Top 10 Tailbone Pain Exercises For Pelvic Pain

Tailbone pain has the ability to disturb your daily routine.

The tailbone, also known as the coccyx, is the bottom end of the spine, which is made up of 3-5 tiny bones.

You will experience intense localized pain when you have tailbone discomfort or also known as coccyx injury.

When a traumatic tailbone injury occurs, bruising appears in this location.

When you sit for an extended amount of time, the pain will worsen.

Some types of tailbone pain alleviation will undoubtedly aid in pain management.

While there are a variety of techniques to treat tailbone discomfort, we'll focus on ten exercises that can help you feel better.

Top 10 Tailbone Pain Exercises For Pelvic Pain
Top 10 Tailbone Pain Exercises For Pelvic Pain

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Is tailbone discomfort a long-term problem?

The pain from these reasons is usually not permanent. But, if the inflammation and symptoms are not treated properly, it may result into lower back pain. The discomfort can become chronic and create long-term sacrococcygeal joint mobility issues on your pelvic floor muscle.

What Is A Tailbone?

The coccyx bone, or tailbone, is located near the base of the spine and supports the pelvis.

The tailbone can be injured or fractured by prolonged sitting with poor posture, resulting in inflammation and pain.

There are a number of stretches that can help with chronic pain and pelvic floor dysfunction.

The tailbone is triangular in shape, and it is made up of three to five semi-fused bones.

It's a non-functional tail in humans.

Because many of the pelvic floor muscles attach to the tailbone, injuries to this location may also impact them.

These muscles aid in the maintenance of healthy bowel and bladder motions, as well as the support of sexual organ function.

A pelvic floor or tailbone injury can hinder muscles from relaxing and contracting properly, resulting in an obstruction in the bladder neck, bladder, or urethra.

Urine retention occurs as a result of this difficulty passing urine.

Coccydynia is a term for persistent tailbone pain.

Overactivity of the pelvic floor and hip-opening muscles can exacerbate pain symptoms if the tailbone is painful and inflamed.

Tailbone tension can be relieved by performing specific tailbone stretches and exercises.

Exercises for pain relief on coccyx pain will be discussed in this post.

Tailbone Pain Exercise For Tailbone Pain Relief

1. Child's Pose

Child's Pose

Child's Pose tones pelvic muscles, increases blood flow to the pelvic organs, and stretches the back.

This permits the nervous system to reset and the body to adequately regenerate.

This position helps to aid digestion and massage your inside organs when you do it with your knees close together.

Your stomach can relax between your knees, giving it a fantastic stretch as a result of doing it with your knees apart.

It aids in the opening of the hips, the reduction of hip pain, and the maintenance of hip health.

2. Pose of the Bow

Pose of the Bow

Bow Pose is good for novices because it reduces the possibility of collapsing into your lumbar spine.

The Bow Pose has numerous advantages.

It relieves stress and anxiety by taking care of your adrenal glands and controlling your stress response and hormones.

The Bow Pose enhances internal balance and harmony in the body while also improving posture by strengthening various sections of the body.

3. Pose from the Side

Pose from the Side

The Side Angle Pose, also known as Parsvakonasana, strengthens your legs while also lengthening the side of your body.

This exercise activates the entire spine while stretching the tailbone and spine at the same time.

The Side Angle Pose increases blood flow to your joints while also burning calories.

It helps you move forward emotionally by strengthening your determination and focus.

4. Pose of the Sunbird

Pose of the Sunbird

While Sunbird Pose is an easy exercise to perform, the benefits are enormous.

It aids with the strengthening of your back while also stabilizing your spine and tailbone.

Other advantages include improved static balance, posture, and improved focus and concentration.

5. Stretching the Piriformis

This Piriformis Stretch stretches the Piriformis Muscle, which is located just beneath your gluteal area.

The Piriformis Muscle is widely recognized as a source of hip pain and tightness.

When the Piriformis Muscle is tense, it can cause pain in the tailbone.

Piriformis Stretch relieves discomfort in the tailbone and restores range of motion to the patient.

