Tailbone, although it is the non-functional tail in humans, it acts as a support to the body weight when we sit. A sudden fall or trauma or prolonged sitting, which gives an immense pressure on the tailbone, can cause possible injury to it or the surrounding muscles and tissues, leading to inflammation and pain. There are a few try-at-home treatments to ease the pain and various exercises that can relax the muscle tension and reduce inflammation.
Studies have shown that exercises have benefitted patients by helping to increase the thoracic spine mobility and stretch the muscles in the buttocks and hips. There are four stretches that can help with the muscle tension near tailbone:
- A kneel and twist exercise helps in stretching the iliopsoas and improving mobility through the lower back.
- The single leg knee hug stretches piriformis and iliopsoas muscles. If inflated, the piriformis, which originated from the tailbone, can irritate the sciatic nerve, which can limit the mobility in the pelvis.
- Piriformis and glutes cross leg stretch will help stretch the piriformis, and the glutes, which are attached to the tailbone and walking and running can cause them to pull the coccyx.
- Kneeling psoas stretch involves the stretching of the iliacus and psoas muscles that help the hip to flex. Stretching these muscles, in turn, helps in relieving the tailbone pain as they often become stiff after prolonged sitting.