Tailbone Pain Stretching Exercises
For tailbone pain without fractures or osteoporosis, perform daily static stretching exercises targeting the pelvic floor and hip muscles, holding each stretch for 10-30 seconds, ideally when pain is minimal and after applying moist heat. 1
Optimal Timing and Preparation
- Exercise daily when pain and stiffness are at their lowest, typically before bedtime 1
- Precede stretching with a warm shower or application of superficial moist heat to prepare muscles and improve tissue responsiveness 1
- Begin each session with 5-10 minutes of low-intensity range-of-motion exercises as a warm-up phase 1
Stretching Technique Parameters
- Relax completely before beginning each stretch 1
- Perform movements slowly, extending the range of motion to a point that is comfortable and produces only a slight sensation of resistance 1
- Breathe continuously during each stretch rather than holding your breath 1
- Hold the terminal stretch position for 10-30 seconds before slowly returning to the resting position 1
- Modify the stretch intensity if pain increases—decrease the extent of motion or duration of hold 1
Evidence Supporting Stretching for Musculoskeletal Pain
Recent systematic review evidence demonstrates that chronic stretch training (4 weeks to 6 months) significantly decreases pain scores in patients with musculoskeletal pain, with five of six studies showing pain reduction 2. The mechanism involves enhancing range of motion, reducing muscle stiffness, easing nerve pressure, and lowering muscle spindle activity 2.
For chronic low back pain specifically, systematic stretching maneuvers combined with rehabilitation programs produce significant improvements in functional abilities and pain reduction after just 2 weeks of continuous treatment 3.
Key Caveats
Pelvic floor physical therapy is a cornerstone treatment for coccydynia and should not be replaced by unsupervised stretching alone 4. The stretching exercises described here complement, but do not substitute for, professional physical therapy instruction and treatment.
If you have not yet received instruction from a physical therapist, seek supervised training first before relying solely on home exercises 1. Unsupervised exercises should be part of a general physical activity program but not replace initial professional guidance 1.
Avoid high-velocity spinal manipulation if you develop any signs of spinal fusion or advanced osteoporosis, as this carries risk of serious harm including fractures and spinal cord injury 1.