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Tailbone pain can be caused by a variety of factors, including injury, pregnancy, childbirth, weight gain or loss, and prolonged sitting. The tailbone, or coccyx, is located at the base of the spine and is essential for maintaining balance while sitting. To relieve tailbone pain and loosen the surrounding muscles, various stretches and exercises can be performed, such as Child's Pose, Bow Pose, and Sunbird Pose. These poses help to stretch and strengthen the muscles, tendons, and ligaments attached to the tailbone, providing support and improving alignment. Additionally, physical therapy, particularly with a pelvic floor PT, can be beneficial for stretching and strengthening the pelvic floor muscles, which are connected to the tailbone.
How to Loosen Tailbone Muscles
| Characteristics | Values |
|---|---|
| Location of tailbone | At the base of the spine, above the buttocks |
| Exercises to relieve tailbone pain | Child's Pose, Bow Pose, Sunbird Pose, Triangle Pose, Bridge Pose |
| Yoga poses | Focus on poses that both stretch and strengthen |
| Piriformis Stretch | Stretches the piriformis muscle under the gluteal area |
| Physical therapy | Pelvic floor PT to stretch and strengthen the pelvic floor muscles |
| Other remedies | Use a Midi Massage Ball, apply heat or ice, use pain relievers |
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What You'll Learn
Child's Pose
To perform the Child's Pose, start by kneeling on the floor or on a yoga mat. Sit back on your heels with your arms at your sides. Slowly bend forward so that your stomach touches your thighs. Try to keep your buttocks against your heels, but it's okay if that's not possible. Extend your hands out in front of you with your palms facing down and rest them on the mat or floor. Keep your head and neck relaxed or supported with the help of a yoga block or pillow. Focus on deep breathing. If you get lightheaded or find it difficult to breathe, return to normal breathing and slowly return to a sitting position.
If you want a more challenging version of the pose, you can try slowly moving your knees away from each other while in Child's Pose. This increases the level of difficulty by requiring you to activate your abdominal muscles to provide stability.
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Bow Pose
Tailbone pain can be debilitating, preventing you from carrying out your everyday activities. It is important to see a healthcare professional for a diagnosis and treatment plan. However, yoga can be a great way to relieve this pain and improve flexibility and mobility. The Bow Pose, or Dhanurasana, is one such pose that can help loosen the tailbone muscles.
To begin the Bow Pose, lie on your belly with your arms resting by your side and your forehead on the mat. Bend your knees and grasp the outside of your ankles. If this is not possible, simply reach toward the ankles. Inhale and lift your torso off the mat. Point the soles of your feet toward the sky and continue to lift your torso and legs higher. If you can't reach your feet, just reach toward them, maintaining the bow shape. Stay in this pose for three to five breaths before lowering down to rest. Repeat this three more times.
The Bow Pose is a gentle stretch that strengthens your back, tailbone muscles, and tendons. It is a great backbend for beginners as it does not require much strength, reducing the risk of crunching into the lumbar spine. It also aids in smoother bowel movements, preventing constipation, which is helpful as tailbone pain can adversely affect bowel movements.
In addition to the Bow Pose, there are other yoga poses that can help with tailbone pain. The Child's Pose is a gentle resting pose that stretches the entire spine, with a focus on the lower back and tailbone area. The Triangle Pose, or Trikonasana, improves leg strength, stabilizes the spine and tailbone, and opens the hips. The Side Angle Pose, or Parsvakonasana, strengthens the legs and lengthens the side of the body, improving blood flow to the joints. The Sun Bird Pose is another simple movement that strengthens the back while stabilizing the spine and tailbone.
It is important to proceed slowly and only move within a pain-free range of motion when practicing yoga for tailbone pain relief.
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Piriformis Stretch
The piriformis muscle is a difficult-to-reach muscle that runs from the sacrum to the thigh bone. When it tightens and begins to push against the sciatic nerve, it can cause excruciating pain, known as piriformis syndrome. This can be caused by too much sitting, especially with poor posture. Stretching the piriformis muscle can help reduce pain and discomfort in the tailbone, hip, thigh, and leg.
