The tailbone is triangular and comprises between three to five semi-fused bones. In the human body, it is a non-functioning tail. Several pelvic floor muscles insert into the tailbone; hence an injury to this area may affect them too. These muscles help maintain healthy bowel and bladder movements together with supporting the function of sexual organs. Also, injury to the pelvic floor can prevent muscles from contracting and relaxing correctly, resulting in an obstruction in the bladder, neck, urethra, or bladder.
Sitting for long hours at work can cause tailbone pain. Tailbone pain can feel achy and dull but typically becomes sharp during activities such as prolonged standing, rising from seated to standing, or sitting in the wrong positions for prolonged hours. The good news is there are specific stretches that can be performed to relieve tension in your tailbone or on your back, especially for those that spend the whole day sitting at work because their work forces them to. If you don't fall under this category, don't worry because these exercises will work for you too. This article will cover the exercises you can use to relieve your back:
Child's Pose
This exercise helps tone the pelvis muscles, stimulating blood flow to pelvic organs and stretching the back. It allows the nervous system to be reset and your body to rejuvenate properly. Doing this stretch with your knees close together helps facilitate digestion and massages your internal organs. Also, when you do it with your knees apart, it helps your stomach relax between your legs and gives it a good stretch. It helps open up your hips, reduce hip pain and keep them in good condition. The child's pose exercise is lovely, especially if your tailbone requires extra attention. Here's how to do the stretch.
Come to all fours with your shoulders below your wrist and knees below your hips.
Spread your knees open by taking them to the edge of your mat as you keep your feet together.
You should send your pelvis back towards your heels and lower the torso to the mat. If possible, you should let your forehead rest on the mat.
You can stretch your arms in front or clasp them behind your back. If you want to make the pose a little more active, you can stretch through your fingers, reaching toward the wall before you, and feel a release through the shoulders.
You should adjust to be more comfortable in the pose by placing your knees wide apart or bringing them close together.
Finally, you can stay for five breaths in that position or as long as you need.
Kneeling hip flexor stretch
The iliopsoas is made up of joined psoas and iliacus muscles. These are the main muscles that help in hip flexing. Exercise or stretching is good for relieving back and tailbone pain since the muscles become stiff due to prolonged sitting. To do it, you can;
Kneel upright on the floor, then move one leg in front and place your foot flat on the floor. Your thigh should be at a 90-degree angle to the shin.
You should then rest the shin and knee of the back leg on the ground with your toes pointing backward. You should place a towel under the back knee to be more comfortable.
Rest your hands on the hips for stability but ensure your chest is upright.
You should then tuck your pelvis under and lean forward slightly. It is usually straightforward to overlean while in this position, so ensure you maintain a pelvic tilt.
Maintain that stretch for about 20 to 30 seconds, then repeat on the other side until it starts to feel better.
Pigeon Pose
The gluteal and iliopsoas stretch helps open your hips and stretch the gluteal and iliopsoas muscles on the bent leg. By doing this exercise, you can stimulate your abdominal organs and ease digestion. On an emotional and mental level, this pose helps in testing our ability to sit uncomfortably and bring up fear and pent-up anger. Also, the pigeon pose has several health benefits. For people suffering from ankle, knee, and sacroiliac injuries, you should exercise cautiously while making this strenuous move or, if possible, avoid it. The pigeon pose is perfect for relieving your back after sitting for long hours; hence you should consider doing it by;
Commence on your hands and knees with the former slightly in front of your shoulders and shoulder distance apart.
Bring your left knee forward, then place it slightly behind and o the left of your left hand with your ankle pointing toward the right hip bone.
Slide your right leg back and keep it straight, so your thigh faces the floor. If your hips are not square, tuck your back under to correct it.
If possible, you should lower your torso forward and rest on folded arms to increase the stretch.
Finally, remain in this pose for 30 seconds and repeat on the other side until it improves.
Bow Pose
This gentle bend repeatedly strengthens back and tailbone muscles and tendons by stretching them. It is a good back bend for beginners since the required strength minimizes the risk of crunching into the lumbar region, which is a typical mistake with backbends. After prolonged sitting, this is the best way to relieve your back of pain, and you can achieve it by;
Lie on your belly with your arms lying beside you and your forehead facing the mat below you.
Bend your knees, then grasp the outside of your ankles. If this isn't possible, reach toward your ankle.
You should then inhale and lift the torso on your mat. Send the sole of your feet toward the sky, then seesaw your way higher, sending your feet up while allowing the momentum to lift your chest higher. If it is hard to reach your feet, then reach toward them while maintaining the bow shape without connection.
You should stay for three to five breaths before you lower down to rest, then repeat the exercise three more times.
Single-leg knee hug
It stretches the iliopsoas and piriformis muscles which can tighten and limit mobility in the pelvis. The piriformis comes from the tailbone and can lead to sciatic nerve irritation if inflamed. To perform this exercise;
begin by lying down on your back and bend one knee toward the chest.
If tolerable, you should extend your feet straight out.
Hold on to the bent knee and pull it gently down into the chest
You should hold for thirty seconds, then repeat on the other side.
These tailbone exercises are supposed to relieve your back after a long day of sitting at work, but there are other ways to relieve pain, especially if it persists or if the exercises do not ease the pain, like;
Medication- you can be injected into the tailbone to relieve back pain for a few weeks. There are also specific anti-epileptic medications and antidepressants which might help relieve tailbone and back pain or discomfort.
Surgery- is done through a procedure called coccygectomy, where the coccyx is surgically removed. Remember that this option is usually recommended after all other treatments have failed.
Physical therapy- a therapist can show you how to perform pelvic floor relaxation techniques like breathing deeply and completely relaxing your pelvic floor.
You can also consider using Flexispot ergonomic office chairs like the Ergonomic Office Chair Pro OC14 which is the best for long working hours, and Ergonomic Office Chair OC15. The OC15, for instance, has an S-shaped curve ergonomic design that adapts to your spine and supports your lower back. Several ergonomic office chairs during this time and age have been manufactured with the lumbar support feature, and the Flexispot Ergonomic Office Chair OC15 has not been left behind. Lumbar support helps in maintaining the 'S' shape of your spine.
If you don't prefer an ergonomic office chair for your reasons, then worry not because the Ergonomic Seat Cushion with Orthopedic Design SC2 is also an option worth considering. The best part is that it is ideal for any seat, including a car seat and wheelchair, meaning you don't have to worry about buying an ergonomic chair to fix your back and tailbone problem. The seat cushion promotes good posture and properly aligns your spine, relieving back pain. Check out the Flexispot website for more features about this product.
Flexispot ergonomic office chairs have been made to cater to their user's needs, which is seen through features like height adjustability and arm and headrests, to mention a few. Apart from the exercises mentioned above, these ergonomic products help relieve your back. They not only fix your back problems after spending long working hours but also help you avoid the problems. When you use these ergonomic products from Flexispot, you can forget about suffering from tailbone and back discomfort because they have been designed to prevent such pain and discomfort. Flexispot always has your back!
