Coccydynia or tailbone pain can range from mild to severe. In cases where the pain is severe, it is always best to get help from a general practitioner. Additionally, if the pain is a result of an accident of injury, it is advisable to consult a doctor immediately.
For mild coccydynia, there are yoga poses and home remedies that may help relieve the pain.
Home Remedies For Coccydynia
1. Change Your Posture
Many of us spend a lot of time sitting in front of the computer or laptop. The most important way to reduce tailbone pain is to avoid sitting for too long. This is very common if you have a desk job. While sitting, do not slump backward with your neck forward into a C shape.
It is important to take frequent breaks and small walks if you have a job that requires you to sit for long hours. Leaning forward while seated may also help. Consider sitting on a soft chair or seat to reduce the pain.
Another way to reduce pain is to consider sitting on specially-designed coccyx cushions that are available in pharmacies. Sitting on these cushions will help reduce the pressure on the tailbone thereby reducing pain.
2. Use Warm And Cold Packs
Apply warm and cold packs to your tailbone. Warm packs include hot water bottles and microwaveable heating pads. Cold packs are available as gel-filled pads in pharmacies.
The hot and cold treatment is safe if used correctly. Heat causes the blood vessels to dilate, bringing more blood to stimulate healing of damaged tissues. Cold treatments can be used to reduce any swelling or inflammation near the tailbone area.
3. Wear Loose Clothes
Consider wearing loose-fitting clothes and avoid clothes like tight jeans or trousers that may put pressure on the tailbone region. Also, try avoiding heels and wear comfortable, flat shoes to reduce tailbone pain.
Yoga Poses For Coccydynia
1. Mulabandhasana (Root Lock)
This yoga pose strengthens the pelvic floor and calms and relaxes the mind.
- For this asana, keep a folded blanket or towel ready.
- Sit comfortably on the floor on the folded blanket/towel with your legs crossed and your spine straight. Breathe normally.
- Focus your attention at the base of the spine. Feel the muscles on the pelvic floor. Relax and do this a couple of times to get a feel of it.
- Try to contract these muscles. This is similar to the movement that you’d experience when you are urinating and want to stop the flow. The movement is to contract and raise the entire pelvic floor.
- Next, take a long, slow breath in. Hold your breath for 5 to 10 seconds and exhale. Release the lock and repeat the steps.
2. Shalabasana (Locust Posture)
This yoga pose benefits the entire back by increasing its strength and flexibility.
- Lie down on the floor on your belly and place your chin on the floor.
- Place your toes on the floor, touching your knees to the ground.
- Place your hands below the hips in a way that your palms rest on the ground.
- Inhale and bring the right leg up and hold it straight.
- Hold this position and keep breathing.
- Exhale and bring the right leg down.
- Repeat this for the left leg.
- Next, inhale and bring both the legs up as high as possible keeping the knees straight.
- Exhale and bring the legs down and relax.
3. Shishuasana (Child’s Pose)
This pose is a gentle stretch that focuses on the lower back and tailbone area.
- Sit on your heels. Your knees should be slightly apart and toes joined together.
- Inhale with both hands up.
- Exhale and move forward. Press your palms, arms, and forehead on the mat.
- Relax in this position and observe your breathing. Relax your muscles completely.
- Inhale, look forward, and lift both hands up along with the body.
- Exhale and release and come back to the initial position.
Please make sure you speak to a yoga trainer before practicing these yoga poses. If you experience any kind of discomfort, notify your trainer instantly.