15 Tailbone Pain Exercises to Try for Coccyx Relief
Tailbone pain is defined as any discomfort circulating at the bottom of the spine. Numerous remedies are available, but one of the easiest things you can do for your tailbone pain is yoga.
Our Yoga Strong team has compiled fifteen different tailbone pain relief exercises you can start doing today. All of these stretches are easy to do from the comfort of your home.
Yoga for Tailbone Pain
Yoga stretches muscles, tendons, and ligaments around the tailbone, soothing any discomfort. There are many different yoga poses centered around relieving tailbone pain.
In this blog post, we'll cover some of our favorite yoga poses since this is one of the most effective ways to deal with aching around the tailbone area.
Tailbone Pain Stretches
While there are hundreds of yoga poses out there that feel good, not every single pose focuses on the tailbone area. There are tailbone stretches you can utilize to help deal with pain.
Combine the yoga poses and stretches and you have a full-fledged tailbone pain exercise regimen that you can practice.
Tailbone Pain Exercises (Yoga Poses & Stretches)
Whether you attend classes or perform yoga in the comfort of your home, you have many options to choose from. Some stretches may be more beneficial depending on your specific type of tailbone pain, so give them all a shot to see if any work for you.
1. Child’s Pose
The child’s pose is great when you need to reset your entire nervous system. It’s an ideal restorative pose when you need a breather but still want to rejuvenate your spine.
How to Do Child's Pose
Doing child's pose involves a number of steps:
- Start with your knees on the floor and your toes together. Place your palms on the top of your thighs.
- Exhale and lower your head between your knees while extending your arms forward with your palms facing down.
- Relax your shoulders and rest in this position for as long as is needed.
2. Cat Cow Pose
The cat cow pose is one of the best poses for relieving both tailbone and pelvic pain. The reason being is that it releases your pelvic floor muscles to give the muscles more room to move comfortably.
How to Do Cat Cow Pose
To do the cat cow pose, you'll need to practice the following steps:
- Start by kneeling on all fours. Keep your hands shoulder-width apart and your knees directly beneath your hips
- Inhale deeply and curve your lower back inwards while bringing your head up.
- Exhale and bring your abdomen inwards. Arch your spine and bring your head and pelvis down.
- Repeat this 5-7 times.
3. Sunbird Pose
The Sunbird pose is easy on the spine because it’s such a simple movement. It does this while stabilizing the spine and tailbone. Some benefits are that it stabilizes the pelvis and gluteus maximum, both of which are areas close to the tailbone.
How to Do the Sun Bird Pose
Follow these steps to do the Sunbird Pose properly:
- Start on all fours with the hips directly above the knee and the shoulders hip-width apart.
- On an inhale, extend your right leg up and straight back. Keep it lifted.
- Extend your left arm forward. Keep the shoulder from scrunching near the ear
- Release by gently bringing your left arm and right leg inwards.
4. Side Angle Pose
The side angle pose lengthens the side of your body while supporting your legs. You activate the entire spine, including the tailbone. Because side angle pose activates the entire spine, you in turn strengthen the tailbone.
How to Do the Side Angle Pose
If you've been wanting to learn how to do the side angle pose, then you're in luck! Follow these steps to do side angle pose perfectly:
- Stand tall with your legs in a wide parallel stance and raise your arms straight out so that they're perpendicular with your sides
- Rotate your left leg outwards towards where your arms are pointing. Then, bend the left knee while keeping the right leg straight
- Lower your left hand to the floor so that it's in front of your left foot. Bring your right arm straight upwards so that it's directly above your head.
- Extend your entire right side of your body and gaze upwards
- Hold this position for 10-15 seconds, switch sides, and repeat
5. Bow Pose
This backbend is ideal for beginners as it strengthens tailbone muscles and tendons simultaneously. It also reduces the risk of crunching into your lumbar spine, which could cause more problems down the road.
How to Do Bow Pose
Doing the bow pose for tailbone pain can be super beneficial. Here are the steps to practice this stretch:
- Start by lying flat on your stomach. Your chin should be on the mat and your arms should be by your side with palms facing upwards
- Exhale as you bend your knee. Bring your heels as close to your buttocks as you can
- Lift your hands and grab your ankles now that they're situated near your rear. Keep your toes pointed.
- Inhale and lift your ankles upwards and away from your buttocks. At the same time, bring your head and chest up and away from the mat.
- Look straight ahead while holding the pose for 10-15 seconds.
- Exhale and release by lowering your head back to the mat, letting go of your ankles, and returning your hands to your side.
6. Triangle Pose
The triangle pose gives you the same benefits as the side angle pose. It stabilizes the spine and tailbone while opening your hips and stretching your hamstrings.
How to Do the Triangle Pose
Triangle pose is a great exercise for tailbone pain. Here's how to do the pose:
- Start with your feet straight on the mat. Jump to spread your feet apart by about 3-4 feet.
- Turn your left foot outwards and slightly bend your knee. Raise your arms out on your sides to form a "T" shape.
- Re-straighten your left leg while bringing your hips back. While you do this, extend your torso over your left leg. Rotate your left palm so it faces the ceiling and look out at your arm
- Reach your left hand towards the mat and place it on the left foot. Your right arm should be completely straight and facing the sky. Look towards your right arm, hold this position, and repeat on the other side.
7. Bridge Pose
The bridge pose is great for strengthening the muscles in your lower back. This can help reduce lower back pain while strengthening your glutes. Both of these are very important for your tailbone.
How to Do Bridge Pose
Doing bridge pose for tailbone pain is pretty simple. All you have to do is the following:
- Lie on the center of the mat with your knees bent, facing the ceiling
- Place your hands on the sides of your body with your palms facing downwards
- Spread your feet to about a hips width worth of distance
- Press down on the mat with your feet and hands to lift your hips
- Tuck your chin and straighten out your entire back
- While you do this, interlace your hands behind your back so that you lift your torso upwards
- If possible, lift your hips even higher before slowly releasing. Repeat as many times as needed.
