The tail bone, also called the coccyx, is located at the very bottom of your spine. The medical term for tail bone pain is called coccydynia. The soreness you feel in this area can be referred pain from a lower back injury, or caused by muscle spasms related to injury or abnormalities in the pelvis and pelvic floor. Exercises, under the direction of your medical care provider, can alleviate tail bone pain in some cases.
Pelvic Floor Exercises
Tail bone pain is common in women who have just given birth, as the coccyx can become bruised and stressed during a vaginal delivery. Exercises designed to strengthen the pelvic floor -- the muscles that support the uterus -- may be able to relieve the pain of both childbirth-related and general tail bone pain. Kegel exercises require you to contract the pelvic muscles, the same muscles you use to control the flow of urine. Practice contracting these muscles without squeezing your thighs or glutes to get the most out of the exercise.
Abdominal Exercises
Stomach exercises that strengthen the pelvic floor can be beneficial to those who have coccydnia as a result of childbirth or simply tight muscles in the region of the lower spine and buttocks. Dublin-based physiotherapist Maeve Whelan suggests an exercise that strengthens the transversus abdominus muscles. Lie on your back with your knees bent and feet planted on the ground. Find your hip bones and put your fingers just inside the bony area, on your stomach. Press down firmly. Using your stomach muscles, move your abdomen in, as if you were sucking in your stomach away from the waistband of your pants. Hold for a second and force your stomach back out.
Physical Therapy
Tail bone pain may be difficult to manage with self-care measures and exercise at home. Your doctor may refer you to a physical therapist who can manually stretch and massage the tight muscles that surround the coccyx. You may also learn other exercises during physical therapy that you can perform during the healing process.
Considerations
Tail bone pain may be improved with exercise in some cases, but speak to your doctor before you begin any new workout or stretching routine. According to the Sports Injury Clinic, sometimes coccydynia is caused by strain or repetitive motions and rest is actually the first line treatment. Those who participate in rowing sports or biking may be more prone to tail bone discomfort as a result of a muscle strain.
