6 Exercises for Tailbone Pain

Tailbone bone, for the most part goes itself within a couple of weeks or months but sometimes it may take a little longer in that case you should consult to a doctor for proper medical treatment. In this article, we discuss about the 6 exercises for tailbone pain.

Exercises For Tailbone Pain

6 Exercises For Tailbone Pain

Tailbone is the hard structure at the base of the spine (coccyx) and pain in or around this bone can be brought on by injury to the coccyx amid a fall, sitting on a hard or thin surface for long time and degenerative joint changes. Tailbone pain can feel throbbing yet it turns out to be sharp amid specific exercises, for example, sitting, ascending from a sitting to a standing position or delayed standing. Poop and sex likewise may get to be distinctly excruciating. For women, tailbone agony can make monthly cycle uncomfortable also.

Proper treatment of tailbone pain, based on the causes, is essential. Also, certain self-care measures and exercises can help.

Here are the best 6 exercises for tailbone pain.

  1. Physical Therapy

    A physical therapist may demonstrate to you best practices to do pelvic floor unwinding strategies, for example, breathing profoundly and totally relaxing your pelvic region — as you would while urinating or pooing. The objective of exercise based recuperation is to diminish reduce tissue pain and to enhance the mobility of the coccyx, sacroiliac joint and low back. This is one of the 6 effective exercises for tailbone pain.


    This can be only done under supervision of an expert therapist but let’s have overview about the technique itself.

    • Soft Tissue Treatments: Specialist physicians can offer soft tissue treatment for tissue pain and weaknesses in the buttocks, hips, low back muscles and pelvic floor muscles. This will help in tailbone pain and relieve your lower back muscles in order to regain your pelvic region flexibility.
    • Coccyx Mobilization: The coccyx mobilization can be done remotely with a man in sitting. The most ideal approach to mobilize the coccyx is with interior rectal medications. This therapy has much more effective results comparatively.
  2. Pelvic Floor Strengthening

    Specialists advice, strengthening and relaxing practices for the pelvic floor to treat tailbone pain. These pelvic floor activities, also known as Kegel practices are useful for pelvic floor muscle strengthening. The activities are intended to make the pelvic floor more grounded, which can soothe tailbone issues and urinary incontinence. To perform these exercises, you have to identify the muscles of the pelvic floor hat you would use to halt urination. Once you have recognized the muscles, you can work on them by trying to make movement, so that exercising becomes easy. While performing exercises, lie on your back with knees bent and raised while feet touch the floor. Contract the pelvic floor muscles upward and internal, don’t hold your breath, don’t fix your stomach and don’t press your legs. This is one of the best exercises for tailbone pain.

  3. Hip Stretches – Wide Legged Split

    Hips stretches can greatly help to relieve the pressure over tailbone. Hip opening postures and stretches like wide legged split can be done as one of the 6 exercises for tailbone pain. Stand with your feet apart and attain a wide squat posture. Then slowly bend forward and place your hands on the floor. Position yourself with feet firmly placed on the floor and the heels wider than the toes. Continue to stretch the hops and make the feet wider while supporting your hands on the floor. Then gradually, move your hands so that they are under your body as your place your upper body weight on the shoulders touching the floor. Turn your face to one side and breathe normally. This is a great hip opening exercise and can relieve tailbone pain and back or hip strain.

  4. Glute Stretches

    One of the important 6 exercises for tailbone pain include the glute stretches. Hip muscle stretches likewise can reduce tailbone pain and discomfort and help to strengthen the surrounding tissues. To extend the glutes, lie on your back with both legs extended straight before you. Bend one knee and bring it close to your shoulders, you can also support it you’re your hands. Hold it for 10 seconds and release. Repeat with the other leg. Another variation of this exercise can be done by lying on back and keep both knees bent with feet touching the floor. Lift one knee and place its ankle over the other leg, such that its knee faces towards the outer side of the body. Then press the bent knee with one hand as it trying to move it towards the floor. You feel stretch in the thighs, hips and glutes. Hold for 10 seconds and release. Repeat the same with the other leg.

  5. Mula Bandha Exercise

    This yoga pose is excellent for the tailbone pain. It includes the withdrawal of the area that surrounds the pelvic floor muscles. Similar to Kegel exercises, you need to hold these muscles as you would do to halt the desire for urination or bowel movement. It helps to contract the entire perineum area. This practice helps to stimulate the nerves in the low back and tailbone region, thus helping to relieve pain while strengthening the muscles around it.

  6. Feline/Cow Stretch

    This is one of the most important 6 exercises for tailbone pain. Attain an all-four position, with the hands directly under the shoulders and the knees under the hips, with the parallel to the floor. Round your back up and look down (Cat pose) and then curve your back inwards with your head lifting up (Cow). As the Cat exend is performed, breathe out. Breathe normally while doing this.

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Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 25, 2022

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