Exercise for coccyx pain

Some sufferers have reported success with exercises in relieving their pain. Note that this requires a commitment to keep up the routine, as results will not come quickly.

Please let me know if you try any of these these exercises, whether or not they are successful for you. Both positive and negative information is helpful for others.


A patient writes: My osteopath kept telling me that it was essential to walk at a brisk pace for at least an hour per day. And I sort of did it. Now for a set of circumstances I have started walking about 2 hours per day (to and from work) and do 35 miles per week in total. My life has improved significantly. If I am tired and sore like after a long day of work, my walking bring me back to as good as new. Apparently it has a powerful relaxing effect on the spasms that tend to build up around the coccyx.

Normally the coccyx gets pushed in a wrong position which provokes a muscle spasm. The spasm then blocks the coccyx which gets "stuck" by the muscles. This situation gets worse over time, with increasing problems in the area including sometimes nerve entrapment.

It is essential to relax the muscles and "unblock" the coccyx as soon as possible. The best way to do it is to walk fast many hours a day. Not strolling, but proper fast walking. Walking relaxes the same muscles that trap the coccyx.

Sometimes the coccyx position can cause pain when walking even short distances. In these cases you should try to build up your walking gradually with short breaks.

Additional measures to relax such as warm baths etc. are also helpful, whilst no one should spend a long time standing still or sitting still. Or even laying down still. Changing positions is essential.

Leg exercises

Alem reported success in getting rid of coccyx pain using these leg exercises.

Leg stretching exercises.


Amy writes: I have had t bone pain for over 10 years. Since I started swimming 20 minutes a day with 5 mins of kicking warmup my pain is better - not gone, but better.

Anal lock

Hengsoon found that doing an Anal Lock excercise reduced his pain.

This exercise is done in bed, morning and evening. It involves the same muscles you use to "hold on" when you need to go to the toilet but can't get there right away. The muscles are tensed and held for 10-15 seconds, repeatedly. Full instructions are given on www.chinese-holistic-health-exercises.com

Weightless squats

R. K. Hennessy, D Giberson, Lylima, Anonymous found that a programme of repeated weightless squats reduced or relieved their pains.

Repeatedly go from this position to standing.



Anie found that a year of running and walking on a treadmill, 40 minutes a day, 4 times a week, got rid of her pain.

Hamstring stretch

Andrew found that physiotherapy and hamstring stretches relieved his pain.

Clam shell exercise

Anonymous found that clam shell exercises reduced his pain when done with the squats above.

clam shell closed clam shell open

Inversion therapy

This method involves hanging upside down at an angle on an inversion table, with the feet fastened in position. This applies traction to the spine. Two patients have reported success in reducing their coccyx pain using inversion therapy, Nad, and one other. Two other patients said that they had tried it, without success.

inversion table

Breathing and relaxation exercises

Two patients have reported success in reducing coccyx pain using breathing and relaxation exercises combined with deep massage: Kirin and Mike.


Two patients have reported success in getting rid of coccyx pain using yoga, Saurabh, AJ. The exercises that they used were:

Shalbasana, Bhujangasana and Ardha shalabh asana

Shalbasana Bhujangasana Ardha shalabh asana

On the other hand, Jo has used these exercises and said: "I would certainly agree that whilst yoga brings about relief from my symptoms as the affected area is stretched and relaxed in turn, it has not provided a cure." CE Forman found they seemed to help at first, but not for long.

Lumbar extender

Brandon Smith and Anonymous reported success in getting rid of coccyx pain using a lumbar extender. Richard L found that it did not help him.

Lumbar Extender Lumbar Extender in use

Updated 2013-02-01

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