Hi, I'm Natalie, and today Veritas Health is going to bring you three easy stretches for coccydynia pain relief.
All of these stretches help stretch the soft tissue and ligaments that attach to the coccyx or the tailbone and can help relieve pain. If you have any increase in pain or discomfort while doing these exercises, please stop and consult with your medical provider.
All three stretches can be done either laying on the floor or in your bed, wherever you're the most comfortable.
First one we're going to do is going to be for your hip flexor. So come into a kneeling position with one foot flat on the floor. You're going to try to tuck your tailbone, rotate your pelvis under you, and then shift your weight forward until you feel a gentle stretch to the front of the hip. You can hold this position for about 30 seconds and try to work up to three times on each side.
You'll tuck your tailbone under and then shift your weight forward till once again, you feel a gentle stretch through the front of your hip. It can sometimes help to have your hand on a chair or something to help steady you during this stretch.
The next stretch I'm going to show you guys is a child's pose. You're going to start on your hands and knees. You're going to then shift your weight back towards your heels and sink into a stretch. Try to hold this position for about 30 seconds.
You can work your way up, performing that three times total. The final stretch I'll show you guys is a Supine Piriformis stretch.
You'll lie on your back, you'll take one foot and place it across your opposite thigh and then pull your thigh towards your chest. What you're looking for is a nice gentle stretch through this hip region.
You can hold this stretch for about 30 seconds and once again work up to performing about three times on each side.
To learn more about Coccydynia, please visit us at Spine-health and be sure to subscribe to our channel for more videos like this one.
Thank you for watching.