The coccyx is the last bone at the end of the spine. Referred to as the “tailbone,” the coccyx consists of 4 small bones that are fused. A coccyx fracture is a partial or complete break in this area. Coccyx fractures usually result from a backward fall or a strong blow to the tailbone. The coccyx has some flexibility to absorb shock, but excessive stress on the bone can lead to a crack or break. Performing weight-bearing exercises on your tailbone or coccyx fracture can help expedite new bone growth, reducing the time you are injured. In addition, performing exercises on the muscles around your tailbone can help reduce your risk of a future injury.
These are some helpful exercises for tailbone fractures you can do to hasten your healing and relieve pain after a fracture;
1. Hamstring Stretches
While a fractured tailbone causes the pain directly along the bone, weeks of inactivity due to the injury can result in tight hamstrings that may give you further pain in the same region.
Stand with your spine in a neutral position. Then place your right leg in front of you. Bend your left knee slightly. Gently lean forward while placing your hands on your bent right leg. Be sure to keep your back straight to avoid hunching over your leg. Hold this stretch for 10 seconds and work up to 30 seconds. Repeat with your other leg and again with both legs two to three times in total.
2. Anal Lock
This exercise is designed to reduce pain in your coccyx and sacrum, the large triangular bone between your two hip bones. Stand up straight with your knees slightly bent and arms at your sides. Tighten your anal sphincter muscles from this position, holding them tight for 10 to 12 seconds before relaxing. Keep your back close and abs engaged for the exercise as you pull. Hold this position for a few beats and then lower as you inhale. Complete ten repetitions, pausing for a few beats in between lifts. Perform three to five sets of 10 before stopping.
3. Torso Lifts
After weeks of inactivity, lifting light torso can help you strengthen your tailbone, building new muscle and keeping it strong. Lie with your stomach and waist on the ball and your legs extended behind you. Make sure that you’re resting the balls of your feet on the floor. Lift your upper body toward the ceiling, straightening your back.
4. Sitting Relief Exercises
While recovering from a tailbone fracture, finding a comfortable sitting position is often tricky. As a result, your posture and alignment may be thrown off to compensate for the pain. Sitting relief exercises can help reduce pain while improving your posture. Place a phone book down on a chair. Sit down on the phone book, allowing your coccyx to hang off the back end of it. Sit in this position with your back straight for as long as possible.