Physiotherapy Exercises For Coccyx Pain

• Dr Khyati

PHYSIOTHERAPY EXERCISES FOR COCCYX PAIN

Coccyx pain treatment, tailbone pain

The coccyx, located at the base of the spine column, is also known as the tailbone. It is located just below the sacrum, and it plays an important role in stabilizing your spine, especially when seated. This pain can result from trauma to the coccyx or its muscles. Coccyx pain can be treated with physiotherapy. These exercises can be used at home to treat coccyx pain.

Piriformis Stretch

This stretch targets tissues in your coccyx, mainly the middle of your buttock. You can either use a yoga mat or a soft, carpeted floor to lay down on your back.

• Place your back on the ground and lift your left foot over your right knee to cross your legs.

• Gently raise your knees towards the chest.

• Apply gentle pressure to your knees if they are sore.

• Please keep it for 2 minutes.

• Lower your legs, then stretch the other side.

Gluteal Cross Leg Stretch

The glutes attach to the coccyx. They can cause severe pain after running or exercising for long periods. This stretch is designed to loosen the glutes and reduce inflammation in the lower spine region.

• Place your right foot on the left leg and place it flat on your back.

• Keep your left leg straight out in front of you and gently lift your right leg towards your chest.

• To extend your leg, hold your front thigh or shin up and press gently forwards towards your chest.

• Lower your legs, then stretch the other side.

Hamstring Stretch

This classic relaxes the tissues that attach to the buttocks or coccyx.

• Place your lower back on the ground and lie on your back.

• Keep one foot flat on the ground, with your knee bent. As you exhale, slowly lift the other leg into the air until resistance.

• Your foot should be relaxed, and your toes should be pointed up.

• You can either hold your thigh back with your hands or use a towel if it is too difficult.

• Lower the other leg and then repeat.

Professional help is recommended if you experience persistent pain or a worsening in your symptoms. Our Physio for back pain treatment programs offers personalized physical therapy assistance tailored to your lifestyle and body type.

Coccyx Pain Treatment Options

Sometimes, immediate relief is all you need, especially when severe pain. A local physio should be your first point of contact if you are experiencing persistent pain. They can provide a professional diagnosis. These are other options for coccyx pain treatment:

• Place your hips on one side of the pillows and sit in between them.

• Ice and heat can be applied to the area. This should relieve the inflammation temporarily.

• All chemists have over-the-counter pain relief options.

4 Simple Ways To Prevent Tailbone Pain

Daily habits cause most symptoms of tension and inflammation in the tailbone and lower spine. These habits can be easily broken with practice and discipline. These are some prevention strategies that you can use to avoid future tailbone pain.

1. Reduce the amount of time you spend sitting down. This is the most obvious, but it cannot be easy to do if you work in an office environment. It might be worth looking into a standing-height table for your workstation or making more time to walk during the day if this is what you are experiencing coccyx pain.

2. Integrate physiotherapy exercises to relieve coccyx pain in your daily life. Even if you only do 4 minutes of stretching every day, it can help relieve long-term pain.

3. If possible, use cushion seats. A softer surface at work or the table can help relieve pressure and reduce impact.

4. Improve your posture habits. This is an important step in reducing stress on your coccyx. A good way to stay on track when at work is to set a "posture reminder" on your phone.

Do not let your tailbone pain become a chronic or permanent issue. Book an appointment with Sarwarpro Physio to receive personalized physiotherapy for coccyx pain.