8 contraindications to gymnastics for the tailbone + massage

Physical inactivity, injuries and various back diseases often lead to pain in the tailbone area.

To find the cause of unpleasant symptoms, you need to see a doctor and undergo a series of diagnostic tests.

But such measures take a lot of time, and the pain can only intensify before treatment is prescribed. Then you should use a universal method that allows you to quickly eliminate discomfort - these are therapeutic exercises for the tailbone.

Why does pain occur in the tailbone?

The coccyx is the lower vertebral segment, consisting of 4-5 fused, underdeveloped vertebrae. Modern medicine considers it an unnecessary, vestigial organ that can cause a lot of problems.

When your tailbone hurts, before doing exercises, you must try to establish the cause of the disease. Spinal injuries often cause discomfort. Pain in the coccygeal bone occurs after a fall, blow or fracture.

Other causes of coccydynia:

1. osteochondrosis, intervertebral hernia, protrusion;
2. diseases of the nervous or muscular system of the pelvic floor;
3. postoperative scars, adhesions;
4. inflammatory diseases of internal organs (sigmoiditis, adnexitis, hemorrhoids, colitis, cystitis, endometritis);
5. sedentary lifestyle, sitting on soft furniture, wearing tight clothes.
6. injury to the perineum or hyperextension of the tailbone during childbirth;
7. congenital anomalies;
8. cystic formations on the coccyx;
9. stress;
10. gynecological diseases.

What are the causes of pain?

Painful sensations in the tailbone can occur for various reasons. The main list includes:

• Pain after injuries;
• Spinal diseases (osteochondrosis, displacement of discs between vertebrae, pinched nerve receptors);
• Diseases associated with the muscles and nerve receptors of the pelvic area;
• Pathologies of the pelvic bones;
• Diseases of the rectum, sigmoid colon (rectal prolapse, fissures, inflammation of the intestine itself and its mucous membrane);
• Prolapse of the genital organs (often found in women after childbirth);
• The occurrence of birth injuries (bleeding in the coccygeal segment);
• Strong straightening of the tailbone, which is especially typical for difficult childbirth;
• Deformation of the anus and the appearance of scars due to surgical interventions;
• Malfunction of the intestines, resulting in diarrhea and constipation. They lead to the fact that a person begins to spend much more time on the toilet than before;
• Diseases of the genitourinary system (cystitis, inflammation of the appendages);
• Cystic formation on the coccyx;
• Using too soft sofas, armchairs and other pieces of furniture for sitting;
• Frequently being in stressful situations, emotional overload;
• Use for constant wearing of too tight clothes;
• Pain for unknown reasons (idiopathic), which is sudden.

After identifying the causes, the patient is prescribed treatment, which is accompanied by a special set of exercises for pain in the tailbone.

Diagnosis of the problem

A comprehensive diagnosis will help determine why pain in the tailbone occurs. To identify the root cause, you need to make an appointment with a proctologist, surgeon, traumatologist, osteopath, or neurologist. Women need to consult a gynecologist, and if they experience frequent stress or emotional disorders, they may need the help of a psychotherapist.

Initially, the doctor collects anamnesis, studying the nature and duration of pain. Through palpation, the doctor identifies the area of ​​localization of unpleasant sensations, determines the level of joint mobility, the presence of tumors on the tailbone or in the rectum.

When making a diagnosis is difficult, the doctor may prescribe symptomatic treatment, including medications, massage, and exercises. If therapy turns out to be ineffective, modern techniques are used to identify the cause:

• X-ray of the lower spine - identifies injuries to the coccyx.
• Ultrasound of the urinary system, pelvic organs - detects diseases of the genitourinary tract and genital organs.
• MRI, CT scan – detects spinal diseases that cause coccydynia.

If necessary, the patient undergoes a comprehensive examination of the intestines, donates blood and urine for analysis.

Massage through the rectum

During massage of the tailbone through the rectum, the patient lies on his left side. The legs are pulled towards the stomach. The doctor injects novocaine into the area near the tailbone. This process is controlled by the index finger, which is inserted into the rectum. Then the finger continues to be inserted even deeper.