6. Pose in the Triangle

Pose in the Triangle

Trikonasana is another name for Triangle Pose.

This position strengthens your legs, which helps to stabilize your spine and tailbone while also expanding your hips.

It also helps to strengthen the hamstrings.

There are numerous health benefits to performing the Triangle Pose.

It helps to relieve back pain and symptoms of menopause, in addition to lowering stress and aiding digestion and constipation.

Anxiety, infertility, neck discomfort, and sciatica are all treated with this pose.

Although the Triangle Pose is excellent to our health, you should avoid it entirely if you are experiencing diarrhea or have low blood pressure.

7. Pose of a Pigeon

Pose of a Pigeon

On the bent leg, this iliopsoas and gluteal stretch helps to open your hips while stretching the iliopsoas and gluteus muscles.

This workout stimulates your abdominal organs while also assisting digestion.

The Pigeon Pose tests our ability to sit uncomfortably as well as bringing up pent-up emotions and anxiety on a mental and emotional level.

The Pigeon Pose is beneficial to one's health in a number of ways.

Those with knee, ankle, or sacroiliac injuries, on the other hand, should use caution when doing such rigorous movements, or avoid them completely if feasible.

8. Pose of a Cat with a Cow

Pose of a Cat with a Cow

Also known as Marjaryasana, is a dynamic posture that helps to warm up your spine.

This breath-synchronized activity has a number of health advantages.

It lengthens the spine, which increases blood flow to the discs between the vertebrae.

As a result, your back will be relieved of stress, and your mind will be calmed.

The Cat-Cow Pose also strengthens and improves your spine's flexibility.

If you have a neck injury, you should seek professional advice or avoid doing this exercise.

9. Pose of the Cobra

Pose of the Cobra

The Cobra Pose, also known as Bhujangasana, focuses on your lower back.

This exercise strengthens the spine and the muscles that surround it.

While the Cobra posture is beneficial for many forms of back discomfort, you should proceed with caution and caution, especially if your lower back is less flexible or if you are unfamiliar with it.

Improved blood and oxygen circulation, better digestion, heart invigoration, and asthma symptoms are just a few of the benefits of doing the Cobra Pose.

10. Pose of the Bridge

Pose of the Bridge

The Bridge Pose helps to strengthen the abdominal muscles. It also extends your thighs while strengthening your back and hamstrings.

As you practice this stance, your body and mind will become more attentive.

The Bridge Pose is beneficial to your health in a variety of ways.

It helps to ease stress and mild depression, as well as menopause symptoms.

It relaxes your brain and central nervous system while also calming your thinking.

If you spend a lot of time on your feet at work, the Bridge Pose is ideal for you because it helps to rejuvenate your fatigued right leg and left leg.

It also aids in the reduction of exhaustion, anxiety, and sleeplessness, making it an excellent way to unwind after a long and stressful day at work.


Tailbone pain can develop for a variety of reasons, and according to an older study, cautious home treatment is often enough to allow recovery.

Gentle exercise might help to release muscle tension around the tailbone area that are causing tailbone injuries and pain.

If a person can't seem to get rid of their tailbone discomfort on their own, they should see a doctor or a physical therapist for tests and physical therapy.

Frequently Asked Questions (FAQ)

Is walking good for tailbone pain?

Tailbone discomfort can be relieved by sitting in a certain position.
Your coccyx can be overworked as a result of poor posture.
To relieve pressure on your tailbone, sit with your back against the chair and your feet flat on the floor. When you sit down, lean forward.

Does stretching help tailbone pain?

Overactivity of the pelvic floor and hip-opening muscles can exacerbate pain symptoms if the tailbone is painful and inflamed.
Tailbone tension can be relieved by performing specific stretches.

How do doctors check your tailbone?

A neurologic examination may be carried out.
A rectal examination is also possible. The doctor will enter a finger into your rectum to feel the area of the coccyx to see if there is a dislocation or a fracture, and if direct pressure against the coccyx reproduces your symptoms.