Tailbone pain can be a frustrating and debilitating condition. Whether it is caused by a fall, childbirth, or prolonged sitting, tailbone pain can make everyday activities like sitting, standing, and even walking painful and uncomfortable. Fortunately, there are exercises that can help alleviate tailbone pain and promote healing which are recommended after hip evaluation.
This article discusses the most effective Tailbone Pain Exercises and provides detailed information on exercises for this condition. By the end of this guide, you will have a better understanding of tailbone pain and be equipped with the knowledge to alleviate discomfort through effective workouts.
9 Exercises For Tailbone Pain
Tailbone pain exercises can be an effective way to alleviate symptoms and promote healing. Before starting any of these exercises, make sure you are not suffering any fractures. You can use knee pain location chart as well to know the condition of your knee. Moreover, if you have recently been through any surgery, do not do these exercises immediately. Let’s discuss various exercises and stretches for tailbone pain that you can try:
Pelvic Tilt
The pelvic tilt is a gentle exercise that can help to relieve tailbone pain. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis forward, pressing your lower back into the floor. Hold for a few seconds, then release
Seated Forward Fold
The seated forward fold is a stretch that can help to release tension in the lower back and tailbone area. Sit on the floor with your legs extended in front of you. Slowly bend forward from the hips, reaching towards your feet. Hold for a few seconds, then release.
Cat-Cow Stretch
The cat-cow stretch is a gentle yoga pose that can help to stretch the muscles in the back and pelvis. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and head towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat several times.
Child's Pose
The child’s pose is another yoga pose that can help to release tension in the back and pelvis. Begin on your hands and knees, then slowly lower your hips back towards your heels, stretching your arms forward. Hold for a few seconds, then release.
Glute Bridges
Glute bridges are an exercise that can help to strengthen the glutes, hamstrings, and lower back muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes at the top. Hold for a few seconds, then lower back down. This exercise works same as swimming can help with injury recovery.
Knee-to-Chest Stretch
The knee-to-chest stretch is a gentle stretch that can help to release tension in the lower back and tailbone area. Lie on your back with your knees bent and feet flat on the floor. Bring one knee up towards your chest, using your hands to gently pull it in. Hold for a few seconds, then release and repeat with the other leg. It also helps with locked knee.
Figure-Four Stretch
The figure-four stretch is a stretch that can help to release tension in the hips and lower back. Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, then gently pull the crossed leg towards your chest. Hold for a few seconds, then release and repeat with the other leg. This also helps to prevent common hip and knee injuries for dancers.
Hip Flexor Stretch
The hip flexor stretch can help to relieve tension in the hip flexors, which can contribute to tailbone pain. Kneel on one knee with the other foot flat on the floor in front of you. Lean forward, keeping your back straight, until you feel a stretch in the hip of the kneeling leg. Hold for a few seconds, then release and repeat with the other leg.
Cobra Pose
The cobra pose is a gentle backbend that can help to stretch the muscles in the back and pelvis. Lie on your stomach with your hands under your shoulders. Slowly lift your chest and head up off the floor, keeping your pelvis and legs on the floor
Consult With A Medical Professional Before Beginning Any Exercise Program
Incorporating tailbone pain exercises into your daily routine can greatly alleviate discomfort and improve overall mobility. It is important to consult with a medical professional before beginning any exercise program, especially if you are experiencing chronic pain.
Our experienced team of medical professionals can help you find relief from tailbone pain and get you back to doing the activities you love. Contact hip & knee orthopaedics today to schedule an appointment and take the first step towards a pain-free life.
