There are various tailbone pain exercises and stretches you can do in the comfort of your home to get relief and also to keep your lower back healthy and strong. Some of the best yoga poses and other exercises that can strengthen your back and tailbone area are:
• Bhujangasana – The Cobra Pose keeps your spine healthy and supple.
• Salabhasana – The Locust Pose is good for stretching your lower back and pelvic muscles. You can also do a variation of this pose, the Ardha Salabhasana, which involves raising alternate legs.
• Anal lock – While lying down, squeeze the muscles in the pelvic area (the same ones you use when you are controlling your urge to pee) for 10-15 seconds and release. Repeat this a couple of times, twice a day.
• Squats – Using no weights, simply perform two sets consisting of 10-12 repetitions.
Walking and swimming stretch out the back muscles well.