Exercises for coccyx pain

Specific exercises can relieve tailbone pain for some people. Results may not come quickly, so it needs a commitment to keep up the routine.


A patient writes: "My osteopath told me that it was essential to walk at a brisk pace for at least an hour per day to relax the spasms that tend to build up around the coccyx. I have started walking about 2 hours per day, to and from work. If I am tired and sore after a long day of work, my walking bring me back to as good as new." Also Anie found that a year of running and walking on a treadmill, 40 minutes a day, 4 times a week, got rid of her coccyx pain.


Amy writes: I have had tailbone pain for over 10 years. Since I started swimming 20 minutes a day with 5 mins of kicking warmup my pain is better - not gone, but better.

Weightless squats

Repeatedly go from this position to standing. R. K. Hennessy, D Giberson, Lylima and Anonymous found that a programme of repeated weightless squats reduced or relieved their tailbone pains.

squat exercise for tailbone pain

Clam shell exercise

Anonymous found that clam shell exercises shown below reduced his coccyx pain when done with the squats above.

clam shell exercise for coccyx pain clam shell exercise for tailbone pain

Leg exercises

Alem reported success in getting rid of coccydynia using these leg exercises. Anitha did a different leg excercise, described as the donkey kick exercise, along with other exercises.

Leg stretching exercises donkey kick

Anal lock / anal sphincter exercise

Hengsoon found that doing an Anal Lock excercise reduced his coccydynia. This exercise is done in bed, morning and evening. It involves the same muscles you use to "hold on" when you need to go to the toilet but can't get there right away. The muscles are tensed and held for 10-15 seconds, repeatedly.

Anitha used the same excercise, described as Butt muscle squeeze and relaxation

Here are instructions for the anal lock taken from http://www.chinese-holistic-health-exercises.com/sacrum-and-coccyx-pain.html, which no longer exists:

Gently contract your anal sphincter muscles - remember, these are the same muscles you use to "hold on" when you must go to the toilet but can't get there right away.

Hold the contraction as tightly as you can - without causing discomfort - for 10-12 seconds.

As you hold, feel the contraction in your sacral, pelvic and abdominal region.

Initially you may not feel all these areas tightening, however with practice and greater muscle control you will.

Gently release the contraction. Take a slow, deep breath and exhale.

That's one round. Do 3-5 rounds to begin. Build up to 10-15 rounds or simply do the exercise for a couple of minutes, several times a day.

Hamstring stretch

Andrew found that physiotherapy and hamstring stretches relieved his tailbone pain.

Inversion therapy

This method involves hanging upside down at an angle on an inversion table, with the feet fastened in position. This applies traction to the spine. Two patients have reported success in reducing their coccyx pain using inversion therapy, Nad, and one other. Two other patients said that they had tried it, without success.

inversion table

Breathing and relaxation exercises

Two patients have reported success in reducing tailbone pain using breathing and relaxation exercises combined with deep massage: Kirin and Mike.


Two patients have reported success in getting rid of coccyx pain using yoga, Saurabh, AJ. The exercises that they used were:

Shalbasana, Bhujangasana and Ardha shalabh asana

Shalbasana Bhujangasana Ardha shalabh asana

On the other hand, Jo has used these exercises and said: "I would certainly agree that whilst yoga brings about relief from my symptoms as the affected area is stretched and relaxed in turn, it has not provided a cure." CE Forman found they seemed to help at first, but not for long.

Lumbar extender

Brandon Smith and Anonymous reported success in getting rid of coccyx pain using a lumbar extender. Richard L found that it did not help him.

Lumbar Extender Lumbar Extender in use

See other treatments for tailbone pain here

Updated 2018-01-14

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