Some of our favourite exercises for coccyx pain
Coccyx (tailbone) pain is different for everyone, but one thing that everyone has in common is that pain makes you tighten up. Almost everyone will benefit from adding some mobility exercises into their coccyx pain management plan.
These are some of our favourite exercises to help you relieve coccyx pain. Combining these exercises with a relaxed diaphragmatic breath will help your muscles to relax and have the added benefit of relaxing your central nervous system.
Remember that everyone is different, so these stretches may not be right for you. The most important thing is to approach each exercise with gentleness and curiosity.
Ask yourself how the movement is feeling. Does it feel like a good movement for you? If not, can you change it to make it feel better? Can you soften other parts of your body, such as your jaw, shoulders, or feet?
Child’s Pose
Begin in four-point kneel. Send your pelvis back to rest on your heels and walk your hands out in front of you.
Rest your head on the ground.
Allow a natural easeful breath as you bring your awareness to the movement of your pelvic floor with every breath.
Hold for 5-10 breaths.
Modifications:
If your pelvis does not sit comfortably on your heels, you can place a rolled up towel or pillow under your bottom.
If your head does not rest on the ground, rest it on a yoga block or some books.
Figure 4 - glut stretch
Lie flat on the floor. If your head doesn't rest comfortably on the floor, use a folded blanket to support it.
Bend both your knees. Place your right ankle on your left thigh, just above your knee.
Interlace your hands behind your left thigh and as you exhale bring your thigh towards your chest.
Allow a natural easeful breath as you bring your awareness to the movement of your pelvic floor with every breath.
Hold this stretch for 5-10 breaths.
Modifications:
Place the foot of the supporting leg on a wall. Wiggle your body closer to the wall to increase the stretch
Sit on a chair and create a figure four. Lean forward to increase the stretch.
Modified down dog - posterior chain
Stand with your feet hip-width apart, in front of a chair or bench.
Place your palms on top of the back of a stable chair or bench and gently press down as you slowly move your feet backward until your back is parallel to the ground.
You may like to have a little bend in your knees to enable your sit bones to move towards the ceiling.
As you inhale, feel your spine lengthen and as you exhale relax deeper into the stretch by moving your chest towards the ground.
You should be feeling a stretch through the back of your thighs and through your mid back or front of your shoulders.
Bring your awareness to your breath, trying to soften through your pelvic floor, shoulders, jaw and feet.
Repeat for 3-5 breaths.
Modifications:
You may like to turn your feet in and observe how this changes your stretch. If it feels good, repeat above in this position
All fours rock back
Begin in four point kneel - Hands under shoulder, knees under hips.
As you inhale un-tuck your pelvis and send your hips back towards your heels.
As you exhale, allow your pelvis to move into a neutral position and transition back to four point kneeling position.
Bring your awareness to your pelvic floor. Feel it soften as you inhale. Try to hold the softness as you exhale.
Repeat up to 10 times and rest in Child’s Pose.
Cat-Cow
Begin in four point kneel - Hands under shoulders, knees under hips.
Cow: As you inhale, allow your belly to soften, tilt your pelvis forwards (tailbone to ceiling) creating a gentle arch in your back. Slowly lift your gaze.
Cat: As you exhale, allow your pelvis to tuck under. Push your hands into the ground to feel a stretch through your upper back, creating a curve in your spine. Bring your gaze down towards your belly button.
Flow between cat and cow, synchronising movement with your breath. Have the movement of your pelvis initiate each transition.
Modifications:
You may like to pause in cat pose, sending your breath to your mid back.
You may like to pause in cow pose, sending your breath to the front of your chest.
We love these exercises, but we know that everyone is different.
If you need more personalised advice, book to see one our Osteopaths. Here at Pivot Osteopathy and Pregnancy and Beyond Osteopathy we are passionate about helping you feel more comfortable and experience less coccyx pain. We take a whole person approach to treatment and management of coccyx pain, using a combination of hands-on therapy, education, lifestyle advice and exercise. Read more about how an Osteopath approaches coccyx pain.
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