The tailbone, also known as the coccyx, is composed of four bones located at the bottom of the spine or the sacrum of the vertebral column. This upside-down triangular bone can become injured by falling backwards, or medical conditions such as osteoarthritis. Damaged nerves, bony spurs on the coccyx, muscle strain, or malformation of the coccyx can also result in acute pain, known as coccygodynia. Your physician will recommend gentle strengthening and stretching exercises to alleviate the radiating pain.
The Anal Lock
Your physician may recommend this exercise to relieve coccyx pain. This exercise stimulates the circulation of oxygenated blood and nutrients to your pelvic area. It also strengthens and tones the muscles, nerves and ligaments in your coccyx and sacrum through rhythmical contractions. You can perform this exercise while standing, sitting or lying. Contract your anal sphincter muscles, and hold the contraction as tightly as possible for 10 seconds. Slowly release the contraction and take a deep breathe. Perform one set of 10 repetitions, three times a day.
Standing Forward Bend
This yoga pose stretches the muscles and ligaments surrounding the sacral region of the vertebrae, primarily the coccyx. It also promotes the circulation of oxygenated blood and nutrients to your coccyx, thereby reducing inflammation, stiffness and pain. Begin by standing upright with your feet together. Contract your abdominal muscles and slowly bend from the hip joint. Ensure that your knee remains straight and bring your finger tips beside your feet or slightly forward. While maintaining this position, ensure that your hips do not drift back, and your body weight is not transferred to your heels. Instead, your hips should be stacked over the front of your heels, and your body weight evenly distributed between the four corners of each foot. Hold this position for one minute, and slowly lengthen your torso to the starting position. Perform one set of 10 repetitions.
Weightless Squat
This exercise strengthens the muscles in your glutes and thighs, effectively removing excess pressure and stress from your coccyx, and reducing pain and inflammation. Begin by standing upright with your feet placed hip-width apart. Turn your toes slightly outward, and extend both arms forward. Slowly bend your knees and lower yourself into a squat, ensuring that your torso remains straight. Hold this position for two seconds and slowly return to the starting position. Perform one set of 10 repetitions.
Bridge
This exercise strengthens your gluteal and abdominal muscles, and stimulates the circulation of oxygenated blood and nutrients to your spine and coccyx. It also stretches the ligaments and tendons in your lower vertebrae, promoting elasticity and flexibility in the sacral region of your vertebrae. Begin by lying supine or backwards on a firm surface with both knees bent, and your feet firmly planted on the floor. Place both arms at your side, contract your abdominal and gluteal muscles, and lift your hips off the floor. Continue this movement until your hips are aligned with your shoulders and knees. Hold this position for five seconds, and slowly return to the starting position. Perform one set of 10 repetitions, once daily.
References
- Spine-Health; Anatomy of the Coccyx; Richard Staehler, MD; Jan. 29, 2010
- Spine-Health; Tailbone Pain; Richard Staehler, MD; Jan. 29, 2010
- Chinese Holistic Health Exercises: The Anal Lock Effectively Eases Sacrum And Coccyx Pain
- "Yoga Journal": Standing Forward Bend
- Coccyx.org; Exercise for Coccyx Pain; December 2010
- MayoClinic.com: Bridge Exercise
