Must-Do Exercises to Relieve Tailbone Pain and Discomfort

exercises for tailbone pain

Introduction

Tailbone pain, also known as coccydynia, can be caused by various things, including sitting for long periods, an injury to the area, or even childbirth.

Whatever the cause, tailbone pain can be quite debilitating, making it hard to sit, stand, or even walk. But there is hope!

Right now, several specific exercises can help relieve tailbone pain. These exercises target the muscles and tissues around the tailbone, helping to ease the pain and discomfort.

1. Pelvic Tilts

Normally, this is one of the best exercises for tailbone pain. To do this exercise, start by lying on the floor with your knees bent and your feet flat. Slowly tilt your pelvis backward, arching your back off the floor. You should hold this position for a few seconds before releasing and returning to the starting position. Repeat this exercise 10-15 times.

2. Bridges

Bridges is another perfect exercise that can help strengthen the muscles around the tailbone and ease the pain. To do this exercise, start by lying on your back on the floor with your knees bent and your feet flat. Slowly lift your hips off the ground, creating a bridge between your knees and shoulders. Hold this position for a few seconds before lowering back down to the starting position. You can repeat this exercise 10 times while taking some short breaks.

3. Seated Spinal Twist

To handle the spinal twist, spread your legs while sitting on the floor and ensure they are in front of you. While bending the right knee, ensure your foot is flat on the floor. Have the left hand behind you on the floor for stability and support. As you inhale, lengthen your spin. And when you are exhaling, twist your torso to the right, turning your head to look over your right shoulder. Repeat the position after every minute.

4. Leg lifts

Leg lifts not only relieve tailbone pain but also support your lower back. Lie on the floor on your back and ensure your legs are in the air. For support, have your hands behind your head. While exhaling, lower your right leg towards the floor while raising your left leg towards the ceiling. Keep your abs pulled in tight, and don’t let your lower back arch. Maintain this position for a few seconds before trying it again.

5. Knee-to-chest Pose

This is one of the simplest but most effective exercises for tailbone pain. You commence by lying on your back on the floor with your knees bent and feet flat. For support, your arms should be placed on your lower back. Hug your right knee with your arms as you exhale. Before resting, hold in this position for 30 seconds to 1 minute.

The Bottom Line

Besides handling any exercise to relieve tailbone pain, ensure you have a healthy diet. Your diet should be balanced and comprised of proteins, vitamins, and carbohydrates. You can drink water while exercising to ensure you are hydrated throughout. If the tailbone pain persists after the exercises, seek medical attention.

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