The tailbone is triangular and between three and five semi-joined bones. In humans, it is a non-functioning tail.
Many pelvic floor muscles enter the tailbone, so injuries in this area can also affect them. These muscles help in defecation, running, walking and moving the legs. The pelvic floor also supports the vagina.
Performing specific stretches can help relieve tension in the tailbone. In this article, we talk about the tailbone stretch that people can use to get relief from pain.
Exercises For Tailbone Pain While Running
People usually have coccydynia or persistent tailbone pain when they are sitting or when some are applying pressure to the lower spine.
SittingTrusted sources in the wrong position, fall backward, delivery, and hypermobility can all injure bone or surrounding tissue and muscles. Tailbone pain is more common in women than in men.
In addition to relieving the pain of coccydynia, treatment should reduce inflammation and decrease muscle tension.
A recent study found that people with Coccia benefited from exercising to increase thoracic spine mobility and to stretch the piriformis and iliopsoas muscles in the buttocks and hips.
These exercises reduced participants’ pain in sitting and increased the amount of pain that they could withstand on the lower back before feeling pain.
The following exercises can provide relief from tailbone pain:
1. Single leg knee hug
It stretches the piriformis and ileoposus muscles, which can both be tight and limit mobility in the pelvis. The piriformis originates from the tailbone and if it becomes inflamed, it may irritate the sciatic nerve.
Gradually increasing the stretch over time will allow the range of movement to expand.
- Lie on your back and spread your legs straight outward.
- Bend one knee towards the chest.
- Grab the bent knee and pull it gently under the chest.
- Hold for 30 seconds, then repeat on the other side.
Watch Video For Single Leg Knee Hug
2. Piriformis and glute cross leg stretch (thread the needle)
It extends the piriformis as well as the glutes. The glutes are attached to the tailbone and can be pulled on by walking or running.
- Lie on your back.
- Keeping the feet flat on the floor, raise the knees towards the ceiling.
- Bring the left leg closer to the body and cross the left knee through the right knee.
- Loop the hands around the right thigh and gently pull it towards the chest for 30 seconds.
- Repeat on the other side.
Watch Video for Piriformis & glute Crosse legs stretch
3. Kneeling psoas stretch
Iliopsoas refers to the iliacus and psoas muscles involved. These help the hip muscles to flex the hip.
Stretching can give them relief from tailbone pain as they often become stiff with prolonged sitting.
- Keeping the knee straight on the floor, place one leg in front and keep the feet flat on the floor. The thigh should be at a 90-degree angle from the calf.
- Rest the calf and back knee on the ground with the toes pointing backward. For comfort, it may be necessary to place a towel below the knee of the back.
- With the chest straight, relax the hands for stability at the hips.
- Tilt the pelvis downward and slightly forward.
- Hold the stretch for 20-30 seconds.
- Repeat on the other side
Watch Video For Kneeling psoas stretch
4. Kneel and twist
Knee and flexion exercises increase ilioposa while improving mobility through the lower back.
A tight, immovable lower back can cause lower back pain. This can result in other muscles, such as the pelvic floor and hip-opening muscles, becoming tight to compensate.
If there is a sore and swelling in the tailbone, then the overactive pelvic floor and hip-opening muscles will make these symptoms worse.
- Bend the knee and the calf of the knee on the ground while bending the front leg at a 90-degree angle in front of the body.
- Keeping the body upright, raise the arms up to shoulder height.
- Focus on tucking the shoulder blades down and back to prevent the shoulders from getting up.
- Slowly rotate the torso to the left side of the body until the hands are almost in line with the feet. Then slowly return to the center and turn to the right.
- Rotate 4-5 times on each side, only as far as possible without any pain.
Watch Video For Kneel & Twist
5. Iliopsoas and glute stretch (Pigeon Pose)
This stretch is a yoga pose that helps to open the hips. It extends the glute muscles on the iliopsoas, as well as the bent leg.
This posture is not suitable for people with knee problems.
- Start with hands in front of shoulders and on all fours except shoulder distance.
- Bring the left knee forward and place it slightly backward and the left side of the left hand with the ankle towards the right hip bone.
- Slide the right leg backward and keep it straight so that the thigh is down towards the floor. If the hips are not square, then tuck the back toe to fix it.
- Move the torso forward and if necessary rest on the folded arms to increase the stretch.
- Hold this position for 30 seconds and repeat on the other side.
Watch Video for Pigeon Pose
What to remember about the tailbone stretch
The exercises above address some of the causes of tailbone pain.
As with all stretches and exercises, it is important to stay within a range of motion that does not cause pain or injury.
In addition to these exercises, other treatment methods can help prevent and manage tailbone pain. These include:
- Less time sitting
- Padded seats
- Massaging and manipulating the area
- Having local injections of steroids or anesthetics
- Adjusting postoperatively, as in adopting a better seating position
To prevent tailbone pain, people should avoid prolonged sitting and high-impact exercises, such as running and jumping. High-impact exercises can increase any swelling and cause the pelvic and hip muscles to tighten further.
Tailbone injuries will heal over time. Until this happens, treatments such as physical therapy, stretching and seat cushioning help relieve pain and discomfort.