Best Exercises for Tailbone Pain
Tailbone pain—also known as coccydynia—can make sitting, standing, and even sleeping uncomfortable. Whether it's caused by prolonged sitting, injury, childbirth, or poor posture, this condition affects many people and can severely impact daily life. Fortunately, specific tailbone pain exercises can help reduce discomfort, improve mobility, and promote healing.
In this article, we’ll explore the best exercises for tailbone pain relief, precautions to take, and how to perform each movement correctly.
What Is Tailbone Pain (Coccydynia)?
The tailbone (coccyx) is a small, triangular bone at the base of the spine. Pain in this area can result from:
- Injury or trauma (e.g., a fall or accident)
- Prolonged sitting on hard surfaces
- Childbirth
- Poor posture
- Degenerative joint changes
Coccydynia can range from a dull ache to sharp pain and is often aggravated by sitting or transitioning from sitting to standing.
Benefits of Exercise for Tailbone Pain
Incorporating gentle exercises and stretches can:
- Reduce inflammation and muscle tension
- Improve posture and alignment
- Strengthen surrounding muscles
- Prevent recurrence of pain
- Promote better blood flow to the area
Top 6 Exercises for Tailbone Pain Relief
Here are six effective exercises you can do at home. Perform these 2–3 times per week, and always stop if the pain worsens.
1. Pelvic Tilt
Purpose: Strengthens the lower abdominal muscles and supports proper posture.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and gently tilt your pelvis upward.
- Hold for 5 seconds, then relax.
- Repeat 10–15 times.
2. Cat-Cow Stretch
Purpose: Improves spinal flexibility and eases pressure on the tailbone.
How to do it:
- Get on all fours with wrists under shoulders and knees under hips.
- Inhale and arch your back (Cow Pose).
- Exhale and round your back (Cat Pose).
- Move slowly through 10–15 rounds.
3. Child’s Pose
Purpose: Stretches the lower back and hips, relieving tailbone tension.
How to do it:
- Kneel on the floor, touch your big toes together, and sit back on your heels.
- Extend your arms forward and lower your forehead to the floor.
- Hold for 30–60 seconds and breathe deeply.
4. Glute Bridges
Purpose: Strengthens glutes and core muscles that support the lower spine.
How to do it:
- Lie on your back, knees bent, feet hip-width apart.
- Press your feet into the floor and lift your hips off the ground.
- Hold for 5–10 seconds, then lower down.
- Repeat 10–12 times.
5. Knee-to-Chest Stretch
Purpose: Relieves lower back tension that may pull on the coccyx.
How to do it:
- Lie on your back and bring one knee toward your chest.
- Hold behind the knee or shin and gently pull it closer.
- Hold for 20–30 seconds, then switch sides.
6. Seated Forward Bend (With Caution)
Purpose: Gently stretches the spine and hamstrings. Avoid if it causes pain.
How to do it:
- Sit with your legs extended in front of you.
- Slowly hinge forward from your hips, reaching toward your toes.
- Keep your back straight and avoid rounding excessively.
- Hold for 15–20 seconds.
Tips for Safe Exercise with Tailbone Pain
- Use a cushion when sitting to reduce pressure on the coccyx.
- Avoid high-impact exercises like jumping or cycling during flare-ups.
- Listen to your body—if an exercise causes more pain, stop immediately.
- Practice good posture while sitting and standing.
- Consider seeing a physical therapist for a personalized program.
When to See a Doctor
If your tailbone pain persists for more than a few weeks, is severe, or follows trauma, consult a healthcare provider. They may recommend additional treatments like physical therapy, injections, or, in rare cases, surgery.
