Injuries to the tailbone can be particularly painful. This pain, also known as coccygodnia, is located in the coccyx. The coccyx is a tiny triangular bone made up of four bones that have never completely developed at the very end of the spine. Tailbone disorders often cause pain that radiates to the lower back and groin.
Why Your Tailbone Hurts
Acute coccygodynia usually occurs after a fall onto the tailbone. Chronic coccygodynia is caused by several factors, including malformation of the coccyx, bony spurs on the coccyx, muscle strain, pinched or damaged nerves, dislocation of the coccyx, damage to ligaments from a difficult pregnancy, intense activity or faulty posture. While conventional medical treatment will help to alleviate the symptoms, tailbone pain exercises can help.
Read more: Tailbone Pain From Weightlifting
Mula Bandha Exercise
Exercise can include yoga poses for tailbone pain. Mula Bandha is the "root lock" in yoga practice, which is a technique that involves contraction of the pelvic floor between the anus and genitals.
HOW TO DO IT: Contract these muscles as if you are stopping the urge to urinate or have a bowel movement. Hold for 10 seconds and repeat three to four times.
Tailbone stretches, such as the cat/cow stretch, help relieve pain.
HOW TO DO IT: Get on your hands and knees in tabletop position — hands directly under the shoulders and knees directly under the hips. Round your back up to the sky (Cat) and then arch your back with your head lifting up (Cow). As the Cat stretch is performed, exhale. As the Cow stretch is performed, inhale. Perform this exercise for one minute.
Yoga Child's Pose
The purpose of this exercise is to tone the muscles of the pelvis, stimulate blood flow to the pelvic organs and stretch the back.
HOW TO DO IT: From a kneeling position, sit your buttocks back onto your heels and lower your chest to the floor. Rest your arms on the floor alongside the body with the palms facing up. Rest your head on the floor. As you hold this stretch, breathe slowly. Hold the stretch for one minute. For an added stretch all along your spine and upper body, extend your arms overhead with the palms down.
Spinal Twist Stretch
The purpose of this stretch is to release the lower back and stimulate blood flow to the internal organs and spine.
HOW TO DO IT: Lie down on your back. Bring the left knee into the chest. Extend your right leg out on the floor. Lower your left knee across the right leg. For an added stretch, place your right hand on your left knee, gently pressing it downward. Look over your left shoulder. Keep your shoulders in contact with the floor. Hold the stretch for one minute.
Cobra Yoga Pose
The purpose of this stretch is to open the chest and relieve lower back pain.
HOW TO DO IT: Lie face down and place your elbows on the floor under your shoulders, with your hands forward. Stretch and lift your chest to the sky while extending the elbows and straightening the arms. Keep your hips in contact with the floor. Squeeze your shoulder blades together. Breathe deeply as you hold this stretch for one minute. If you do not have the flexibility to straighten the arms, lift as high as you can with the elbows bent.
Read more: Will Exercises Aggravate Coccyx Pain?