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Tailbone pain.
Hi doctors, please suggest any good exercise for tailbone pain relief. I am feeling tailbone pain while sitting long and while sleeping.
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Chiropractic adjustment will help.
1.Ice packs
2.Ultrasonic therapy
3.Cross over exercises
4.Half squatting with wall
support
5.Stretching of front and back thigh muscles
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Avoid hard surface.
Use hot fermentation visit physiotherapy centre
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Gluteal strengthening like kick back in quadripod position will help u , but use coccyx pillow.
Next Steps
andrewphysiotherapist is my YouTube channel kindly subscribe and like it will be useful for stretching
Health Tips
you can do video consultation with me for further evaluation if you needed thank you (https://g.page/andrewphysiotherapist?share
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Coccydynia, or persistent tailbone pain, may occur in sitting posture or when something is putting pressure on the lower spine.
Sitting Trusted Source in the wrong position, falling backward, childbirth, and hypermobility can all injure the bone itself or the surrounding tissue and muscles.
Next Steps
Use coccyx pillow and pelvic floor strenthening exercise with proper stretches
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Tail bine pain can only be relieved through maintaining yourself in proper posture and with few exercises, if the pain is severe apply ice to it and do pelvic exercises.
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There are so many reasons for tail bone pain, for that we have access once and let you know, what you can do further. Mostly this pain happens due to leg muscles tightness and core weakness, so you can start simple leg stretching, crunches, bridging exercises, glutes muscle strengthening.
Next Steps
If your pain is unbearable, you can use round pillow while prolong sitting. I will suggest you to take Physiotherapy Consultation so that we can do thorough assessment and get to know root cause and treat that.
Health Tips
- Use round pillow while sleeping
- Take short short break while prolong sitting
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You can do Pelvic floor exercise for your tail bone pain
1. Pelvic tilts in supine position without lifting your hips
2. Static back position 10 minutes
3. Pelvic bridging with cushion squeeze (hold 10sec x10 repetition)
4. Isometric glute muscle minimum 20 reps every day for 2 weeks
Next Steps
Take soft cushion while sitting on chair
Health Tips
About sitting in hard surface
Take your Vitamin D test
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Dr. Hemanth Kumar (PT)
Physiotherapist
15 yrs exp
Bangalore
Lean forward while sitting
Apply ice or heat on affected area
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