Struggling with tailbone pain during long journeys or after sitting for hours? You’re not alone. This guide offers five simple, travel-friendly exercises—from Figure-Four stretches to Cat-Cow flows—that target the muscles causing discomfort. Learn how to proactively manage coccyx pain and get long-term relief.
Back pain is fast becoming a modern-day epidemic, with sedentary lifestyles, prolonged sitting, and poor posture being the leading culprits. However, it’s not always just our habits – genetics, past injuries, or structural imbalances can also play a significant role in chronic discomfort, especially around the tailbone.
If you often find your tailbone flaring up during long journeys or while sitting for extended periods, it’s important to address it proactively. A well-structured exercise routine, preferably under professional supervision, can go a long way in preventing and managing such pain. Below are a few simple but effective drills that can help relieve coccyx discomfort during travel. And while these are travel-friendly, incorporating them into your regular training regime will offer even better long-term relief.
1. Figure-four stretch
Target: Piriformis, glutes – both can put pressure on the tailbone if tight.
How to do it:
• Lie down with your back flat and& knees bent
• Cross your right ankle over your left knee.
• Gently press down on your right knee while keeping your back straight.
• Hold for 20–30 seconds, then switch sides.
2. Glute bridges
Target: Strengthens glutes and lower back, reducing strain on tailbone while sitting.
How to do it:
• Lie on your back with knees bent, feet flat on the floor, arms by your sides.
• Lift your hips until your body forms a straight line from knees to shoulders.
• Squeeze your glutes at the top, then lower down slowly.
• Do 10–15 reps.
3. Cat-cow stretch
Target: Mobilizes the spine, relieves tension in lower back and tailbone.
How to do it:
• Get on all fours with wrists under shoulders and knees under hips.
• Inhale: Arch your back, lift your head and tailbone (Cow).
• Exhale: Round your spine, tuck your chin and tailbone (Cat).
• Move slowly through 10–12 rounds.
4. Deep core activation / dead bug
Target: Strengthens deep abdominal and pelvic stabilizer muscles which offload stress from the tailbone.
How to do it:
• Lie on your back with arms extended toward the ceiling and legs in tabletop.
• Slowly extend your right arm and left leg while keeping your back flat.
• Return to center, switch sides.
• Repeat 10 times per side.
5. Child’s pose to cobra flow
• Why to do it:
A gentle spinal mobility drill that decompresses the lower back and eases tailbone pressure—perfect after long hours of sitting or travel.
How to do it:
• Start in child’s pose: knees wide, arms stretched forward, forehead resting down.
• Slide your body forward into cobra pose: hips down, elbows close to the body, chest lifted, shoulders relaxed.
• Exhale and gently move back into child’s pose.
• Repeat this flow for 8–10 slow reps, moving with your breath.
Don’t force your lower back into an excessive arch in Cobra. Keep movement fluid and pain-free. If needed, keep the cobra low (baby cobra).
Shweta is a wellness entrepreneur with a passion for travel, fitness, and books. When not working with clients, she’s often exploring new cities or getting lost in a good read.
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