4 Simple Movements that Can Overcome Tail Pain

Contents:

• Medical Video: Tailbone pain: Causes diagnosis and relief
  
• Simple movements to reduce coccyx pain
  
• 1. Single Knee Hug
  
• 2. Kneeling psoas stretch
  
• 3. Triangle pose
  
• 4. Bow Pose
  

Medical Video: Tailbone pain: Causes diagnosis and relief

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

Actually, this tail bone pain can occur due to various things, from the wrong sitting position, to just giving birth, to excessive activity. Don't worry, there are some simple movements you can do at home to reduce the pain of the tailbone.

Simple movements to reduce coccyx pain

1. Single Knee Hug

This movement stretches the piriformis muscle and the iliopsoas muscle, the muscles which both have problems and limit movement around the coccyx. How to do this movement are:

1. Lie on the floor or mattress
2. Then, bend one knee towards the chest. Keep the other leg straight or slightly bent as shown above.
3. Hold the bent knee and pull it closer towards the bottom of the chest
4. Hold this stretching motion for 30 seconds, then repeat with the other side.

2. Kneeling psoas stretch

This stretching motion helps the muscles around the hip bones near the tailbone become more flexible. This stretch can also help relieve the pain of the coccyx which is often stiff due to a long sitting position.

How to do it:

1. Kneel with your body upright
2. One leg is placed in front with a kneeling position, while the other leg is straightened back as shown above.
3. For the legs that are straightened to the back, the position of the fingers is straightened like a ballerina's foot
4. To reduce discomfort in the knees that stick to the floor, you can slip a towel or a thin pillow.
5. The position of the body must be upright and the spine really straight. You can feel the pull of the muscle in the lower part of the spine when straightening this body position.
6. Place your hands on your hips to maintain balance and body to remain stable in position to stay upright.
7. Hold this stretch for 20-30 seconds
8. Repeat with the foot position alternately.

3. Triangle pose

This triangel pose helps strengthen the legs, helps stabilize the spine as well as the coccyx. This movement also forms to strengthen the bones of the hips and hamstrings. This movement can be done by:

1. Open your legs as wide as possible, keep your feet straight, not bend at the knees.
2. The position of the body is perpendicular to the hand stretched to the side as straight as possible.
3. While exhaling, tilt your body like the picture above
4. One hand touches the ankle. If you tilt it to the right, then your right hand holds the right ankle. Hold the ankle from the front not from behind.
5. If you can't reach your ankles with your hands, just lower your hands as far as you can. What is clear is that the position of the legs must be straight.
6. Hold for 5-7 breaths
7. Repeat the movement for the other side.

4. Bow Pose

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

How to do it:

1. Prone on the mat
2. Then bend your knees up. Your hands try to reach the ankles that have been bent.
3. After your ankles and hands have met, inhale while moving your feet and hands upwards.
4. Pull as high as possible until your chest is raised higher.
5. Hold 3-5 breaths before going back down to put the chest on the floor.
6. Repeat this movement 3 times