5 YOGA POSES FOR TAILBONE/COCCYX PAIN
Tailbone pain also known as Coccyx pain is a discomfort which appears around the bony structure behind the spine that is the tailbone. Traumatic injury is one major factor that causes coccyx pain which is due to a fall, prolonged sitting on a hard surface, degenerative joint changes or birth delivery. Tailbone pain can be frustrating for the affected patients and significantly affects the quality of life. However getting relief from tailbone pain is possible.
Tailbone pain may not seem painful but it usually becomes acute during certain activities, such as sitting, moving from a seated to a upright position or standing for a long period of time.
What are the causes of coccydynia (tailbone pain)?
In certain cases the cause of coccydynia is idiopathic which is unknown. There are many causes of tailbone pain that may mimic coccydynia, including:
What are the symptoms of tailbone pain?
Tailbone pain also known as Coccyx pain is a discomfort which appears around the bony structure behind the spine that is the tailbone. Traumatic injury is one major factor that causes coccyx pain which is due to a fall, prolonged sitting on a hard surface, degenerative joint changes or birth delivery. Tailbone pain can be frustrating for the affected patients and significantly affects the quality of life. However getting relief from tailbone pain is possible.
Tailbone pain may not seem painful but it usually becomes acute during certain activities, such as sitting, moving from a seated to a upright position or standing for a long period of time.
What are the causes of coccydynia (tailbone pain)?
In certain cases the cause of coccydynia is idiopathic which is unknown. There are many causes of tailbone pain that may mimic coccydynia, including:
- Trauma (eg a fall and through childbirth)
- Hypermobility and excessive movement of the coccyx
- Infection, tumor or fracture (very rare)
- Reduced mobility of the coccyx
What are the symptoms of tailbone pain?
- Localized pain and tenderness can be felt in the tailbone area when pressure is applied when sitting on a hard chair.
- If the injury is traumatic, there may be visible bruising in this area.
- Pain is usually worse when sitting for a long time.
- Immediate and severe pain when moving from sitting to standing.
- Harsh pain around the area of the tailbone.
- If you have had pain for a long time you may also feel depression and anxiety.
The Yoga Poses That Relieve Tailbone Pain (Coccydynia)
Needless to say, coccyx pain is not beautiful! This is where the healing power of yoga comes in. Poses that help to strengthen the spine, hips and pelvis are recommended as the best choice.
To begin with try these 5 yoga poses to cure coccyx pain in your body.
1. Cat-Cow Pose also known as Marjaryasana/Bitilasana – is a dynamic movement between two poses. This is one of the best yoga postures for coccydynia. This movement will strengthen your back and abdomen which will give your spine incredible support.
Needless to say, coccyx pain is not beautiful! This is where the healing power of yoga comes in. Poses that help to strengthen the spine, hips and pelvis are recommended as the best choice.
To begin with try these 5 yoga poses to cure coccyx pain in your body.
1. Cat-Cow Pose also known as Marjaryasana/Bitilasana – is a dynamic movement between two poses. This is one of the best yoga postures for coccydynia. This movement will strengthen your back and abdomen which will give your spine incredible support.
How to do it
- Place your hands and knees on the floor.
- Your hands should be shoulder width apart and your knees hip width apart.
- While inhaling slowly arch your back, open your chest and look up.
- On exhalation round your spine and drop your chin towards the chest. Try to release all of your tensions here.
- Keep your elbows straight while doing these movements.
- Repeat this 5 to 10 times.
2. Cobra Position: Enter the Cobra or Bhujangasana pose for the lowest part of the back. This backbend helps strengthen the spine and surrounding muscles. This pose is a great chest and shoulder opener. Cobra pose benefits all kinds of back pain, including coccydynia. The position is great for back pain but you should be very gentle when performing this pose, especially if you are a beginner or if your lower back is less flexible.
How to do it
- Lie down on your stomach. Place your hands on the floor, just below your shoulders. Keep your fingers spread widely. Bring your elbows close to your chest.
- While inhaling lift your chest up. Your lower ribs and pelvic bones should stay on the floor. Make the pose stronger by engaging your abdominals and arms.
- Draw your shoulders back and open your chest. Keep looking forward and relax your face and neck. On the inhalation – lift up a little higher and fill your body up with a positive energy. When exhaling - relax your lower back and tailbone.
- Hold the pose for 5 breaths.
- While exhaling slowly release the posture and place your chest on the floor.
3. Child’s pose is a great pose to relax your lower back after performing Cobra pose. This posture calms the body, mind and spirit. Child's pose gently stretches the lower back, massages and tones the abdominal organs and stimulates the digestion system.
How to do it
- Place your palms and knees on the mat. While exhaling lower the hips towars the heels and forehead to the floor. Keep the knees together or if more comfortable spread the knees slightly apart. If your head is lifted off the floor you can place a cushion or yoga block for support.
- Stretch your arms forward with the palms on the floor. For a more relaxing option place your arms by the sides of your body with the palms facing up.
- Breathe slowly and deeply pressing the stomach against the thighs.
- Stay in the pose for 5-15 breaths.
- To release the pose place the palms under the shoulders and while inhaling slowly lift yourself up on your palms and knees to a tabletop pose.
4. Bridge pose opens your shoulders and chest, it strengthens your back, hamstrings and stretches your thighs. This pose is great for increasing flexibility in your spine. It is also great for calming your mind.
How to do it
- Lie down on your back with your knees bent. Keep your feet flat on the floor hip-width apart and your heels directly below the knees.
- Press your feet and palms on the floor and slowly bring your knees forward, wrapping your outer hips toward the ceiling and then lift your buttocks away from the floor.
- Connect to your centre and slowly lift your back off the floor.
- You can keep your palms pressing the floor or straighten your elbows and interlace your fingers underneath you, drawing your shoulder blades deeper into your upper back, keeping the tops of your shoulders in line with the base of your neck.
- With each inhale feel your chest lifting up and with exhale let your body and mind to relax.
- To release unlace your fingers and place your palms on the floor. While exhaling slowly lower your back down to the floor.
5. Reclining Twist pose. The main goal in curing coccyx pain is to relieve the tension in your lower back. You can do this with the Jathara Parivartanasana or the reclining twist pose that supports the back. It will strengthen and stretch the spine, chest and torso.
How to do it
- Lie down on your back. Place your feet down to the floor so your knees are bended.
- Extend your arms to the sides.
- Lift both feet up off the floor then place your legs to the right and twist your head to the left.
- Keep both legs together.
- Try to relax your neck, shoulders, arms and legs here. You will feel a light stretch in your back while opening in your chest.
- On each inhalation feel a lightness in your chest area. Empty out all the tensions and worries as you exhale.
- After a few deep breaths repeat this on the other side.