Say No to Tailbone Pain
Two exercises to help reduce posterior pelvic floor tightness
Dr. Ariel Edwards, PT, DPT, CSCS
Are you pregnant and getting a nagging pain when you sit, drive, or walk? You are not alone! Pregnancy and postpartum tailbone pain is often linked to posterior pelvic floor tightness. When those muscles spasm, they can pull directly on the tailbone and make day to day activities extremely uncomfortable. Fortunately, we have a solution. Remember, just because pain is common, it does not mean it is normal! No more thinking that we need to live with the pain!
Try out these two exercises that can help reduce this tension caused by posterior pelvic floor tightness:
Foam Rolling the Glutes:
Foam rolling, a type of self-myofascial release, assists in relieving surrounding muscle tightness.
Set Up: Grab a foam roller & find a super sore spot. For tailbone pain, we recommend placing the roller directly on your glutes and between your sit bones.
Position: Sit on the roller and place your ankle on your opposite knee to get into a figure-4 stretch.
Roll & Release: Roll until you find that supper sore spot. Stay on this spot for 30-60 seconds at a time.
Reset: Switch which leg is up, and roll on the opposite side.
Quadruped Hip Internal Rotation Rock Backs:
Utilize this stretch to improve hip mobility and encourage pelvic floor relaxation.
Set Up: Get into a quadruped position (on your hands and knees) and internally rotate your hips (move your feet out while your knees stay in the same spot).
Rock Back: Inhale while rocking back into a stretch. Pairing this stretch with breathing helps encourage your posterior pelvic floor muscles to relax.
Hold: Hold this stretch
Reset: Rock forward to return to a neutral position, and repeat!
Addressing both strength and release is key for long-term pelvic floor health! If you think you are experiencing tailbone pain and not sure where to begin, FIXXED is here to support you. At FIXXED, our hour-long one-on-one pelvic floor physical therapy sessions are crafted to allow us to fully understand the root of your symptoms, create an individualized physical therapy plan, and educate you on your condition—giving you the tools you need to succeed! Click HERE to set up your FREE discovery call with a member of FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
