side
  3. Ensure that the shoulder blades are tucked down to prevent the shoulder from raising
  4. Rotate to the left side of your body from the torso, until the arms are in line with your legs. Slowly return to the centre.
  5. Repeat on the other side
  6. Perform this a few times without causing any pain

Coccyx Injury Exercises

Child's pose

This is an easy yoga position, that helps stretch the spine, which eases pain in the lower back and provide relief to the tailbone pain

  1. Begin by kneeling, with your knees spread, sitting on your heels
  2. Place your palms wide on the floor and begin to slide the palm, the arms and the body forward
  3. Keep your head down, while doing the same
  4. Continue the stretch and try to touch your forehead to the ground
  5. Hold position for 20 seconds, and slowly move back into the kneeling position

Single knee hug

Sounds comforting doesn't it?

  1. Lie down on the back.
  2. Bend one knee toward the chest.
  3. Extend the feet straight out, if tolerable.
  4. Hold onto the bent knee and pull it gently down into the chest.
  5. Hold for 30 seconds, then repeat on the other side.

Coccyx Strengthening Exercises

Along with the above exercises, you can also perform these exercises that can help strengthen your tailbone, and reduce the pain in the tailbones

Hamstring stretch

An all time favorite, this can help increase mobility between the tissues that connect the buttocks with the coccyx.

  1. Lay down on your back.
  2. Keep on feet on the ground, keep your knee bent and bring the leg up into the air, until you feel resistance
  3. Keep the toe pointed upwards
  4. Hold the back of your thigh with your hands for 10 to 20 seconds
  5. Lower the leg, repeat the same with the other.

It is important to care for the tailbone as it plays a crucial role in one's ability to move around with ease, spend long hours in seated positions. Tailbone injuries can be healed with medical intervention, physical exercises and a general care for body posture. 

It is important to keep the tailbone muscles active and improve mobility. Regular exercises and physiotherapy can help with tailbone pain relief.