15 Coccyx Pain Exercises: Complete Physical Therapist-Approved Routine

1. Child's Pose (Balasana)

Target: Lower back, hips, pelvic floor | Hold: 60-90 seconds

1. Start on hands and knees, wrists under shoulders, knees hip-width apart
2. Sit back onto your heels, extending arms forward on the floor
3. Lower your forehead toward the ground
4. Let your belly relax between your thighs
5. Breathe deeply, feeling your lower back expand
6. Hold for 60-90 seconds

Modification: Place a pillow between hips and heels if uncomfortable. For deeper stretch, walk hands to the right/left.

Why it works: Gently stretches the lower back, releases pelvic floor tension, and creates space in the sacral region.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Target: Spine mobility, core activation | Reps: 10-15 cycles

1. Start on hands and knees in tabletop position
2. Cow (Inhale): Arch your back, drop belly, lift tailbone and head
3. Cat (Exhale): Round spine up to ceiling, tuck tailbone, drop head
4. Move slowly, synchronizing breath with movement
5. Repeat 10-15 cycles

Tip: Focus on the tailbone movement—tucking and lifting—to specifically mobilize the coccyx area.

3. Pelvic Tilt (Supine)

Target: Core activation, pelvic alignment | Reps: 15-20

1. Lie on your back with knees bent, feet flat on floor
2. Place hands on lower belly
3. Flatten your lower back against the floor by engaging abs
4. Hold for 5 seconds, feeling your core engage
5. Release and return to neutral
6. Repeat 15-20 times

Progression: Add a small pillow under your hips for comfort if needed.

4. Knees-to-Chest Stretch

Target: Lower back, glutes | Hold: 30-60 seconds

1. Lie on back, knees bent
2. Bring both knees toward your chest
3. Wrap arms around shins or behind thighs
4. Gently pull knees closer (don't force)
5. Hold 30-60 seconds, breathing deeply
6. Release slowly

Variation: Rock gently side-to-side to massage lower back.

5. Supine Spinal Twist (Supta Matsyendrasana)

Target: Lower back, obliques | Hold: 30 seconds each side

1. Lie on back, knees bent, feet flat
2. Extend arms out to sides in "T" shape
3. Drop both knees to the right side
4. Turn head to the left
5. Hold 30 seconds, feeling the stretch
6. Return to center, repeat on other side

Tip: Keep both shoulders on the ground for full benefit.

6. Glute Bridge

Target: Glutes, core, pelvic floor | Reps: 3 sets of 12-15

1. Lie on back, knees bent, feet hip-width apart
2. Arms at sides, palms down
3. Engage core and squeeze glutes
4. Lift hips toward ceiling
5. Hold at top for 3 seconds, squeezing glutes
6. Lower slowly with control
7. Complete 3 sets of 12-15 reps

Progression: Add a resistance band above knees for extra challenge.

7. Bird Dog

Target: Core stability, balance | Reps: 10 each side

1. Start on hands and knees in tabletop
2. Engage core to keep back flat
3. Extend right arm forward and left leg back
4. Hold 5 seconds, maintaining balance
5. Return to start with control
6. Alternate sides for 10 reps each

Key: Don't let your back arch—keep it neutral throughout.

8. Dead Bug

Target: Deep core muscles | Reps: 10 each side

1. Lie on back, arms extended toward ceiling
2. Lift legs, knees bent at 90 degrees
3. Lower right arm and left leg simultaneously
4. Keep lower back pressed to floor
5. Return to start, repeat other side
6. Complete 10 reps each side

Modification: Keep knees bent if straight legs are too challenging.

9. Side Plank (Modified)

Target: Obliques, core stability | Hold: 20-30 seconds each side

1. Lie on side, knees bent, propped on elbow
2. Lift hips off ground, creating straight line
3. Hold 20-30 seconds, breathing normally
4. Lower with control
5. Repeat on other side

Progression: Straighten legs for full side plank when ready.

10. Clamshells

Target: Hip rotators, glute medius | Reps: 15 each side

1. Lie on side, knees bent, stacked
2. Keep feet together
3. Open top knee like a clamshell
4. Hold 2 seconds at top
5. Lower with control
6. Do 15 reps, switch sides

Tip: Add resistance band above knees for progression.

11. Piriformis Stretch (Figure-4)

Target: Deep hip rotators | Hold: 30-45 seconds each side

1. Lie on back, knees bent
2. Cross right ankle over left kneeThread hands behind left thigh
3. Gently pull thigh toward chest
4. Feel stretch in right glute/hip
5. Hold 30-45 seconds, switch sides

Why it matters: The piriformis muscle often refers pain to the coccyx when tight.

12. Happy Baby Pose (Ananda Balasana)

Target: Hips, groin, lower back | Hold: 60-90 seconds

1. Lie on back, bring knees toward chest
2. Grab outside edges of feet
3. Open knees wider than torso
4. Flex feet, heels toward ceiling
5. Gently pull feet down, knees toward floor
6. Hold 60-90 seconds, rocking side to side

Benefit: Opens hips and releases tension in pelvic floor.

13. Quadruped Hip Circles

Target: Hip mobility, pelvic control | Reps: 10 circles each direction

1. Start on hands and knees
2. Lift right knee off ground
3. Make large circles with knee
4. 10 circles forward, 10 backward
5. Switch legs and repeat

Focus: Keep core engaged, don't arch lower back.

14. Pelvic Clocks

Target: Pelvic mobility, awareness | Reps: 10 circles each direction

1. Lie on back, knees bent, feet flat
2. Imagine pelvis as clock face
3. Tilt pelvis to 12 o'clock (flatten back)
4. Rotate to 3, 6, 9 o'clock positions
5. Make smooth circles
6. 10 circles each direction

Purpose: Improves pelvic mobility and body awareness.

15. Diaphragmatic Breathing with Pelvic Floor Relaxation

Target: Pelvic floor relaxation, stress reduction | Duration: 5 minutes

1. Lie on back, knees bent, one hand on belly
2. Inhale deeply through nose for 4 counts
3. Feel belly rise, pelvic floor drop/relax
4. Exhale slowly through mouth for 6 counts
5. Continue for 5 minutes

Critical: Most coccyx pain involves pelvic floor tension. This exercise teaches conscious relaxation.