8 Exercises & Stretches for Tailbone Pain Relief Quickly

Corporate desk jobs are a curse. All that corporate bling and lifestyle comes at the cost of your tailbone suffering long hours, embedded in a chair, without a single movement. We've all been there and suffered lower back and tailbone pain only to come home, take a hot shower, and sleep. But when we wake up, the pain is still there. Tailbone aches require more than just a hot shower. Your lower back needs a gentle massage or a stretch to free the tailbone from the pelvis. It will release the pressure on the pelvis and ultimately relieve your pain. A great massage or a perfect stretch also elongates the spine to remove tailbone pain permanently. However, It's important to note that it's always best to check with a doctor or physical therapist before beginning any new Stretches for tailbone pain. This blog has combined the best tailbone stretches & yoga that can instantly relieve your tailbone pain and help you sit longer on your desk chair without aches and discomfort. Do these every day for long-term benefits.

Benefits of performing tailbone stretches -

Each of these yoga stretches has the following amazing yoga benefits:

• Elongate the spine and stretch the vertebral column
• Flexes the stiff hip muscles
• Strengthens the muscles in the lower back, arms, and legs
• Loosens the muscles in the lower back and the muscles surrounding the tailbone
• Helps align the spine and keep it straight and without pain
• Improves circulation of blood in the lower back and pelvis
• Supports your body weight

Also, Read 6 Best Yoga Poses and Exercises to Target Facial Fat

8 Yoga stretches for tailbone pain (Coccydynia)-

Following Stretching, methods can help to alleviate pain and improve mobility in the tailbone area. You can perform any of these Stretches for tailbone pain once consulting with your doctor.

1. Child's pose (Shishuasana)

Steps to perform:

1. Knees on a mat and sit back on your heels.
2. Extend your arms and place your elbows 1-2 feet ahead of your knees, your palms on the mat.
3. Now gently bend forward and rest your head between both your arms. If this is your first attempt, you may need help to touch your head completely on the mat.
4. Bend as much as you can without hurting your lower back. Your stretch will get better with daily practice.
5. Stay in this position for 10 seconds. Repeat 5 times.

2. Bow pose (Dhanurasana)

Steps to perform:

1. Lie with your belly on a mat.
2. Lift your arms in the air, and lift your feet as high as possible.
3. Hold your ankles behind and lift your legs above head level to make a bow.
4. Hold this position for 10 seconds.
5. Come back to lying on your belly. Repeat 5 times. Your posture will improve with practice.

3. Cobra pose (Bhujangasana)

Steps to perform:

1. Lie with your belly on a mat.
2. Bring your palms to shoulder level and slowly lift your torso, keeping the elbows straight.
3. Gently stretch the lower back as you bend your back and neck backward. Tilt your face to stare at the ceiling or the sky.
4. Hold this posture for 10 seconds and return to the first position.
5. Repeat 5 times to feel a good stretch.

3. Bridge pose (Setubandasana)

Steps to perform:

1. Lie with your back on a mat and keep your arms to your sides.
2. Bend your knees, keeping your feet firm on the ground.
3. Slowly lift your pelvis and hold for 10 seconds.
4. Come down to the initial position. Repeat 10 times.

4. Downward-facing dog pose (Adho Mukha Svanasana)

Steps to perform:

1. Get on all fours on a mat.
2. Get on your toes, lift your knees and extend your arms ahead of your shoulders with your palms pressing down on the mat.
3. Slowly raise your pelvis, keeping your feet and palms firm on the mat. Do not bend your elbows and your knees.
4. Hold the position for 10 seconds. Repeat 5 times.

5. Supine spinal twist (Supta Matsyendrasana)

Steps to perform:

1. Lie on your back on a mat.
2. Lift your left leg and hold it to your chest, keeping your right leg straight. Now place the left knee on your right side next to your right arm.
3. This movement will automatically twist your torso to face the right. Therefore, extend your left arm on the left-hand side and, look to your left, take deep breaths. This creates an elegant twist of the spine and gives you instant relief.
4. Hold the position for 20 seconds. Repeat on the other side. Repeat the stretch 3 times on each side.