Movements begin forward and upward. Then the fingertip moves from the symphysis to the coccyx muscle. The massage is done for 2 m. All movements should be soft, without causing pain.

During the massage, the patient should strain a little. In this case, the muscles can be clearly felt. They relax after each session and pain gradually disappears. Improvement begins to be felt after 3-4 sessions. After the seventh procedure, massage is done 1-2 times a week.

If proctological diseases are detected, which are reflected on the tailbone in the form of painful sensations, a surgical operation is performed. This is followed by a massage of the deep pelvic muscles.

Therapeutic exercise as a way to eliminate pain

Exercises for the tailbone improve the general condition of the body, relieve pain in this area, and strengthen the pelvic muscles. To increase the effectiveness of exercise therapy, it is combined with drug treatment, physiotherapy, and massage.

The main goal of gymnastics for coccydynia is relaxation, strengthening of the muscular system of the pelvic area, activation of blood circulation, and toning of the whole body.

For diseases of the coccyx, it is recommended to do therapeutic exercises. In addition, it is advisable to develop an individual exercise therapy complex for each patient.

And when performing exercises, it is important to follow the instructions and observe moderation.

Contraindications

Exercises in the area of ​​the sacrum (sacral vertebral region) and tailbone should be performed smoothly. It is forbidden to make sudden movements, jumps, jumps. You should also not run, walk quickly, strain your muscles, bend your torso forward, or sit for a long time, especially on upholstered furniture.

Performing gymnastics is contraindicated if:

1. high temperature;
2. oncology (3-4 degree);
3. acute inflammation of the pelvic organs;
4. cracks, fractures, dislocations of the coccygeal bone;
5. damage to the rectum and skin of the lower back;
6. decompensation of heart and vascular diseases;
7. increased blood pressure;
8. rupture of the sacrococcygeal ligaments.

Rules for performing exercises

In order for therapeutic exercises for pain in the tailbone to be effective, when performing them, it is important to adhere to a number of rules. So, classes should be carried out slowly, smoothly, resting between each approach.

The intensity of the exercise is determined by the level of physical fitness. There should be no pain during gymnastics. If discomfort increases, then you should stop exercising and consult a doctor.

It is advisable to do all exercises in front of a mirror, which will allow you to monitor the correctness of their execution. If you have monotonous, sedentary work or frequently lift weights, you should do gymnastics every 3 hours.

Any exercises for coccyx disease should be done on a hard mat. Exercises should not be carried out on soft surfaces, which can only increase the pain syndrome and aggravate the course of the pathology.

If exercise therapy is contraindicated, then it is worth choosing an alternative option - water aerobics, yoga, horse riding.

In this case, running, jumping, and intense cardio exercises should be excluded.

Features of gymnastics for pregnant women

Women during pregnancy often complain of pain in the tailbone. This is due to the pressure of the enlarged uterus on the spine.

When deciding to engage in physical therapy, it is very important to consult with your doctor to avoid unpleasant consequences and reduce the risk of complications. The main thing is that during the period of the set of exercises the expectant mother does not have toxicosis.

Pregnant women are recommended to exercise for pain in the tailbone, which is best done on a special gymnastic ball (fitball):

1. Starting position – sitting on the ball, resting your hands on it. Next, a series of movements are performed, without any ordering - skating forward, backward, in a circle.
2. Starting position: sitting on the floor with a ball sandwiched between your knees. The ball is compressed and unclenched several times. When performing this exercise, the back and leg muscles are strengthened, and the risk of ruptures during childbirth is reduced.
3. Starting position – sitting on the ball with legs wide apart. Next, you should lean forward, trying to reach your ankle.
4. If the pain in the tailbone is very severe, then circular movements on the ball will help relieve pain.

The ideal completion of the gymnastics would be a tailbone massage, which can be done either independently or with the help of a specialist.

