The coccyx, or the tailbone, is found in the lower part of the spine and helps support the pelvis. It is possible to injure or fracture the coccyx, causing inflammation and pain. The persistent pain of the coccyx is known as coccidia. The physiotherapy service in south Kolkata is developing new methods to cure this problem in a better way.
The coccyx is triangular and consists of between three and five semi-moulded bones. In humans, it is a tail that does not work.
Many pelvic floor muscles are inserted into the coccyx, so lesions in this area can also affect them. These muscles help defecate, run, walk and move the legs. The pelvic floor also supports the vagina.
Performing specific stretches can help relieve tension in the coccyx. In this article, we explain the coccyx stretches that people can use to relieve pain.
People often have coccydynia, or persistent pain in the coccyx, when they are sitting or when something is putting pressure on the lower part of the spine.
Sitting in the wrong position, falling back, labour, and hypermobility can injure the bone or surrounding tissues and muscles. Pain in the tail bone is more common in women than in men.
In addition to relieving the pain of coccidia, treatment should reduce inflammation and relieve muscle tension.
A recent study found that people with coccydynia benefited from exercises to increase the mobility of the thoracic spine and stretch the piriform and iliopsoas muscles in the buttocks and hips.
These exercises reduced the participants’ pain when they were sitting and increased the amount of pressure they could bear on the lower back before feeling pain.
One leg knee hug.
This stretches the piriformis and iliopsoas muscles, which can tense and limit mobility in the pelvis. The piriformis originates in the coccyx and can irritate the sciatic nerve if it becomes inflamed.
Gently increasing the stretch over time will allow the range of motion to expand.
Lie on your back and extend your feet outwards.
Bend one knee to the chest.
Hold the bent knee and push gently towards the chest.
This stretches the piriform as well as the gluteal. The buttocks are attached to the coccyx and walking or running can make them pull.
Lie on your back.
Lift your knees toward the ceiling, keeping your feet flat on the floor.
Bend the left leg towards the body and rest the left ankle on the right knee.
Place your hands around your right thigh and gently pull towards your chest for 30 seconds.
Repeat on the other side.
The iliopsoas refers to the iliac and psoas muscles together. These hip muscles help to flex the hip.
Stretching them can help relieve pain in the coccyx, as they often become stiff with a prolonged session.
Kneel on the floor, move one leg forward and place your flat foot on the ground. The thigh should be at a 90-degree angle with the shin.
Support the shin and knee of the back leg on the floor with the toes pointing back. Placing a towel under the back knee may be necessary for your comfort.
With the chest upright, support the hands on the hips to maintain stability.
Tuck the pelvis under and lean slightly forward.
Hold the stretch for 20-30 seconds.
Repeat on the other side.
The exercise of kneeling and twisting stretches the iliopsoas while improving mobility through the lower back.
A tight, immobile lower back can lead to low back pain. This can cause other muscles, such as the pelvic floor and hip opening muscles, to become tense to compensate.
If the coccyx is sore and swollen, the hyperactive pelvic floor and hip opening muscles will worsen these symptoms.
Begin in the same position as the kneeling psoas are stretched with the front leg bent at a 90-degree angle to the body and knee and the shin of the back leg on the floor.
Keeping the body upright, raise the arms up to the height of the shoulders to the side.
Concentrate on placing the shoulder blades down and back to prevent the shoulders from rising.
From the torso, slowly turn to the left side of the body until the arms are almost in line with the legs. Then slowly return to the centre and turn to the right side.
Turn 4 to 5 times to each side, just turning as much as possible without any pain.
This stretch is a yoga pose that helps open the hips. Stretch the iliopsoas, as well as the gluteal muscles in the bent leg.
This position is not suitable for people with knee problems.
Begin on all fours with your hands slightly in front of your shoulders and shoulders apart.
Bring the left knee forward and place it slightly back and to the left of the left hand with the ankle pointing towards the bone of the right hip.
Slide the right leg back and hold it straight so that the thigh is facing the floor. If the hips are not square, place the lower back to correct this.
Lower the torso forward and rest on the crossed arms to increase the stretch if necessary.
The above exercises address some of the causes of coccygeal pain.
As with all stretching and exercises, it is crucial to stay within a range of motion that does not cause pain or injury.
In addition to these exercises, other methods of treatment can help prevent and control pain in the coccyx. These include:
spend less time sitting
Massaging and manipulating the area.
Have local injections of steroids or anaesthetics.
Make postural adjustments, such as adopting a better position to sit.
To prevent pain in the coccyx, people should avoid prolonged exercises and high-impact exercises, such as running and jumping. High-impact exercises can aggravate any inflammation and make the muscles of the pelvis and hip tense even more.
Injuries in the tail area will heal over time. Until this happens, treatments such as physical therapy, stretching and seat cushioning should help relieve pain and discomfort. For proper treatment check out the physiotherapy service in south Kolkata.
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