Injuring your tailbone is pretty painful and this pain is located in the coccyx, which is a triangular bone made up of four bones that have never been completely developed at the end of the spine.
Last year I’ve injured my tailbone after I’ve felt on ice while I was skiing. The pain was excruciating and I barely walk again. Of course, I’ve applied the RICE method, but I felt the pain for almost a month. More precisely, after my physical therapist recommended some stretches and strengthening exercises to alleviate tailbone pain that will balance and align the surrounding muscles for better support.
So, if you felt and injured your coccyx or you just suffer from tailbone pain you can try the next stretches because it will help you a lot!
1. Single leg knee hug
Image Credits: Single leg knee hug
– Lie down on the back and extend the feet straight out.
– Bend one knee toward the chest.
– Hold onto the bent knee and pull it gently down into the chest.
– Hold for 30 seconds, then repeat on the other side.
2. Piriformis and glute cross leg stretch
Image Credits: Piriformis and glute cross leg stretch
– Lie down on the back.
– Raise the knees toward the ceiling, keeping the feet flat on the floor.
– Bend the left leg closer into the body and rest the left ankle across the right knee.
– Loop the hands around the right thigh and gently pull it toward the chest for 30 seconds.
– Repeat on the other side.
3. Kneeling psoas stretch
Image Credits: Kneeling psoas stretch
– Kneeling upright on the floor, move one leg in front and place the foot flat on the floor. The thigh should be 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. Placing a towel under the back knee may be necessary for comfort.
– With the chest upright, rest the hands on the hips for stability.
– Tuck the pelvis under and lean forward slightly.
– Hold the stretch for 20–30 seconds.
– Repeat on the other side.
4. Kneel and twist
Image Credits: Kneel and twist
– Start in the same position as the kneeling psoas stretch with the front leg bent at a 90-degree angle in front of the body and the knee and shin of the back leg on the ground.
– Keeping the body upright, raise the arms to shoulder height out to the side.
– Focus on tucking the shoulder blades down and back to prevent the shoulders from rising.
– From the torso rotate slowly toward the left side of the body until the arms are almost in line with the legs.
– Then slowly return to the center and rotate toward the right side.
– Rotate 4–5 times to each side, only turning as far as it is possible to without any pain.
5. Iliopsoas and glute stretch
Image Credits: Iliopsoas and glute stretch
– Begin on all fours with the hands slightly in front of the shoulders and shoulder distance apart.
– Bring the left knee forward and place it slightly behind and to the left of the left hand with the ankle pointing toward the right hip bone.
– Slide the right leg back and keep it straight so that the thigh faces down toward the floor. If the hips are not square, tuck the back toe under to correct this.
– Lower the torso forward and rest on folded arms to increase the stretch if necessary.
– Hold this position for 30 seconds and repeat on the other side.
Image Credits: Capitalphysio