Do you ever experience pain in your tailbone? If so, you’re not alone. The tailbone, or coccyx, is a small bone at the base of the spine that can often be sore and painful. There are a number of stretches that you can do to help relieve the pain and discomfort. In this blog post, we will discuss some of the best stretches for your tailbone. We will also provide instructions on how to perform each stretch correctly. So, if you’re experiencing pain in your tailbone, be sure to give these stretches a try!
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What Is Tailbone?
The tailbone, also known as the coccyx, is the lowermost part of the spine. It’s located between the buttocks, at the very end of the spinal column. The main function of the tailbone is to provide support and stability while sitting. However, it doesn’t have a lot of movement.
The tailbone is made up of three separate bones that are fused together. These bones are called the coccygeal vertebrae. The coccyx is attached to the sacrum, which is the large triangular bone at the base of the spine.
Causes Of Tailbone Pain
There are a number of things that can cause tailbone pain. One of the most common causes is direct trauma to the area, such as a fall or a car accident. Other causes include:
- Childbirth
- Prolonged sitting or standing
- Arthritis
- Infection
- Tumours
Tailbone pain can get worse when you sit for long periods of time or when you stand up after sitting for a while. It can also be worse when you cough, sneeze or have a bowel movement. In such cases, the pain is usually relieved by lying down.
Can Stretching Help With Tailbone Pain?
Doing stretches for tailbone pain will not only help to ease your pain but can also help to prevent future pain and injury. These stretches will relieve the pain as it stretches and strengthens the muscles and ligaments around the tailbone. Tailbone pain which is mostly caused by sitting for long periods of time can also be helped by doing these stretches regularly.
Regular stretching will help to improve your flexibility and mobility, which can help to prevent pain in the future.
Best Exercises For Your Tailbone
There are a number of different exercises that can help to stretch and strengthen the muscles around your tailbone. Below are some of the best:
Pelvic Tilts
This exercise helps to strengthen the abdominal and back muscles, which can provide support for the spine and help to prevent pain in the tailbone area. To do pelvic tilts, lie on your back with your knees bent and your feet flat on the floor. Slowly tilt your pelvis towards your chest, then back towards your legs. Repeat 10-15 times.
Cat-Cow Stretch
This is a great stretch for the spine and can help to reduce pain in the tailbone area. To do the cat-cow stretch, start on your hands and knees with your back in a neutral position. As you inhale, arch your back and tilt your head up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat 10-15 times.
Child’s Pose
This is a great stretch for the lower back and can also help to relieve pain in the tailbone area. To do a child’s pose, start on your hands and knees with your back in a neutral position. As you exhale, sit back on your heels and extend your arms out in front of you. Rest your forehead on the floor and breathe deeply. Hold for 1-2 minutes.
Camel Pose
This is a deep stretch for the front of the body, which can help to reduce pain in the tailbone area. To do camel pose, start on your knees with your feet hip-width apart. Place your hands on your lower back with your fingers pointing down. As you inhale, tilt your pelvis forward and arch your back. As you exhale, round your back and tuck your chin towards your chest. Repeat 10-15 times.
Bridge Pose
This is a great stretch for the back and can also help to reduce pain in the tailbone area. To do the bridge pose, lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides. As you inhale, lift your hips up towards the ceiling and press your feet into the floor. As you exhale, slowly lower your hips back down to the starting position. Repeat 10-15 times.
Seated Forward Fold
This stretch is great for lengthening the back and hamstrings, as well as stretching the muscles around the tailbone. Sit on the ground with your legs straight out in front of you and your back tall. Reach your arms out in front of you and begin to hinge forward at the hips, keeping your back straight. Once you reach your limit, place your hands on the ground or on your shins and continue to walk them out until you are in a low lunge position with your fingertips touching the ground. You should feel a stretch in your hamstrings, lower back, and glutes. Hold this position for 30 seconds to 1 minute and then slowly walk your hands back to your legs and sit up tall.
These exercises can be done on a daily basis to help reduce pain in the tailbone area. If you are experiencing severe pain, please consult with a doctor or physical therapist.
Precautions When Doing Tailbone Stretches
When you are doing any sort of a stretch, it is always important to be aware of your body and to listen to what it is telling you. These are the steps you can take to make sure you are stretching safely:
1. Check in with your body before you start stretching to see how you are feeling. If you have any pain or discomfort, stop the stretch.
2. Breathe deeply and slowly as you stretch. This will help your muscles relax.
3. Use props or assistance if needed. If you feel like you need help to stretch safely, use a yoga strap or have a friend assist you.
4. Don’t force the stretch. If you feel any pain, stop the stretch and back off until the pain subsides.
5. Stretch gradually and gently to increase your range of motion over time.
It is important to do exercises in the correct form, especially when you are starting out. This will help prevent injury and ensure that you are getting the most benefit from the exercise. If you are unsure about how to do an exercise, ask a certified fitness instructor or physical therapist for help.
How Can I Realign My Tailbone At Home?
There are a few things you can do at home to help realign your tailbone. First, make sure you’re sitting up straight with good posture. You may need to prop yourself up with a pillow if you have trouble keeping your back straight. Next, try some gentle stretches for your lower back and hips. Hold each stretch for 30 seconds to 1 minute. Finally, consider doing some core strengthening exercises to help support your back and hips.
If you’re still having pain after trying these things at home, you may need to see a doctor or physical therapist for further treatment.
Conclusion
In conclusion, tailbone stretches can be a helpful way to relieve pain and improve mobility. However, it is important to stretch safely and gradually increase your range of motion over time. If you have any pain or discomfort, stop the stretch and check in with your body. Use props or assistance if needed, and breathe deeply throughout the stretch. With patience and practice, you will be able to find relief from your tailbone pain.
You can also visit a physical therapist if you have tailbone pain that is not improving with self-care. Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.
