4 Easy movements that work to treat tailbone pain

The coccyx is the bone that supports the pelvis and sits at the lower end of the spine. Of course tailbone pain can affect day-to-day activities. Moreover, if you sit more often, you will definitely feel that something is pressing on the bones in your lower back and making you uncomfortable.

In fact, this coccyx pain can occur due to a variety of things, from the wrong sitting position, having just given birth, to overdoing it. Don't worry, there are a few simple movements you can do at home to reduce tailbone pain.

Simple movements to reduce coccyx pain

1. Single Knee Hug

Source: Gower Street Practice

This movement stretches the piriformis and iliopsoas muscles, both of which are problematic and limit movement around the coccyx. The way to do this movement is:

1. Lie on the floor or mat
2. Then, bend one knee toward your chest. Keep the other leg straight or slightly bent as shown above.
3. Grab the bent knee and pull it closer and closer down the chest
4. Hold this stretch for 30 seconds, then repeat with the other side.

2. Kneeling psoas stretch

Source :: Strecth Coach

This stretching motion helps the muscles around the hipbone near the tailbone become more flexible. This stretch can also help relieve the pain of the tailbone, which is often stiff due to prolonged sitting positions.

How to do it:

1. Get on your knees with your body straight
2. One leg is placed in front with a kneeling position, while the other leg is stretched back as shown above.
3. For the leg that is stretched back, the position of the toes is straightened like that of a ballerina
4. To reduce discomfort in the knee that is on the floor, you can slip a thin towel or pillow.
5. The position of the body must be upright and the spine completely straight. You can feel the pull of the muscles in the lower spine as you straighten this posture.
6. Place your hands on your hips to keep your balance and your body in a stable position to stay upright.
7. Hold this stretch for 20-30 seconds
8. Repeat with alternating leg positions.

3. Triangle pose

Source: Do You Youga

This triangel pose helps strengthen the legs, helps stabilize the spine and also the coccyx. This movement also forms a strengthening of the hip bones and hamstrings. This movement can be done by:

1. Open the legs as wide as possible, keeping the legs straight, not bending at the knees.
2. Position your body upright with your arms stretched out to the sides as straight as possible.
3. While exhaling, tilt your body as shown above
4. One hand touches the ankle. If you tilt to the right position, then the right hand will hold the right ankle. Grasp your ankles from the front, not from behind.
5. If you can't reach your ankles with your hands, lower them only as far as you can. What is clear is that the position of all legs must be straight.
6. Hold for 5-7 breaths
7. Repeat for the other side.

4. Bow Pose

Source: Australian School of Meditation & Yoga

This movement has the benefit of strengthening the back muscles, coccyx and tendons at the same time. This is a good move for beginners.

How to do it:

1. Prone on the mat
2. Then bend your knees up. Your hand is trying to reach the bent ankle.
3. After the ankles and hands have met, inhale while moving the feet and hands upward.
4. Pull as high as you can until your chest is lifted higher.
5. Hold 3-5 breaths before dropping back down, resting your chest on the floor.
6. Repeat this movement 3 times

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