8. Downward Facing Dog
This is an excellent warm up pose and is one that almost everyone knows. It strengthens your spine and legs while making your body more equipped to deal with discomfort.
How to Do Downward Facing Dog
The reason downward facing dog is such a popular yoga pose, both for tailbone pain and for general exercise, is due to its simplicity. Here is how to do it in five steps:
- Start on your hands and knees. Wrists should be directly below shoulders and knees should be in-line with the waist.
- Exhale and push your hips back and up so that your legs straighten
- Make sure your arms are engaged and that your shoulders are away from your ears
- Engage the core and legs
- Press through the mat with your heels and hold this position for as long as needed
9. Pigeon Pose
The pigeon pose gently alleviates discomfort in the spine. It does this by targeting muscles in the hip and pelvic region. By doing so, pigeon pose can increase flexibility in the hip flexors and lower back muscles. This can aid in things like digestion while reducing tailbone discomfort.
How to Do Pigeon Pose
To do pigeon pose, you need to follow these steps:
- Start in downward facing dog
- Raise your right leg so that it's fully straightened and extended away from you
- Then, bring the knee forward to the back of your right wrist so that the right shin is under your torso
- Slide your left foot outwards and straighten your left leg so that the front of your thigh sits almost completely flat on the mat
- Place your hands on both sides of both legs. Then, inhale and rise up on your fingertips while extending your spine. Stretch your lower back by pressing your tailbone down and forward.
- Exhale while laying your torso over your right leg. Then, hold this pose for 4-5 breaths and come back to downward facing dog
10. Single-Leg Knee Hug
If you frequently feel muscles near the tailbone becoming tight, you need to engage with the single-leg knee hug. It’s particularly great for alleviating the sciatic nerve when it’s inflamed. However, it's also great for hamstring strength and hip flexor mobility.
How to Do the Single-Leg Knee Hug
In order to do a single-leg knee hug, follow these steps:
- Start on your back with your legs extended and knees facing up towards the sky
- Bring your right leg up towards your waist. During this, intertwine your fingers around the area between your knee and fibula.
- Using your arms, hug your knee towards your chest while breathing deeply.
- Hold this position for 10-15 seconds and repeat on the other side.
11. Kneel and Twist
When your back frequently feels tight, do the kneel and twist. It’s designed to enhance mobility so that you can maneuver your body more easily. This advanced mobility can also help stretch out the tailbone and alleviate any pain you feel.
How to Do the Kneel and Twist Stretch
If you want to do the kneel and twist stretch, follow these steps:
- Start with your right leg in front and bent at a 90-degree angle. Your other leg should have the knee and shin on the ground.
- Raise your arms up to shoulder height on both sides.
- Keep your shoulder blades down and back so that your shoulders don't rise.
- Using your torso, rotate slowly towards the left side of your body. You should stop rotating when your arms are in line with your legs.
- Return to the center and rotate to the other side.
- Repeat this stretch four to five times. Do not rotate so far that you start to feel pain.
12. Figure 4 Stretch
Your glutes are attached to the tailbone, so it’s good to have some stretches in your routine designed to target those muscles. The Figure 4 stretch stretches the iliopsoas and the glute muscles. As such, this stretch isn't ideal for someone with knee problems but it can be great for strengthening the tailbone.
How to Do the Figure 4 Stretch
The Figure 4 stretch is quite easy to do:
- Start on all fours. Your hands should be slightly in front of your shoulders and your knees should be directly on the ground.
- Bring your right foot forward and place it to the left of the right hand. Your ankle should be pointing towards your right hip bone.
- Slide the left foot book while keeping the leg as straight as you can.
- Lower the torso forward and hold this position for 30 seconds before switching to the other legs to repeat.
13. Supine Spinal Twist
There are various ways to modify the supine spinal twist so that it’s easier on your tailbone, depending on your current level of discomfort. However, regardless of the modification, supine spinal twist is great at stretching your glutes and improving spinal mobility.
How to Do Supine Spinal Twist
To do the supine spinal twist, you'll need to find an area where you can lay out your yoga mat:
- Start on your back with your hands out on your side, palms up, and your feet straight together.
- Bend your knees to bring the soles of your feet onto the floor. Your knees should be pointing towards the ceiling.
- Press into your feet to shift your hips slightly to the right.
- Exhale and bring your right knee into your chest while straightening out your left leg.
- Exhale once more and bring your right knee over your midline and onto the floor of the other side of your body.
- Open out your right arm while keeping it straight with your shoulders.
- Turn your head to your right so that you're looking at your fingertips
- On another exhale, relax and bring the left knee and right shoulder to the floor.
- Hold the pose for up to ten breaths.
14. Cobra Pose
The cobra pose is recommended for those suffering from constipation, as tailbone pain can negatively impact bowel movements.
15. Piriformis Stretch
The piriformis muscle is deeply connected to the tailbone, so don’t overlook this often neglected muscle.
What Causes Tailbone Pain? (Coccyndia)
External and internal trauma can result in tailbone pain. It can also occur as a result of overexertion, so if you regularly exercise or run, make sure you practice yoga, too, to give your muscles a chance to recuperate.
How to Straighten Your Tailbone at Home
Before resorting to medication or surgery, try stretching and yoga at home. Your partner can assist you with certain ones to help you reach muscles and ligaments you may not have been able to reach on your own.
Relieve Your Tailbone Pain Today!
You shouldn’t have to live with tailbone pain when numerous remedies are available. Try yoga at home to see if that helps before moving on to more extensive treatments.