Child’s Pose
Get onto your hands and knees in a crawling position. If you aren’t on carpet, put down a yoga mat to cushion your knees. Support your weight with your hands and your knees as you get onto all fours. If you have bad knees, put a pillow underneath them for an extra cushion.
Push your hips backward, spreading your knees outward at the same time. Lower your upper body down toward the floor as you go. You may start to feel a slight stretch in your hips as you shift backward. Stop when your rear hits the lowest point that it can go, like right above the floor. Face your knees slightly away from your body at a 45-degree angle from your torso.
Stretch your arms out in front of you. Put your head down and keep your back straight as you push your arms forward in front of you. You should feel a stretch in your upper and your lower back as well as the area around your tailbone. You may feel a slight stretch in your hips or your glutes as well.
Shift your hips from side to side for an added stretch. This is called a “wagging stretch,” and you can use it if the child’s pose isn’t quite deep enough. Slowly move your hips to the right, then hold for 5 to 10 seconds before shifting over to the left. If shifting your hips back and forth is too much, just stick to a classic child’s pose.
Cat-Cow Stretch
Get onto your hands and knees on all fours. Put your arms just underneath your shoulders and your knees just underneath your hips. If your knees are feeling sore, use a yoga mat or a pillow underneath them for extra comfort.
Arch your back and tuck in your chin. Try to visualize yourself as a cat stretching their back. Push your spine up toward the ceiling as far as it can go, then hold it for 10 to 15 seconds as you inhale in. If you feel a twinge in your upper spine, don’t arch up as much. You should feel a stretch in your lower back and your tailbone area.
Push your stomach down toward the floor to arch the other way. Bring your head up and look straight in front of yourself. Push your spine downward and create a curved arch with your back and hold this for 10 to 15 seconds as you exhale out. This is the “cow” part of the stretch, since your back looks like a saddle.
Alternate back and forth between poses. This is a great dynamic exercise that keeps your body moving. Keep switching between cat and cow pose, holding each one for 10 to 15 seconds at a time. You can go back and forth about 5 times.
Piriformis Stretch
Lie flat on your back with your knees up. You’ll want a yoga mat or a soft blanket beneath you to cushion your spine. Make sure your back is flat on the ground, then bend your knees so your feet are flat on the floor. If you need some extra cushion, slide a pillow beneath your spine.
Cross your left leg over your right leg. Keep your back flat and your knees bent the whole time. Your left leg will dangle slightly over your right leg, which is fine. This stretch will focus on the lower glute muscles in your left buttock.
Hug your knees in toward your chest. Slowly bring your knees upward toward yourself, and use your hands to pull them in tight. Hug your knees as close to your chest as you can to feel the stretch in your lower buttock. You might also feel a slight stretch in your hip flexor as well. If your back starts to hurt, lower your knees down just slightly.
Hold the stretch for about 10 seconds before switching sides. Breathe in deeply as you hold the stretch, then slowly lower your legs down. Uncross your legs, then repeat the exercises on the right side. It’s important to stretch the lower buttock muscles since those connect to your coccyx. If those muscles are tight, they can spasm and cause a lot of pain.
Hip Flexor Stretch
Get into a low lunge position with your left leg in front. Put your left leg out in front of you at a 90-degree angle to the floor. Put your right leg directly behind you flat on the ground in a low lunge position. If your right knee is sore, put a cushion underneath it. If you’re having trouble balancing, put your hands on your hips.
Tilt your pelvis forward and keep your spine straight. Clench your buttocks to slowly push your hips and pelvis forward. If you feel a pinch in your hips, release the stretch just slightly until it’s comfortable. If kneeling is too uncomfortable, you can try this stretch standing instead.
Hold the pose for 10 seconds to feel the stretch in your hip. Breathe in deeply as you hold your stretch to feel it in your right hip flexor. As you hold, slowly sink in a little further to stretch your hips even more. For an added stretch, raise your right hand and tilt slightly over to the left. Stretching your hip flexors can help loosen the muscles around your coccyx so the area doesn’t feel as tight or sore.
Switch to the right side. Get into a low lunge with your right leg in front and your left leg behind. Push forward with your pelvis and hold the stretch for 10 seconds. You can switch back and forth about 10 times.
Tailbone Pain Relief
Sit down on a coccyx cushion. This is a ring-shaped foam cushion that can give you some relief when you’re sitting on flat surfaces. You can find them online or at some drug stores. This is really helpful to have if you sit a lot during the day at your job or at school.
Lean forward while you sit. This will help take the pressure off your tailbone. If you can, try to lean forward in your chair and sit more on your thighs than on your glutes. It can also help to shift from side to side as you’re sitting to alternate the pressure on each buttock.
Lie on your belly when you sleep. Lying on your back can put pressure on your tailbone and make it feel sore. Try to sleep on your stomach so your tailbone doesn’t hurt throughout the night. You can also try sleeping on your side, although this can still put a little bit of pressure on your tailbone.
Use an ice pack if your tailbone feels sore. Your tailbone might feel worse after sitting for a long time or after a fall. You can use an ice pack or a bag of ice cubes to relieve some swelling and pain. Wrap the ice pack in a towel to avoid hurting your skin. If you’ve injured yourself, you can ice your tailbone every 20 minutes for the first 48 hours. After that, you can do it 2 to 3 times a day.
Take an over-the-counter pain reliever. Ibuprofen and naproxen will help relieve your pain and your swelling. Wait at least 24 hours after your injury to take these medications, since they can increase your risk of bleeding. If you have heart disease, kidney disease, liver disease, or high blood pressure, talk to your doctor before using these medications. Always follow the dosage instructions on the bottle.
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