Exercises for Tailbone Pain


Tailbone pain can be extremely excruciating. Every time you sit down, stand up, bend down or lift something, you may feel a sharp pain in your lower back. Perform several stretches and exercises to get temporary relief. And by doing the exercises every day, you'll eventually get rid of the pain for good.

Therapist working on woman's lower back pain.
Therapist working on woman's lower back pain. (Image: wavebreakmedia/iStock/Getty Images)

Anal Lock

This is a simple exercise that everybody can do. It will help stimulate nerves and blood flow as well as tone and strengthen your pelvic area. Doing the exercise correctly will help relieve pain in that tailbone area. Perform this exercise in any position you choose. Simply squeeze your anal sphincter as tight as possible, hold it for 10 seconds and then release. This is the same muscle you would squeeze if you were trying to hold in your stool until you make it to the toilet. Repeat the squeeze three to five times and then take a rest. Do about 10 to 15 sets a day.

Nerves in the nervous system.
Nerves in the nervous system. (Image: Jezperklauzen/iStock/Getty Images)


You can work on your glutes and the exercises will work into the muscles of lower back. To do a simple glute exercise, get on your hands and knees and extend one leg straight out. With your leg straight, raise it up as far as you can. Don't move your hips downward as you lift your legs, keep them parallel with the ground. Lower your leg so your toe hits the ground and lift again. Do three sets of 15 on each leg.

To stretch your glutes and lower back, lay flat on your back and lift your knees into your chest. Hold your legs at the back of your thighs and pull them as far toward your chest as possible. Hold the stretch for 30 seconds and then release.

Exercising glutes.
Exercising glutes. (Image: Jaimie Duplass/Hemera/Getty Images)


Warm-up stretch: Get on your hands and knees and gently arch your spine in one direction. Hold the arch for three seconds and then arch your spine in the other direction. Keep alternating directions for two to three minutes. Take it slow and gentle.

Full-body bend: Stand with your feet spread hip-width apart and your arms hanging by your side. Drop your chin into your chest and lower your head until your hands reach your knees. Your knees should be slightly bent at this point. If you can bend low enough to put your elbows on your knees, do so; if not, don't worry. With your hands (or elbows) on your knees, slowly straighten out your right leg and allow your left knee to bend further. Feel the stretch and hold it for 15 seconds. Now straighten out your left leg and let your right knee bend. Hold the stretch for 15 seconds. Keep alternating between legs until you do 5 to 10 stretches with each leg. Never straighten both legs at the same time.

Also add arm movements to the exercises to feel a greater stretch. Add the arm motions when you're in the position where one leg is straight and one leg is bent. On the same side as your straight leg, lift your arm to the ceiling. You should feel your body twist and hold the stretch. Do this 5 to 10 times on each side.

Therapy on knees.
Therapy on knees. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

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