Tailbone pain can be practiced by using spinal flexion and extension rotation, five-point support, twisting leg extension and other local stretching and strengthening of local muscle strength exercises.
1. Spinal flexion and rotation: In sedentary work, it is necessary to carry out spinal flexion and rotation activities at intervals, which can relax the muscles and tendons around the tailbone and relieve lumbar spine stiffness, try to reduce the symptoms of lumbar intervertebral disc irritation of the nerves, so as to alleviate the symptoms of radiating pain at the tailbone.
2. Five-point support: head, elbows and feet support the ground, lift the hips, lower back and thighs, keep the air posture motionless, insist on 3-5 minutes, repeat about 20 times a day. Fixed-point support exercise can promote blood circulation around the tailbone, while strengthening the power and strength of the muscles of the lumbar back to stabilize the lumbar spine, and can reduce the symptoms of tailbone pain to a certain extent.
3. Twisting leg stretch: pull the right knee towards the chest, put the left hand on the outside of the right knee, twist the body, feel the stretch of the right gluteal muscle, take a deep breath and keep it for 30 seconds, then slowly switch to the left side, pull the left knee towards the chest and twist the body, feel the stretch of the left gluteal muscle, keep it and take a deep breath for 30 seconds, and then slowly return to the starting position.
Patients should avoid sitting and standing for a long time, and can cooperate with local hot compresses to assist in relieving tailbone pain. It is recommended to exercise under the guidance of a doctor to avoid adverse consequences.