The majority of people are not even aware of where their tailbone is in their bodies. But once the pain starts, they can no longer ignore it. And the discomfort in this small region might be very forceful. It can disrupt every area of your life, from leaning back to standing up. That is exactly where tailbone pain exercises play an important role. Your daily routine may be impacted by tailbone pain. The tailbone, often referred to as the coccyx, is a group of three to five small bones at the base of the spine. In cases where the tailbone damage is notable, swelling is visible in this region. The pain will also worsen when you sit down for a long time. In that situation, you can approach a pelvic pain physiotherapist in your nearby area.
The piriformis and iliopsoas muscles which can both tighten and restrict pelvic mobility, are stretched by doing a single-leg knee hug. The movement range can be extended by gradually increasing the stretch. The piriformis, which arises from the tailbone, can irritate the sciatic nerve when inflamed.
1. Lay on your back.
2. One leg is bent toward the chest.
3. If it is possible, spread your feet out straight.
4. Hold the bent knee and slowly lower it into your chest while holding onto it.
This iliopsoas and gluteal stretch the iliopsoas and gluteus muscles on the bent leg while also opening the hips. Practising this exercise can improve digestion and activate your stomach organs. The Pigeon Pose challenges you on a cerebral and emotional level, testing your capacity to sit uncomfortably and releasing repressed anger and worries. Numerous health advantages exist for the pigeon pose. However, if you have a knee, ankle, or sacroiliac injury, you should proceed with caution. If not possible, you can contact Paediatric pelvic floor physiotherapist to solve your issue.
Child's Pose will stimulate your blood flow by stretching the lower back and providing deep relaxation. You can do this child's pose by:
1. Kneel and relax.
2. Take a deep breath in and squat forward, buttocks resting against heels.
3. Pull your upper body down onto your thighs as you exhale.
4. Put your head down on the mat.
5. Stretch your upper body gradually.
6. Keep doing this position.
FYou can do this kneel and twist exercise by following the below instruction. Your hips and lower back will be stretched. With your right leg forward, go into the lunge stance. Then you can put your left knee down on the floor. Following this, you can do the below listed:
1. Keep your right elbow near the inside of your right knee.
2. By squeezing your right elbow against your right knee, bend your torso to the left.
3. Your left arm should be behind you.
4. Hold for 20 to 30 seconds.
5. Release and repeat with the opposite leg.
This Piriformis stretch helps stretch the Piriformis Muscle, located just beneath your gluteal region. Hip pain and tightness are frequently caused by the Piriformis Muscle, which is well-known for this. When the Piriformis muscle is under stress, tailbone pain can sometimes occur. The Piriformis Stretch helps the patient regain range of motion while easing their painful tailbone symptoms.
The cobra pose is one of the finest stretches suggested by tail bone pain physiotherapy for tailbone discomfort, and it is simple to perform at home. This yoga poses often referred to as Bhujangasana, extends the entire back, including the tailbone, and opens the chest. Doing so also releases any stiffness or tension in the lower back and spine.
If you are facing any discomfort related to tailbone pain, you can do the above-listed exercise to get relief from the pain. If you feel you cannot bear the pain, you can reach out to Dr. Leena Daware. We are one of the best versatile physiotherapists with more than 20 years of professional experience in tailbone pain relief.