Exercises for Bruised Coccyx (Tailbone)
Aug 20, 2021Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 20, 2021
Direct Answer: Gentle stretches like Wide Leg Child's Pose, Side Angle Pose, Sunbird Pose, and Bow Pose can relieve bruised coccyx (tailbone) pain by easing pressure on the area, improving blood flow, and releasing tension in the pelvic floor and surrounding muscles. Pair these stretches with pelvic floor-friendly Kegels for the best relief.
Key Takeaways
- A bruised coccyx (coccydynia) often results from a fall or prolonged poor sitting posture.
- Wide Leg Child's Pose, Side Angle Pose, and Sunbird Pose gently stretch and stabilize the tailbone and spine.
- Bow Pose strengthens the back and tailbone muscles and tendons simultaneously.
- Kegel exercises for the pelvic floor can help release tension that contributes to tailbone pain.
- Working with a pelvic floor physiotherapist can help identify the underlying cause and speed recovery.
A bruised coccyx or tailbone can be painful and can happen for many reasons, from an injury like a fall to our posture while we are sitting or standing. The medical term for a sore tailbone is coccydynia.
In a previous blog on tailbone pain exercises, we discussed the Wide Leg Child Pose, Side Angle Pose, Sunbird Pose and Kegels.
- Wide Leg Child Pose - to stimulate the blood flow to the pelvic organs, stretch the back and allow the nervous system to relax and reset
- The Side Angle Pose – to stretch the entire spine and tailbone, also improving blood flow to the joints.
- The Sunbird Pose - an effective way to strengthen the back while stabilizing the tailbone and spine simultaneously.
- And Kegel exercises to help strengthen the pelvic muscle, which can help to release tailbone tension.
Another great stretch is the Bow Pose.
This pose is so-called because it looks like an archer’s bow. This gentle stretch strengthens the back and tailbone muscles and tendons simultaneously.
- Lie on your belly with your hands alongside your torso, palms up. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back and take hold of your ankles.
- Inhale and lift your heels away from your buttocks and lift your thighs away from the floor. Burrow the tailbone down toward the floor and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart.
- With the belly pressed against the floor, breathe into the back of your torso and be sure not to stop breathing. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale and lie quietly for a few breaths. You can repeat the pose once or twice more.
As women become more aware of the importance of pelvic health, they are seeking the guidance of a Professional Pelvic Health physiotherapist. So, I wanted to answer some common questions I get asked about pelvic floor therapy.
Frequently Asked Questions
What is Pelvic Floor Physical Therapy?
Pelvic Floor Physical Therapy involves an assessment of the internal and external genitalia using a gloved finger. Pelvic floor physical therapy is a process by which you can get to the root of your pelvic floor dysfunction. So many women think that just doing Kegels will solve everything and that if they experience discomfort, it is from lack of tension when the inverse might be true. Too much tension can be equally challenging and can also cause discomfort.
Seeing a Pelvic Floor Physical Therapist can help you figure out what’s really going on and give you a plan to address the underlying issues. These are professionals who have extensive experience and education, and a commitment to women’s wellness. They can explain what is going on with your body in an accessible way so you can participate in your recovery.
How do you do pelvic floor exercises correctly?
When women are experience pelvic floor dysfunction, often they are looking for advice on the best way to do pelvic floor exercises. They’re also wondering, “How long does it take to strengthen the pelvic floor? Can walking strengthen pelvic floor muscles?” These are questions to discuss with your pelvic floor physical therapist because the answer may vary depending on your personal circumstances.
The Kegel Mojo program is another way to learn how to do pelvic floor exercises effectively. In this online program, I guide women through strengthening their pelvic floor and the right way to do a kegel so they can take charge of their wellness from the comfort of their own homes. While the program is very comprehensive, I still recommend everyone see a pelvic floor physiotherapist if they have access to one in their community.
What can I expect from pelvic floor therapy?
Undertaking a new course of treatment can be intimidating, especially in such an intimate area of your body. It’s understandable to be nervous when you don’t know what to expect or the experience. Rest assured that your individual challenges will be discussed and treated confidentially, compassionately, and in a language, you can understand.
How long does it take for pelvic floor therapy to work?
Recovery isn’t something that typically happens overnight. Your pelvic floor physical therapist will be able to suggest strategies you can use in your day-to-day life so you are not perpetually dependent on pads. Their advice may provide non-surgical options to address your pelvic floor issues. Every case is different, and your physical therapist will be able to give you their own estimate about how long your course of treatment will last. Some notice a change in as little as 1-2 weeks.
Bruised Coccyx Tailbone injuries will heal over time. Until then, treatments such as physical therapy, stretching, and exercise should help to relieve any pain and discomfort.
The 28-Day Challenge and Buff Muff Membership
Recovering from a bruised coccyx takes patience, and pairing these gentle stretches with my comprehensive pelvic health education and fitness programs on the Buff Muff App can help you heal more comfortably. The most complete Pelvic Floor & Kegel exercise App.
The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can sit, move, and recover from tailbone pain without added strain on your pelvic floor.
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You may also find these articles helpful:
Tailbone Pain Exercises & Coccyx Injury Exercises
Why Does My Tailbone Hurt?
Help for Tailbone Pain
If you enjoyed this article, you might also like our episode:
Chronic Pain Tips with Anthony Carey
Listen to the episode
