The tailbone, or coccyx, is the final segment of the vertebral column in humans and many other animals. It is composed of three to five fused vertebrae and is located between the sacrum and the coccygeal ligament. The tailbone is found in mammals but not in reptiles or birds. Pain in the tailbone area can be caused by a number of different things, including:
- injury to the tailbone
- sitting for long periods of time
- repetitive stress on the tailbone, such as from coughing or childbirth
- rheumatoid arthritis
- fracture of the tailbone
- tumors or other growths on the tailbone
If you are experiencing tailbone pain, it is important to see a healthcare professional for diagnosis and treatment. This can include physical therapy for tailbone pain exercises to stretch and strengthen the muscles surrounding the tailbone.
Medications may also be prescribed to reduce inflammation or relieve pain. In severe cases, surgery may be required to remove the damaged or painful portion of the coccyx.
Exercise For Relieving Tailbone Pain
There are a number of different exercises that can help to relieve tailbone pain. The following exercises are some of the most effective for relieving tailbone pain:
- Pelvic Tilts: Pelvic tilts are a simple yet effective exercise for relieving tailbone pain. To do this exercise, you will have to lie on your back with your knees bent and your feet flat on the ground. Then, tilt your pelvis upwards so that your back is arched and your buttocks are lifted off the ground. Hold this position for a few seconds before you slowly return to the starting position. Repeat this exercise 10-15 times.
- Knee-to-Chest Stretch: This stretch helps to loosen the muscles and ligaments around the tailbone. To do this stretch, lie on your back with your knees bent and your feet flat on the ground. Then, bring one knee up to your chest and hug it tightly with both arms. Hold this position for 30 seconds before repeating it with the other leg.
- Coccyx Stretch: This stretch helps to lengthen the muscles and ligaments around the tailbone. To do this stretch, sit on a firm surface with your legs crossed in front of you. Then, slowly lean forward until you feel a gentle stretch in your lower back and tailbone area. Hold this position for 30 seconds then return to the starting position. Repeat this exercise 3-5 times.
- Cat-Cow Pose: This pose is a gentle way to stretch the muscles of the lower back and pelvis, including the tailbone. To do this pose, start on your hands and knees with your hands placed directly under your shoulders and your knees under your hips. Then, begin to round your spine towards the ceiling while pressing your belly button towards the floor. Hold this position for a few seconds before arching your back and allowing it to round inward again. Repeat this movement several times to help loosen tight muscles around the tailbone.
- Child’s Pose: This is a restorative yoga pose that can help to stretch and relieve tension in the lower back, hips, and tailbone. To do this pose, start on your hands and knees with your hands placed directly under your shoulders and your knees under your hips. Then, sit back on your heels and slowly walk your hands forward until your forehead rests on the ground. Hold this position for at least 30 seconds to allow the muscles around the tailbone to stretch fully.
- Pigeon Pose: This is a more advanced yoga pose that can help to stretch the muscles and ligaments around the tailbone. To do this pose, start in a tabletop position with your hands placed directly under your shoulders and your knees under your hips. Then, slowly bring one knee forward and out to the side so that it is positioned directly over your wrist. Lower the other leg behind you until it is resting on the ground with your heel close to your buttocks. Slowly sit up tall and gently fold forward as needed to deepen the stretch in your lower back and tailbone area. Hold this position for at least 30 seconds before you switch sides.
How Physiotherapy Can Help With Tailbone Pain
Visiting a reputed physiotherapist is always recommended to get long-term relief from tailbone pain. The physiotherapist will evaluate your condition and suggest a line of treatment that includes the following:
- Manual therapy: The therapist will use hands-on techniques such as massage, mobilization, and manipulation to release the tension in the muscles and ligaments around the tailbone.
- Individualized exercises: A tailored exercise program will be designed to stretch and strengthen the muscles around the tailbone, as well as improve your overall flexibility and range of motion.
- Therapeutic modalities: The therapist may also use electrical stimulation, heat, or cold therapy to help reduce inflammation and pain in the area.
- Education: The therapist will provide you with information on how to properly care for your tailbone, as well as how to prevent future injuries.
Tailbone pain can be a debilitating condition that prevents you from enjoying your everyday activities. However, with the help of a physiotherapist, you can find relief and get back to living your life pain-free.
How Procure Can Help?
At Procure Physiotherapy, we believe in helping our patients live their best lives, pain-free. Our team of experienced physiotherapists are experts in the treatment of tailbone pain and can develop a personalized plan to help you find relief. We have been serving the local community for years and are dedicated to help them achieve their best health. We are always accepting new patients, don’t suffer in silence, book an appointment with us today!
Along with specific exercises, maintaining a healthy diet and getting regular exercise can also help to reduce pain in the tailbone area. This may include incorporating foods rich in anti-inflammatory compounds like omega-3 fatty acids, turmeric, ginger, or green tea into your diet, as well as staying active through regular aerobic and strength-training exercises.
If you are experiencing chronic or severe tailbone pain, it is essential to speak with a doctor or physical therapist to develop a tailored treatment plan.