6. Cat cow pose (Chakravasana)

Steps to perform:

1. Get on your knees on a mat.
2. Keeping your elbows straight, inhale and arch your back to stretch your tailbone. Your face should look upwards towards the sky.
3. Next, exhale, bend your back, and exhale to release the tightness from your body. Your face should look down on the mat.
4. Repeat the bending and arching a couple of times until you feel less pain in your tailbone.

7. Sun bird pose (Dandayamana Bharmanasana)

Steps to perform:

1. Get down on your knees, your palms on the floor.
2. Slowly lift the right leg and extend it straight behind. If you're comfortable in this position, extend your left arm in the air parallel to the mat.
3. Hold this position for 10 seconds. Repeat on the other side.
4. Repeat this stretch 5 times on each side.

Also, Read Top 20 Exercises You Can Do At Workplace

5 Pilates exercises for tailbone pain -

Though these are known as exercises, these are excellent stretches, especially for the lower back and to relieve tailbone pain. Each exercise targets the tailbone and the lower back and gently massages the tailbone with every leg movement. Try these simple tailbone stretches & exercises to get instant results.

1. Donkey kicks

Steps to perform:

1. Get down on a mat on all fours and keep your back parallel to the floor.
2. Keep your palms firm on the ground and lift your left leg to give a kick in the air.
3. Kick slowly and as high as you can.
4. Repeat on the right leg.
5. Repeat the exercise 10 times on each leg.

2. Single knee hug

Steps to perform:

1. Lie flat on your back on a mat.
2. Keeping your shoulder fixed to the floor, lift your left knee and bring it close to your chest with your hands.
3. Do not stress if you cannot bring it to your chest. Bring it as high as you can without hurting your back.
4. Stay in this position for 10 seconds. Repeat on the right knee.
5. Repeat this stretch 5 times on each leg.

3. Kneel and twist

Steps to perform:

1. Kneel on a mat with your toes touching the floor.
2. Lift your right knee and make a 90° angle with the left knee on the floor.
3. Now lift your arms at chest level, do not bend the elbows.
4. Along with your arm, slowly turn your body to the left, then to the right.
5. Repeat this exercise on the left leg. Repeat 5 times for each leg.
6. Make sure the lower back feels stretched when moving from side to side. Do not perform if it hurts too much.

Book an online appointment with the Best Muscle pain Doctors in India

4. Foam rolling massage

Steps to perform:

1. Sit on a mat.
2. Use a medium-sized soft foam ball and place it directly under the tailbone or where it hurts most of the time.
3. Using your arms, move your pelvis clockwise along with the foam massage ball to find instant pressure and relief.
4. Continue anticlockwise in slow, short circles.
5. Continue the motion for as long as you prefer.

5. Chair stretch

Steps to perform:

1. Sit straight on your most comfortable chair.
2. Lift your left leg and place the foot over the right thigh. You will feel a good stretch in your lower back and tailbone.
3. Stay in the position for as long as you like. Do not hold if it hurts.
4. Repeat on the other side.
5. Perform the stretch as a break between your desk job.

Please also note that If these Stretches for tailbone pain make your pain worse, it's best to stop and consult with a doctor or physical therapist. They may recommend modifications or alternative tailbone stretches that will be more comfortable for you. Also Read: Yoga Exercises For PCOD Ladies

FAQs -

Conclusion -

Tailbone pain is one of the most excruciating pains that can leave you feeling miserable for as long as you have it. Unfortunately, painkillers aren't that effective. Luckily, several yoga stretches and pilates exercises specifically organically target tailbone pain and treat and prevent lower back pain once and for all. Try out any of the tailbone stretches & exercises described above and enjoy a good stretch. Tailbone pain, also known as Coccydynia, can be relieved through exercises and stretches. Book online appointment with the Best Spine Doctors in India