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15 Tailbone Pain Relief Exercises | Yoga & Stretches

Tailbone pain is defined as any discomfort circulating at the bottom of the spine. Numerous remedies are available, and one of the easiest and best things you can do for your overall health is to engage in best yoga practices.

Yoga for Tailbone Pain

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)

tailbone pain exercises

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. 

2. Cat Cow Pose

The cat cow pose is ideal for relieving both tailbone and pelvic pain. The reason is that it releases your pelvic floor muscles to give the muscles more room to move comfortably.

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. 

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. 

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. 

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. 

7. Bridge Pose

The bridge pose is great for strengthening the muscles in your lower back. Those muscles are essential for supporting your tailbone.

8. Downward Facing Dog

This is an excellent warm-up pose. It strengthens your spine and legs while making your body more equipped to deal with discomfort. 

9. Pigeon Pose

The pigeon pose gently alleviates discomfort in the spine. It does this by targeting muscles in the hip and pelvic region. 

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. 

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.

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.

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.

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)

man figuring out cause of tailbone pain

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

man straightening tailbone with stretching

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.