5 Recommended Stretches to Soothe a Sore Tailbone

5 Recommended Stretches to Soothe a Sore Tailbone

1) Kegel Exercises: These are exercises that strengthen your pelvic floor muscles.

They help to prevent or reduce the pain caused by a tight or weak pelvic floor. A strong pelvic floor helps to keep your bladder from leaking urine when you urinate. If you have a weak pelvic floor, it may cause urinary incontinence.

2) Kegels can be done anywhere, but they are most effective if performed while sitting down.

You will need to hold them for at least 10 seconds before releasing them again. Try to do these regularly so that you build up your endurance and strength in doing them regularly.

3) Kegel exercises are also good for women who have had their periods.

During menstruation, your uterus contracts causing pressure on the tailbone. When you contract your pelvic floor muscles during a period, it helps to relieve some of this pressure.

4) If you experience chronic back pain or sciatica (pain in the leg), then you might benefit from strengthening your hip flexors and hamstrings.

When you contract your pelvic muscles, these two muscle groups also contract. If they are weak, the tailbone is forced into an unnatural position, which can cause pain and lead to injury.

5) While in a sitting position, stretch one leg out straight in front of you.

Keep this leg straight while you contract your pelvic floor muscles ten times (hold for 10 seconds). Do not let your leg touch the floor during this exercise. Once you have finished, switch legs and repeat.

These exercises can be repeated several times a day until your pain starts to subside. To see more information on tailbone pain and other back pain conditions, please search our site.

This is an expert blog post written by the founder of Best Blog Tips. He shares his internet marketing knowledge in this interesting and engaging read. In this article he talks about what is the fastest way to heal a sore tailbone.

Tailbone pain relief through diet and nutrition can be found here. Tailbone pain exercises and stretches can be found here.

Tailbone pain relief through diet and nutrition

What should you eat for tailbone pain relief?

A healthy diet is vital to your overall health and well-being. Tailbone pain can make it difficult to keep healthy eating habits, but there are certain foods that can help to relieve your pain.

Tailbone pain is closely related to digestive issues. A poor diet can lead to digestive issues that directly affect your tailbone. These include constipation and hemorrhoids, both of which can cause pain and discomfort in the lower back and tailbone region.

Tailbone pain relief through diet means eating foods that improve digestion and avoid those that cause digestive problems.

Tips for a healthy diet

1) Eat more foods high in fiber.

Fiber is the indigestible part of fruits, vegetables and grains. Our bodies do not have the enzymes needed to break down fiber so it passes through the digestive system without being broken down or absorbed. This helps to keep your digestive tract moving and waste is eliminated in a timely manner.

It also keeps your bowel movements soft and easy to pass. Both of these factors can help to reduce tailbone pain caused by constipation.

Sources & references used in this article:

Effect of stretching of piriformis and iliopsoas in coccydynia by PP Mohanty, M Pattnaik – Journal of Bodywork and Movement Therapies, 2017 – Elsevier

A Real Pain in the Butt: Understanding Tailbone Pain During Pregnancy and Postpartum by L Keller – drlaurenkeller.com

Painful coccyx by GA DUNCAN – Archives of Surgery, 1937 – jamanetwork.com

Comparison of three manual coccydynia treatments: a pilot study by JY Maigne, G Chatellier – Spine, 2001 – journals.lww.com

Coccydynia by R Patel, A Appannagari, PG Whang – Current reviews in musculoskeletal …, 2008 – Springer

Preventing and managing back pain during pregnancy by AM Silva – 2004 – books.google.com