So you’ve got coccyx pain aka tailbone pain and want to know what treatment and rehab exercises will help?
Here’s a couple of quick and easy techniques that will loosen up your tight glute muscles today! This foam roll and stretch combo relaxes the muscles that attach on to the coccyx, if they are tight you will feel an increased sense of tension in the injured area (which is a bad thing)!
1. Foam Roll – Glutes
The easiest way to unlock these tight muscles is to use a foam roller, massage ball or even a can of beans (make sure they aren’t open).
Roll up and down for 30 seconds on the fleshy/muscular part of your butt, don’t roll onto the bony tailbone itself. Make sure you do both sides, even if your pain is only on one.
Breathe smoothly and relax; you’re massaging your muscles, not tenderising a steak!
Please note: Staring casually into the distance (like I am in the photo) will not help your coccyx pain!
2. Stretch – Pigeon
Now it’s time to stretch out those muscles!
Use this famous yoga pose called ‘pigeon’ to open up the glutes and decrease the tension in your coccyx.
Don’t just hold this stretch statically! Rock gently in and out of the end position for about 30-60 seconds each side. Put a cushion on the floor if your knees hurt and remember to try and breathe!
Check out our video below with details about both techniques:
Hope they help! If you would like to find out more about how to help your own coccyx pain, we have written an amazing video ebook, which contains a full 12-week recovery plan, self-treatment techniques, rehab exercises, an anti-inflammatory diet, sleep & fitness advice plus loads more.
Robert Griffiths BSc (Hons) Chiro DC
Doctor of Chiropractic