Fast-Relief Stretches To Get Rid Of Tailbone Pain (Coccydynia)
No one can tell me how a tailbone pain can feel! It’s certainly more than a pain in the butt which can make it difficult to do basic stuff, such as getting dressed or sitting in the chair.
I was familiar with such pain a few years ago when I went skiing and fell down with my coccyx on a big chunk of ice. Auch! I could barely breathe due to the painful wipeout.
The struggle was yet to come! It takes months to recover completely from the pain, unless you perform some fast-relief stretches which trigger the muscles around the tailbone area.
Although muscles don’t connect directly to the tailbone by performing a set of strengthening stretches you will help relieve tailbone pain.
So, get a yoga mat and start working your butt off!
1. Cat-Cow Pose
Image Credits: Cat-Cow Pose
- Place your hands and knees on the floor.
- Your hands should be shoulder-width apart and your knees hip-width apart.
- Keep your back neutral and straight.
- Exhale and do the cat pose, or marjarasana.
- Round your spine and tuck your tailbone inward.
- Drop your head and tuck your chin inward. The top of your feet should touch the floor.
- The next inhale is for the cow pose or bitilasana. This move should start at your tailbone and flow up to your neck.
- Stick your tailbone upward, arch your spine, then look up to the ceiling.
- Curl your toes so that they touch the floor.
- Repeat the flow for 5 to 10 rounds.
2. Cobra Pose
Image Credits: Cobra Pose
- Lie down on your stomach. Position your hands flat on the floor, right below your shoulders. Bring your elbows in.
- On the next inhale, raise your chest upward. Your lower ribs and pelvic bone should stay on the floor, and try making the pose stronger by engaging your abs.
- Roll your shoulders back to open up your chest. Keep your gaze straight ahead and don’t strain your neck upward.
- Hold for 5 breaths. On an exhale, release into a downward dog or lie back down on the floor.
3. Standing Forward Bend
Image Credits: Standing Forward Bend
- Begin in the mountain pose or tadasana.
- Place your feet hip-width apart and keep your hands at your sides.
- On inhale, lift your arms toward the ceiling and look up.
- Roll your shoulder blades toward each other to prevent hunching over.
- As you exhale, lower your arms out to your sides.
- Meanwhile, bend forward at your torso until your chest hits your thighs.
- Rest your hands on the mat or on your ankles to assume uttanasana.
- Hold for 10 to 15 seconds, remembering to inhale and exhale.
4. Reclining Twist
Image Credits: Reclining Twist
- Lie down on your back. Position your feet flat on the floor so that your knees bend.
- Extend your arms straight out on each side.
- Move both your knees toward the chest, then lay them down on the right.
- Keep them together the entire time. Here, you’ll feel a nice spinal stretch.
- After 15 to 30 seconds, bring your knees back to the center. Repeat on the left side.
5. Downward Facing Dog
Image Credits: Downward Facing Dog
- Start on all fours. Lift your hips up and toward the ceiling.
- Your heels should be as close to the floor as possible.
- Drop your head and neck toward the floor.
- Keep your back straight so that your body looks like an upside down “V” shape.
- Hold for 5 breaths.