HOW TO HELP TAILBONE PAIN FROM SITTING I get a lot of emails from people with tailbone pain saying that various health professionals have told them to sit on a small, firm cushion, which helps enormously. But they don’t know how to get rid of the underlying problem of pain when sitting. I’ll show you in this article.
The gluteal muscles of the buttocks are connected to the tailbone. The anatomy of this attachment is somewhat complicated, and I won’t go into it here. You mustn’t only work on your butt with stretches and exercises to support yourself with your hands. This will make the problem worse. All this does is force the two bones of the buttock closer together, making them rub against each other. This will not lead to muscle gain or strength gains because it isn’t an effective exercise for gaining muscle or strength.
Tailbone pain is a common problem among many different people and can be caused by several different things. It can develop from an injury sustained to the tailbone. It could be caused by sitting for long periods and even sports injuries. If you suffer from this type of pain, then there are ways that you can help yourself right now! This article tells you HOW TO HELP TAILBONE PAIN FROM SITTING.
What gluteal isolation exercises do is make you more prone to tailbone pain?
So, here’s what you should be doing instead:
Yoga poses that are hip-opening will help your glutes work better by evening out the arch in the pelvis, which is often found in people with tailbone pain, tight glutes, or piriformis syndrome. It doesn’t matter if the person has a diagnosed condition because all these things affect breathing and help keep your body in a suitable position for maximum oxygen intake.
Here are some yoga poses that I have developed that you can practice at home with just a yoga mat.
1) SUPTA PADANGUSTHASANA WITH RAISED HEELS
This is a vital posture to do because it helps you open up your sacrum – the bone at the base of your spine. It also targets all the muscles connected to this bone, including the piriformis muscle, often tight in people with tailbone pain.
Stand with your feet slightly apart. Inhale and raise your heels off the ground using a yoga brick or cushion to take some of your body weight so that you can focus on your feet. If this is too tough without the help of a yoga mat, try to keep your heels on the ground.
This stretch helps open up the lower back and is one of my favorites for tailbone pain. It works best to do it with your legs open wide apart (more comprehensive than shoulder-width apart).
Sit down on the floor with your legs spread apart. If this position is very hard, then you can sit down on a cushion or two.
Inhale and stretch forward from your hips, keeping your back long and straight as you go down. Try to place your head on the floor in front of you if possible, but at least rest it on a yoga mat so that your neck is not strained. You can bend your knees if this makes them more accessible. Keep your legs spread apart, with the feet planted firmly on the floor. As you inhale, try to lower yourself towards the floor as much as possible without stressing your back.
3) SUPTA PAVANMUKTASANA
This is an excellent hip-opening pose for tailbone pain too. You don’t need a cushion or anything else to do it. It requires a bit of flexibility and strength in the legs, but this is part of the exercise to make your leg muscles more robust and help your tailbone pain.
Stand with your feet shoulder-width apart and gently sway from side to side. Then stretch out one leg in front of you at a time and try to keep your body upright and stable. If you feel like losing your balance, move closer to a wall or bend your extended leg.
4) SUPTA ANNAPURNASANA WITH CHILD’S POSE
This pose gives you maximum stretch in the hips and helps open up the psoas muscles in the front of the hips.
Lie on your back with your feet close to a wall and plenty of space in between for your legs so that you have ample room. Bend one knee at a time, bringing it towards your chest or stomach, whichever feels better for you. You can have a cushion of about one foot. Your head should be on the ground, and your back should be on the floor. Pillows will help if you need more support for your head. If you feel any discomfort in the hips, do not stay here for too long at first.
5) ARDHA NAULI
This pose is perfect for stretching out your body in the lower back area. The positioning is very beneficial for tailbone pain.
Sit on the floor with your legs bent in front of you and open wide apart so that you can fit into this position well. Bend forward slightly from your hips, rest your hands flat on the floor beside you and bring your head down towards your knees. You can use a cushion or yoga brick to help you if this position is too difficult.
6) SUPTA SETU ASANA
This pose stretches out all of your thigh muscles and, in particular, the piriformis and quadriceps, and, in turn, it relieves pressure on the tailbone. You can do this one with or without yoga props. If you are not used to this position, it is also perfect for hip stability and helps to open up your hips.
Lie prone with your face down on the floor. Raise one bent knee at a time, with the thighs (knees) touching each other. Keep them together as much as possible during the stretch. Place a yoga brick or pillow under the knees if you need more support in this position. You can also place your hands on the floor to help you in this pose but only do so if it doesn’t hurt your wrists at all.
7) STANDING SIDE BENDS
Stretch out any groin pain that may be aggravating your tailbone pain. This one is great for improving your posture and lets you stretch out the hip flexors (psoas) in the front of your hips.
Stand with your feet at shoulder-width apart, toes facing forward, and arms by your sides. Gently lean to one side and then bend over from the waist, looking at the floor. You can also look up at your hands or to one side if this is more comfortable for you. Hold the position for a few breaths, breathe deeply, and inhale deeply as you come back up to standing. Repeat on another side.
8) SUPTA UTTANASANA
This pose stretches out your thighs in addition to stretching your hamstrings and calves.
Sit tall on the floor with your legs straight out in front of you. Make sure that there is plenty of space between your legs so that you have room to move them comfortably. Breathe deeply, bend forward from your hips, and touch the floor with your hands. Keep your shoulders down and relaxed. You can also bend your elbows to facilitate the stretch if needed. If you have too much tailbone pain, go slowly into this pose and gradually ease deeper into it.
This is probably one of the best stretches for tight lower backs because not only does it lengthen the muscles in the lower back, but it also opens up your hips and strengthens your upper body at the same time.
Sit cross-legged on the floor. Bend forward from your hips as you extend one arm to touch your knee or ankle as close as possible. Inhale deeply as you do this and then bend forward again from your hips, still with one arm outstretched and your other arm stretched out in front of you. Lower yourself as if you were doing a forward bend. You can use yoga blocks or cushions under any tight areas to make the stretch more comfortable. If this position is too difficult for you, try it without props first and then go deeper into the pose once you are more familiar with the stretch.
10) SIDE STRETCH
If your pain is in your lower back or along the side of your spine, then this great pose will help to alleviate it.
Sit tall on a chair with a straight back and legs comfortably together. Inhale deeply and raise both arms to shoulder height. Exhale deeply, bend to your right side with your head coming down towards the floor in front of you and reach for your ankle or foot. If you can’t touch it, that is fine. Breathe into any tight areas in the hip area if they are particularly painful for you when doing this pose. Hold the position for a few breaths and then come up to sit and switch sides.
This is just a brief guide to how you can help your tailbone discomfort through some daily yoga stretches. Remember that if the pain is severe, you should see your doctor right away. Also, remember that you can always talk with someone who has experience in yoga instruction for tips on doing the poses safely and correctly.
The article HOW TO HELP TAILBONE PAIN FROM SITTING has given some helpful tips to help those who are suffering from tailbone pain. If you’re experiencing this type of discomfort, the following is a list of things that may help alleviate your symptoms and keep them at bay. You can always contact our team for more information or assistance on how we can help treat your injury