The key to a successful piriformis stretch is to sit or lie down with good posture, keeping your back straight. Here are some piriformis stretches you can try:
- Sit on a firm surface and find your "sit bones" at the lowest part of your posterior. Place a rolled-up hand towel behind these bones, under your gluteal muscles. Contract your abdominals lightly, relax your upper body, and arch your back by sticking your posterior out and moving your chest forward. With your legs flat on the floor, lift your right leg and place your ankle on the opposite knee. Hold for 20 seconds, then repeat on the other side.
- Lie on your back with your knees bent and your feet flat on the floor. Rest your left ankle across your right knee, then loop your hands around your right thigh and gently pull it toward your chest. Hold, release, and repeat on the other side.
- Kneel on the floor with one leg in front and one leg behind you. Keep your front foot flat on the floor, with your thigh at a 90-degree angle to the shin. Rest the shin and knee of the back leg on the ground with the toes pointing backward.
In addition to these targeted stretches, aerobic exercise, water exercises, and physical therapy can also help to relieve piriformis syndrome. Remember to stop any exercise that causes pain and do not try to "work through" the pain.
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Sunbird Pose
The Sunbird Pose is a simple yet effective yoga pose that helps to strengthen your back while stabilizing your spine and tailbone. It also improves your static balance, posture, and focus and concentration.
To perform the Sunbird Pose, start by getting on all fours. Place your wrists underneath your shoulders and your knees underneath your hips. If your knees hurt, place a blanket underneath them for added support. Now, inhale and lift your right leg, extending it straight out behind you. If you feel comfortable doing so, you can also extend your left arm.
The Sunbird Pose is a type of Piriformis Stretch, which helps to stretch the Piriformis Muscle under the gluteal area. The Piriformis Muscle is a common source of hip pain and tightness, and tension in this muscle can lead to tailbone pain. By performing the Piriformis Stretch, you can mitigate painful symptoms in the tailbone and restore your range of motion.
In addition to the Sunbird Pose, there are several other yoga poses that can help with tailbone pain. The Child's Pose, for example, is a gentle stretch that focuses on the lower back and tailbone area. It helps to tone the muscles of the pelvis, stimulate blood flow to the pelvic organs, and reset the nervous system. The Bow Pose is another gentle stretch that helps to strengthen the back, tailbone muscles, and tendons. The Triangle Pose, also known as Trikonasana, improves leg strength and opens the hips, while also stabilizing the spine and tailbone. Finally, the Bridge Pose stimulates the abdominal muscles, strengthens the back, hamstrings, and thighs, and offers a range of mental health benefits, including stress relief and improved mild depression and insomnia.
It is important to remember that when practicing yoga, you should proceed slowly and only move within a pain-free range of motion.
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Bridge Pose
The bridge pose is a full-body yoga pose that can help loosen tailbone muscles. It is an excellent workout for your legs, glutes, and hips. It is particularly helpful for those who sit a lot, as it counteracts slouching and tightness in the hips.
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Ensure your toes are pointed straight ahead, with feet parallel to distribute weight evenly and protect your knees.
- Engage your core and inner thighs, lifting your hips toward the ceiling.
- Maintain the pose for several breaths to build strength.
- Slowly roll up and down through your spine, preventing any pressure on your lower back. Avoid overarching the lower back as it can cause discomfort and strain.
- Bring your chest down slowly and release the pose.
The bridge pose provides a deep stretch to the neck and spine, releasing tension and improving posture. It also helps to strengthen the abdominal muscles, hip flexors, and back muscles, which can help to alleviate tailbone pain.
It is important to note that bridge pose requires flexibility and strength. Warm-up with stretches like cat-cow, pelvic tilts, or hamstring stretches to loosen up your muscles and prepare your body. Avoid lifting your chest too much, as it can lead to poor form and reduce the effectiveness of the pose.
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Frequently asked questions
Exercises that can help to loosen tailbone muscles include Child's Pose, Bow Pose, Sunbird Pose, and Triangle Pose.
Tight tailbone muscles can be caused by injury, pregnancy, childbirth, falling backward onto a hard floor, rapid weight loss, and prolonged sitting.
If you are experiencing a dull ache or stabbing pain around your tailbone, you may have tight tailbone muscles.
