The tailbone is the bone that supports the pelvis and is at the lower end of the spine. Of course, the pain of the tailbone can affect activities throughout the day. Moreover, if you sit more often, you must feel something is pressing the bones in your lower back and making you uncomfortable. Here, we’ll let you know some of the tailbone pain exercises that you can do at home.
The tailbone pain can occur due to various things, from the wrong sitting position to just giving birth, to excessive activity. Don’t worry. Do simple exercises at home to reduce the pain of the tailbone.
Simple Tailbone Pain Exercises
1. Single Knee Hug
This movement stretches the piriformis muscle and the iliopsoas muscle, the muscles that both have problems and limit movement around the coccyx.
How To Do:
- Lie on the floor or mattress.
- Then, bend one knee towards the chest. Keep the other leg straight or slightly bent.
- Hold the bent knee and pull it closer towards the bottom of the chest
- Hold this stretching motion for 30 seconds, then repeat with the other side.
2. Kneeling Psoas Stretch
This stretching motion helps the muscles around the hip bones near the tailbone become more flexible. This stretch can also help to relieve the pain of the coccyx that is often stiff due to a prolonged sitting position.
How To Do:
- Kneel with your body upright.
- Place one leg in front with a kneeling position, while the other leg is straightening back.
- For the legs that are straightening to the back, straighten the position of the fingers like a ballerina’s foot.
- To reduce discomfort in the knees attached to the floor, you can slip a towel or a thin pillow.
- The position of the body must be upright and the spine straight.
- You can feel the pull of the muscle in the lower part of the spine when straightening this body position.
- Place your hands on your hips to maintain balance and body to stay stable to stay upright.
- Hold this stretch for 20-30 seconds.
- Repeat with the foot position alternately.
3. Triangle Pose
This triangle pose helps to strengthen the legs, helps to stabilize the spine as well as the coccyx. This movement also forms to strengthen the bones of the hips and hamstrings.
How To Do:
- Open your legs as wide as possible. Keep your feet straight, not bend at the knees.
- The position of the body is perpendicular to the hand stretched to the side as straight as possible.
- While exhaling, tilt your body. One hand touches the ankle.
- If you tilt it to the right, then your right hand holds the right ankle.
- Hold the ankle from the front not from behind.
- If you can’t reach your ankles with your hands, lower your hands as far as you can.
- The position of the legs must be straight.
- Hold for 5-7 breaths.
- Repeat the movement for the other side.
4. Bow Pose
This movement has the benefit of strengthening the back muscles, coccyx, and tendons simultaneously. It is a good move for beginners.
How To Do:
- Prone on the mat.
- Then bend your knees up. Your hands try to reach the ankles that have bent.
- After your ankles and hands have met, inhale while moving your feet and hands upwards.
- Pull as high as possible until your chest raises higher.
- Hold 3-5 breaths before going back down to put the chest on the floor.
- Repeat this movement three times