Fractured tailbone exercises are designed to help you recover quickly and correctly from a fractured coccyx. While several weeks of inactivity may be required, performing weight-bearing exercises on your coccyx can help expedite new bone growth, reducing the amount of time you are injured. In addition to coccyx exercises, performing exercises on the muscles around your tailbone can help reduce your risk of a future injury. Consult with your doctor before doing any exercises.
Hamstring Stretches
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While a fractured tailbone causes pain directly along the bone, weeks of inactivity due to the injury can result in tight hamstrings that may give you further pain in the same region. To stretch these muscles, stand up straight with your knees slightly bent and your arms at your sides. Bend your right leg at the knee, grabbing your ankle with your right hand and pulling back until your shoe hits your buttocks. Hold this position for 10 seconds before relaxing. Repeat with both legs.
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Anal Lock
This exercise is designed to reduce pain in your coccyx as well as your sacrum, the large triangular bone between your two hip bones. Stand up straight with your knees slightly bent and arms at your sides. From this position, tighten your anal sphincter muscles, holding them tight for 10 to 12 seconds before relaxing. As you tighten, keep your back tight and abs engaged for the duration of the exercise. Perform three to five sets of 10 before stopping.
Torso Lifts
After weeks of inactivity, performing light torso lifts can help you strengthen your tailbone, building new muscle and keeping it strong. Lie down on your back with a medicine ball between your hands. Tighten your abdominal muscles, lifting your upper torso while extending your arms and the ball out and away from your body. When your upper torso is perpendicular with the floor, hold for several seconds before returning to lying down. Repeat until fatigued.
Sitting Relief Exercises
While recovering from a tailbone fracture, it is often difficult to find a comfortable position to sit. As a result, your posture and alignment may be thrown off to compensate for the pain. Sitting relief exercises can help reduce pain while improving your posture. Place a phone book down on a chair. Sit down on the phone book, allowing your coccyx to hang off the back end of it. Sit in this position with your back straight for as long as you can.