6 Exercises to Alleviate Lower Back Discomfort and Discomfort in the Coccyx Area
Tailbone pain, or coccydynia, can be a nagging discomfort caused by injury, pregnancy, or prolonged sitting. Beyond the common exercises and stretches, such as pelvic tilts, knee-to-chest stretches, and piriformis stretches, there are several additional exercises and gentle stretches that can provide relief by targeting surrounding muscles and improving pelvic alignment.
A 2017 study found that exercises to increase thoracic spine mobility and stretch the iliopsoas muscles can help manage tailbone pain. Among these exercises are the modified Child’s Pose, Pigeon Pose (with chair support), psoas muscle stretches and strengthening, straight leg raises, and massage and soft tissue work.
The modified Child’s Pose, unlike the traditional version, involves spreading the knees wider than the hips and placing a pillow or rolled towel between the heels and bottom. This variation reduces direct pressure on the tailbone while gently releasing lower back tension, making it particularly useful if the standard pose aggravates the coccyx.
The Pigeon Pose, a hip-opening stretch, increases flexibility in the hips, piriformis, and abdominal muscles. However, people with knee problems should consider alternative stretches, such as the figure 4 stretch, instead of the Pigeon's Pose.
Psoas muscle stretches and strengthening exercises, like the kneeling lunge stretch, camel pose, side-lying psoas stretch, and glute bridges, can strengthen and stretch the psoas and hip flexors, muscles that influence pelvic posture and could impact coccydynia.
Straight leg raises help build strength in the quadriceps and psoas muscles, supporting the pelvis and lower back, which may indirectly relieve tailbone discomfort. Massage with suitable oils after stretching can help relax the muscles around the coccyx, further alleviating pain.
The figure 4 stretch, or piriformis and glute cross leg stretch, involves sitting on the floor with both legs extended, crossing one leg over the other at the knee, grabbing the bent knee with both hands, and pulling the bent knee toward the opposite shoulder while keeping the other foot on the floor. This stretch helps stretch the piriformis and glutes, which are attached to the tailbone.
Regular stretching can help manage tailbone pain caused by prolonged sitting or injury. However, it is important to progress gently and stay within one's range of motion while performing these exercises. Gradually increasing the stretch over time can allow a person's range of movement to expand.
Child's Pose, another yoga pose, lengthens the spine, easing lower back pain and targeting hip muscles in addition to muscles in the pelvic floor. Overactivity of the pelvic floor and hip-opening muscles can worsen tailbone pain symptoms, making these stretches all the more important.
As always, it's crucial to consult a healthcare professional before beginning any new exercise or stretch routine, especially if pain worsens or persists. These exercises collectively focus on releasing tension, improving flexibility, and building strength around the pelvic and lower back region to manage coccydynia more effectively.
- A study in 2017 demonstrated that exercises focused on increasing thoracic spine mobility and stretching the iliopsoas muscles can help manage tailbone pain (coccydynia).
- The modified Child’s Pose, a variant of the traditional version, can provide relief for tailbone pain by reducing direct pressure on the tailbone and releasing lower back tension, despite wide-spaced knees and a pillow or towel between the heels and bottom.
- The Pigeon Pose, a hip-opening stretch, increases flexibility in the hips, piriformis, and abdominal muscles, but individuals with knee problems should consider the figure 4 stretch as an alternative.
- Psoas muscle stretches and strengthening exercises, such as the kneeling lunge stretch, camel pose, side-lying psoas stretch, glute bridges, and massage, can help manage tailbone pain by strengthening and stretching the psoas and hip flexors that influence pelvic posture.
- Straight leg raises can help build strength in the quadriceps and psoas muscles, supporting the pelvis and lower back, which indirectly relieves tailbone discomfort.
- People diagnosed with bipolar or depression may find yoga and other fitness-and-exercise activities, such as walking, beneficial for managing not only physical ailments like arthritis and ankylosing spondylitis but also mental health disorders like depression.
- Studies have shown that psoriatic arthritis patients report fewer symptoms and less joint pain (kneepain) when incorporating yoga and physical exercises into their health-and-wellness routine.
- In individuals with severe or chronic tailbone pain, therapies-and-treatments like acupuncture, trigger point injections, or even surgery might be necessary, but they should always first consult a healthcare professional.
- Science continues to explore and validate the benefits of yoga, fitness-and-exercise, and mental-health therapies for managing various health issues, including tailbone pain, arthritis, ankylosing spondylitis, depression, and even chronic conditions like bipolar or psoriatic arthritis.