A set of exercises for pain in the tailbone

Gymnastics for intense pain in the tailbone is an effective, safe method that allows you to eliminate the unpleasant symptoms of coccydynia after several sessions. But in order for the maximum results from exercise therapy to be achieved, the exercises should be performed systematically.

The elements of therapeutic exercises for coccydynia are divided into 3 starting positions. Everything is determined by the degree of pathology and the intensity of unpleasant symptoms:

1. easy – lying, sitting, standing;
2. moderate – standing, lying down;
3. heavy - on all fours, lying on your back or side.

For mild pain

A complex of exercise therapy approved by vertebrologists will help strengthen the muscles of the lower back and eliminate pain in this area. Basic exercises for coccydynia:

These exercises will help you quickly get rid of pain in your tailbone.

And for those who want to speed up and enhance the therapeutic effect, the exercise therapy complex should be supplemented with physiotherapeutic procedures and manual therapy.

For acute pain

An effective, safe exercise for severe tailbone pain, recommended by chiropractors:

1. the patient approaches any horizontal plane (couch, table), slowly transfers weight to his arms, placing his chest on the surface so that the pelvis fits tightly to it.
2. The patient holds the surface with his hands and relaxes all the muscles of the body. He takes a deep, slow breath in from his diaphragm and holds it for 4 seconds, then exhales smoothly. Number of repetitions – 8 times, approaches – 3.

Another effective exercise for acute pain syndrome: the patient takes a knee-elbow position without bending or protruding the lower back. Then he slowly inhales with his stomach and exhales smoothly, imagining that the navel is heading towards the spine. As you exhale, the patient pauses for 4 seconds and then inhales again. The number of repetitions is up to 8 times, and approaches are 3.

Exercises with balls

Exercises for pain in the tailbone can be done using a small ball. Sports equipment will help you work better and strengthen your pelvic muscles.

Experts identify two main exercises with a gymnastic ball:

1. the patient lies with his back on the mat, relaxes the whole body. He holds the ball between his feet and pulls his tailbone in the direction opposite to the top of his head. Then the patient squeezes the ball with his feet for 6 seconds, rests for 8 seconds and repeats the exercise up to 20 times.
2. The patient lies on his back and places a gymnastic ball in his legs bent at the knees. He squeezes the ball for about 8 seconds, rests for 10 seconds. The exercise is repeated 10 times.

The final exercise is performed without a ball. The patient brings his knees together and places his hands along the body. Pressing his feet into the floor, he lifts his tailbone up and pulls it forward, each time lifting his pelvis higher. Number of repetitions – 3 times.

Massage after exercise

An effective method for eliminating coccygeal pain is massage. At home, the treatment session can be performed independently. The technique is as follows: the hand is clenched into a fist, using the bones to press and vibrate in the area of ​​the coccygeus muscle for 5 minutes.

If you massage for 20 minutes, the pain will go away completely or decrease. It is advisable to carry out the procedure daily.

Acupressure or therapeutic massage, which should be performed by a chiropractor, vertebrologist or neurologist, will also help get rid of coccydynia. After just a few procedures, blood circulation will increase, pain will disappear, and inflammation will decrease.

Classic and acupressure massage of the coccyx

Classic tailbone massage is performed on a hard surface. As a result, the back will not be curved in the lumbar region. During the massage, various mechanical effects are used using ointments or essential oils. Classic massage can also be done simply with your hands.

Most often, stroking, pressing and rubbing are carried out. The number of procedures is selected individually. A simple massage will help get rid of lower back pain. The hand is clenched into a fist and the protruding bones apply pressure to the painful point.

You need to make the movements vibrate. The massage is done for five minutes. After a quarter of an hour, the pain will begin to disappear. The massage can be repeated several times throughout the day until the discomfort completely disappears.

For acupressure, you need to know the local areas of impact. Therefore, it is better if the procedure is performed by a specialist. Acupressure restores blood circulation, transfers Qi energy and relieves muscle spasms. After the sessions, the pain goes away.