The tailbone, also known as the coccyx, is a small bone at the bottom of your spine or backbone. Coccyx problems can cause pain in the tailbone, pain when sitting and even pain in the arms or legs due to pressure from the tailbone. Strengthening and stretching the muscles near the tailbone can help alleviate pain and prevent future problems.
Pelvic Floor Strengthening
According to the Sports Injury Clinic, doctors often advise strengthening and relaxation exercises for the pelvic floor to treat tailbone injury. These pelvic floor exercises are also known as Kegel exercises or pelvic floor muscle training. The exercises are designed to make the pelvic floor stronger, which can help relieve tailbone problems and urinary incontinence. To perform these exercises, you need to identify the muscles, which can be done by stopping the flow of urine when you are urinating. Once you have identified the muscles, you can practice tightening them a few times a day on your own. Contract upward and inward, do not hold your breath, do not tighten your stomach and do not squeeze your legs.
Stretching the piriformis can help heal problems with the tailbone. The most popular piriformis stretch involves lying on your back with your feet on the floor and both knees bent. Cross one leg over the other and then grab the leg that is still on the floor and gently pull the legs toward you. When you feel a stretch in the hip area, hold for at least 20 seconds and then repeat with the other leg.
Buttocks muscle stretches also can help alleviate pain and stiffness in the tailbone area and around the ligaments that connect to the tailbone. To stretch the glutes, lie on your back with both legs extended straight in front of you. Bend one knee and reach to grab the knee and pull it toward your opposite shoulder until you feel a stretch. Hold for at least 20 seconds and then repeat with the other leg. Another glute stretch recommended by the Sports Injury Clinic is known as the gluteal stretch. Start by lying on your stomach. Push yourself up on your arms, bend one knee and draw that leg forward in a half-butterfly stretch. Lean forward and down again slowly as you gradually rotate and flex the leg to increase the stretch. Hold the stretch for at least 20 seconds and then repeat with the other leg.
Deep tissue massage can help release tension and ease trigger points in the tailbone and surrounding muscles. The massages should focus on the surrounding muscles in the hips, buttocks and lower back. Increased circulation after the massage restores elasticity to the ligaments in the coccyx area.