The 5 Best New Exercises for Coccyx Injury

Published: 17th June 2011
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Do you suffer from tailbone or coccyx pain? Most people may not know this but there are actually several exercises you can do in order to mitigate and even stop the coccyx pain. Most of these exercises work through toning and strengthening your pelvic area, stimulating the nerves in the coccyx tailbone area and easing the pain. The physical movements that have been recently found to counter the problem of tailbone pain are:

The Anal Lock

This technique aims at easing the pain in the coccyx area. The anal lock can also be used as a treatment for other conditions such as pain in the lumbar and the sacral area, sacral iliac discomforts as well tailbone pain. The exercise involves the person gently contracting his anal sphincter muscle tissue. Then hold the contraction for about 10- 12 seconds, without resulting in discomfort. Then release the contraction as you exhale. That is one round, go for about 3-5 as you begin; later on you should aim at 10-15 rounds several times a day.


Swimming is also a very good exercise to alleviate the tailbone pain. Many coccyx pain sufferers have come up with this technique as a quick personal remedy to the problem. However, you should make sure that you swim backstroke only or the freestyle. You should also avoid butterfly and breaststroke styles if you intend to use swimming as an exercise for eliminating coccyx pain.

Spinal Twists

They are aimed at relaxing the lower back and stimulating the flow of blood to the spine. To do this exercise, make sure you lie with your rear on the ground. Leave your right knee extended as you raise your left knee to your chest. After this you then lower your left knee to your right leg. It is important to keep this stretch for at least 45 seconds.


As written in the Spine Health, walking can actually relieve the pain in the coccyx or tailbone regions. Walking for about 30 minutes every day will improve the flow of blood to the region and eventually result in healing. In fact, the lack of walking exercises among the working population has partly contributed to the increasing cases of tailbone injuries nowadays.


The bridge exercise work by stretching the abdominal muscles as well as stimulating the flow of blood into the coccyx region through the spine. As you lie on your back with your knees bent, and the bottom of the feet touching the floor, slowly lift your torso starting with your hips. Keep this position for a minute, as you inhale deeply. After this, you can go back to the starting position and do the exercise all over again.

With so many coccyx exercises available you really have no excuse for not having done any physical workout that will benefit your tailbone. You can begin with one of the above exercises and find out which one best suit you and the one you are most comfortable with. A few minutes a day can go a long way to a healthier and pain-free behind.

John Dembly has used a coccyx cushion to help coccyx pain. To see if a coccyx cushion can help you please visit:

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