Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Kindly visit a Physio therapist Mckenzie (MDT) trained . You seem to be suffering from back problem . Or you may have I have injured your tail bone. In that case you may apply icing on the part . At present Avoid sitting for too long.
Rehab & Physical Medicine Specialist
11 yrs exp
Get your Dynamic Tailbone X/Ray done n Share it pl. there is a website from UK only for this condition sufferers -called www.coccyx.org( Specialist in India).
It will be very helpful for you ..
Take care .
Tail bone pain is usually due to sacroiliac dysfunction or flattened spine aggravated following fall or long sitting hours. So you should work on your core and spinal extensors. And stretching of your hip and knee flexors. That would help.
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Tail bone pain is common with poor core and pelvic floor muscle strength. It can suddenly come into picture after a fall on your buttocks or due to long sitting on hard benches. Please see a Physiotherapist who can help you with core and pelvic floor muscle strengthening exercises.Also, can teach you a proper sitting posture. Meanwhile you can start with cold packs 3times/ day and sit on firm surfaces( not too hard nor too soft).