The tailbone is known anatomically as the coccyx, which is a bone at the bottom of the spine. Tailbone pain is known as coccydynia. You cannot actually stretch bones, but you can stretch the muscles and, therefore, the ligaments that connect the bones to the muscles. Pain in the tailbone may be caused by an injury such as direct trauma to the tailbone, muscle spasms, tension, recent surgery and childbirth. Stretching along with ice, massage, strengthening exercises, anti-inflammatory drugs and possibly surgery is part of the healing process. Avoid seated stretches, as sitting is not recommended when you have a tailbone injury.
Piriformis Stretch 1
Stretching the muscles around the tailbone, especially the piriformis, aids in recovery of coccydynia. A gentle stretch for the piriformis involves lying on your back with the knees bent. Simply cross your left ankle onto your right thigh. Apply minimal pressure away from you with your left hand on your left knee. Hold for 20 to 30 seconds and repeat two times. Switch sides. This stretch is mild. Although there are more extreme stretches for the piriformis, performing this stretch means you don't have to worry about aggravating your muscles instead of alleviating tension.
Piriformis Stretch 2
A second stretch for the piriformis is only for after you can do the first one without increasing pain. This exercise places a slightly greater stretch onto the piriformis. To perform this exercise, lie on your back with your knees bent. Cross the left ankle onto the right thigh. Then, raise the right leg toward the right shoulder. Grab behind your right thigh and pull gently forward. At the same time, push gently on your left knee as in the first stretch. Hold for 20 to 30 seconds. After three reps, switch legs.
Lying Wall Glute Stretch
The lying wall glute stretch lengthens the gluteus maximus, one of the muscles other than the piriformis that is near the tailbone and that, when tense, can cause coccydynia. Performing this stretch increases glute flexibility and relieves pressure on the tailbone. To perform this stretch, lie on your back with your glutes against a wall and your legs lifted toward the ceiling. Cross the left knee onto the right thigh and slowly slide the right foot down the wall until you feel a stretch. Hold for 30 seconds and switch legs.
Kneeling Groin Stretch
The adductor magnus is another muscle that, when tight, can contribute to tailbone pain. It is one of the inner thigh muscles. The kneeling groin stretch targets the adductor muscle group including the adductor magnus. To perform this stretch, kneel and place your elbows on the floor in front of you. Flatten your back and keep the spine straight. Do not let the back arch during the stretch. Next, slide your knees open sideways to stretch the groin. Hold for 30 seconds.
