Your tailbone -- also known as your coccyx -- is the very bottom portion of your spinal column. Pain in your tailbone is referred to as coccydynia. You may experience tailbone pain as the result of a fall, repetitive strain, overuse, muscle tightness or as the result of childbirth. Lower back exercises can help to ease your pain and strengthen your tailbone. Always consult your doctor prior to beginning exercises for your tailbone.
Knee-to-Chest Stretch
A knee-to-chest stretch can help improve flexibility in your lower back -- including your tailbone. Lie on your back with both of your knees bent -- your feet should be positioned flat on the floor with your toes facing forward. Use both hands to grasp the thigh of one of your legs. Gently pull your knee as close to your chest as possible. Hold this position for a count of 20 seconds. Relax and repeat five times. Repeat an additional five times with your opposite leg.
Abdomen Contractions
Abdomen contractions can help to strengthen your midsection -- including your tailbone. Lie on your back with your knees bent; your feet should be positioned flat on the floor. Rest both of your hands just below your ribs, on your abdomen. While you continue to breathe normally, tighten your abdomen so that your ribs are squeezed forward. Hold this position for a count of five seconds. Relax and repeat this exercise 10 times.
Backward Bends
Backward bends can help to relieve pain and improve flexibility in your tailbone. Stand up straight with your feet spread shoulder-width apart; your knees should be positioned as straight as possible. Position your hands on your back at waist level. Slowly bend backward at your waist without bending your knees. Bend as far backward as you can without causing yourself pain or discomfort. Hold this position for a count of 10 seconds. Slowly return to the starting position. Repeat five times.
Pelvic Tilts
Pelvic tilts can help strengthen your tailbone and lower back. Lie on your back with your knees bent; your legs should be close together with your feet flat on the floor and your toes facing forward. Position your arms across your chest. Gently raise your pelvis off the floor and push your lower back down against the floor. Raise your buttocks as far off the floor as you possibly can without causing yourself pain. Hold this position for a count of five seconds. Relax and repeat five times.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- Sports Injury Clinic: Coccydynia / Coccyx Pain (Pain in the Tail Bone)
- American Academy of Orthopaedic Surgeons; Low Back Pain Exercise Guide; July 2007
