Most tailbone injuries are caused by trauma to the coccyx area, the triangular bony structure located at the bottom of the vertebral column. It is composed of three to five bony segments which are held in place by joints and ligaments. Injuries in this area may result in a bruise, dislocation, or fracture of the coccyx.
According to WebMD, some examples of tailbone injuries are a fall onto the tailbone against a hard surface, a direct blow to the tailbone, childbirth, or even bone spurs or compression of nerve roots. The good news is that if you have signs and symptoms of a tailbone injury, your chiropractor can help!
Can a Chiropractor Fix a Tailbone?
One of the best treatments for a tailbone injury is a visit to your chiropractor. If the tailbone has moved out of alignment and caused irritation to the nerves and tissues around it, having your chiropractor correct the misalignment can help bring you relief. Additionally, there are exercises and stretches that can also help.
According to Livestrong.com, exercises for tailbone pain work by both stretching and strengthening the muscles, tendons, and ligaments surrounding the tailbone. Exercises and stretches that are specifically aimed at improving posture are especially helpful for reducing tailbone pain. Read on for some helpful tailbone pain stretches and exercises that you can do at home!
- Cat-Cow:
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- This yoga pose can help relieve tailbone pain by reducing tension of any too-tight tissues on the bony structure. To effectively do the cat-cow pose get on your hands and knees with your hands directly under the shoulders and your knees directly under your hips. Next, exhale and round your back up to the sky (cat). Then, inhale and arch your back with your head lifting up (cow). Repeat!
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- Child’s Pose:
The purpose here is to tone the muscles of the pelvis, stimulate blood flow, and stretch the lower back. Start by getting on your hands and knees the same way you’d do for cat-cow. Next, sit your buttocks back onto your heels and lower your chest to the floor, keeping your hands fixed on the floor in front of you. Finally, hold the stretch while breathing slowly.
- Cobra Pose:
This yoga stretch for tailbone pain opens the chest and relieves tense tissues through the spine and into the lower back. Start by lying face down and placing your elbows on the floor under your shoulders, with your hands forward. Then, stretch and lift your chest to the sky while extending your elbows and straightening your arms. Keep your hips in contact with the floor and squeeze your shoulder blades together. Breathe deeply as you hold the stretch.
- Supine Spinal Twist:
A great stretch for tailbone pain is the supine spinal twist which helps to release tension throughout the entire back. Begin by lying down on your back. Bring your left knee into the chest. Extend your right leg out on the floor. Next, lower your left knee across your right leg. For added stretch, place your right hand on your left knee and gently press it downward. Next, look over your left shoulder, keep your shoulders in contact with the floor. Hold the stretch.
- Glute Bridge:
This exercise will help strengthen the abdominal muscles, hips, and pelvic floor muscles. It also provides a gentle stretch to the front of the body to improve posture. Start by lying on your back. Your knees should be bent, and the bottoms of your feet should be touching the floor. Keep your arms resting alongside your body with the palms of your hands facing the ground. Next, slowly lift your torso upward, starting at your hips. Continue to lift your hips while pushing your heels into the ground. Hold this position, then slowly lower your hips back to the starting position.
Total Chiro Helps You Get Back in Shape After an Injury
Remember that while conventional medical treatment will help to alleviate the symptoms and underlying issues, tailbone pain stretches and exercises can help support the best recovery possible. Be sure to reach out to Total Chiropractic Care and Wellness to help alleviate your tailbone pain! Contact us today and we will work with you to find the best treatment for your needs!