Physical therapy exercises may help reduce chronic pain caused by osteoarthritis of the coccyx, or tailbone, the bottommost bone of the spine. Shaped like an upside-down triangle, the tailbone is often injured by falls or medical conditions such as osteoarthritis. Exercise may not only help reduce pain but improve or prevent depression caused by chronic pain conditions. Talk to your doctor about physical therapy exercises for lower spinal and coccyx pain before attempting on your own.
Knee to Chest Press
Lie on your back on the floor. A physical therapist may help you with this exercise to start. Extend your left leg and bend your right knee toward your chest. Grasp your right knee, shin or foot with your hands and press your knee closer into your chest. Keep your abdominal muscles pulled in. Only your head and shoulders should come off the floor during this exercise.
Kneeling Extensions
Get down on the floor onto your hands and knees, knees directly under the hips and hands beneath the shoulders. Balancing your weight on your left hand and right knee, extend your left leg and right arm away from the body. Hold that position for several seconds, keeping your lower abdominal muscles pulled upward into your spine. Return to your starting position and then switch sides, placing your weight onto your left knee and right hand, extending the right leg and left hand outward.
Forward Bending Stretch
The forward bending stretch or yoga pose helps stretch the muscle and ligaments surrounding the coccyx, which often helps relieve tailbone pain and stiffness, especially in the morning and again in the evening. You can also perform the stretch several times throughout the day for relief. Stand with your feet shoulder distance apart. Pulling in your abdominals, slowly bend forward at the waist. Allow your arms to hang forward, brace your hands on your thighs, knees, or shin where comfortable. Don't bounce. Hold the stretch for one minute and then slowly return to your starting position, using your hands to help you back up if necessary.
Precautions
No matter what type of arthritis you've been diagnosed with, several tips may help improve your overall benefits from exercise. Start slow and easy and pace yourself, and warm up and stretch before and after exercising. Don't push yourself to the point of pain, and take frequent breaks to give your joints a rest. Start with stretching, strengthening and low impact exercises that don't jar the joints.
