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Tailbone pain exercises

Neck & back · Tailbone pain (coccydynia)

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. Sit on a wedge or ring cushion, and lean slightly forward when you sit. Avoid long sitting on hard seats. Sitting in a tub of warm water (a sitz bath) can ease the pain. Avoid constipation.

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Sitting for tailbone pain

Sit on a wedge cushion with a cut-out at the back, or on a ring cushion, so that the tailbone does not touch the seat. Lean slightly forward, with your weight on the thighs. Get up and move about often. To stand up, lean forward first and push up with your hands.

All day
Every day

Should feel: Less pressure on the tailbone Should not feel: Leaning back or slumping onto the tailbone

Knee to chest

Lie on your back. Bring one knee up towards your chest, hold, then lower slowly.

Hold 15 seconds
5 each side

Should feel: A stretch in the lower back and buttock Should not feel: Leg pain getting worse

Cat and cow

On hands and knees, arch the back up, then let it sag down. Move slowly between the two.

10 times
2 times a day

Should feel: The spine moving freely Should not feel: Sharp pain at either end

Belly breathing

Lie on your back with the knees bent, one hand on the chest and one on the belly. Breathe in slowly through the nose so that the belly hand rises, and let the muscles of the bottom and back passage relax and soften as you breathe in. Breathe out slowly. The chest hand stays still.

5 minutes
Daily

Should feel: Calm, slow breathing, and the bottom muscles letting go Should not feel: Dizziness — breathe more gently

Walking

Walk daily, building distance slowly.

20–30 minutes
Most days

Should feel: Easier walking Should not feel: Tailbone pain building — shorten the walk

Piriformis stretch

Lie on your back with both knees bent. Cross one ankle over the opposite knee. Hold behind the thigh of the bottom leg and gently draw it towards your chest until you feel a stretch deep in the buttock.

Hold 20–30 seconds
3 each side
Daily

Should feel: A stretch deep in the buttock Should not feel: Pain at the tailbone or the front of the hip

Hip flexor stretch, standing

Stand in a step position holding a chair or wall, with the back knee straight. Tuck the bottom under and gently push the hips forward until you feel a stretch at the front of the back hip. Keep the trunk upright.

Hold 20–30 seconds
3 each side
Daily

Should feel: A stretch at the front of the hip Should not feel: Arching the lower back, or tailbone pain

Stop and telephone us if

The pain is getting worse, not better, after two weeks
You get new numbness, tingling or weakness
The skin over the tailbone becomes red, hot or swollen
You have a new hard fall or accident, or you cannot sit or walk because of the pain
You feel unwell or feverish

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East