TAILBONE PAIN RELIEF EXERCISES, 👍🏻TAILBONE के दर्द का आसान इलाज BY- AAPKI VOICE DR.PRATIBHA (PT)
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- čas přidán 22. 08. 2024
- Coccyx is known as tailbone.
Tailbone is triangular structure of spine, located at end of spine.
Coccyx movement is one reason why the tailbone can feel sore with prolonged sitting or with constipation and straining to empty the bowel.
The coccyx sits at the base of spine and usually curves forward under the body.
The coccyx bone can move slightly forward and backward for example when sitting it moves forwards.
Coccyx gives attachments to muscles of pelvic floors ( around urethra,Vagina , anus).
Some pelvic muscles can move the coccyx forward (Coccyges) and backward (Glutes Maximus).
Simple stretches can relieve tailbone pain by releasing muscle tension and spasm in some of the muscles related to movement of the coccyx.
Those muscles include coccyges, glutes maximus as well as iliopsoas, poriformis and the hamstring muscles.
These physiotherapy stretching and relaxation exercises may be performed regularly with in range of personal comfort to help relieve pelvic pain associated with muscle shortening and spasm.
A short pelvic floor relaxation routine is include after the pelvic stretches.
Pelvic relaxation is ideal as part of overall management of tailbone pain.
Exercises name :-
1) cat & camel exercise with only pelvic movement
-forward and backward
- side to side
2) Pelvic tilt
-forward and backward
-side to side
3) Happy baby exercise
4) True happy baby exercises
5) Deep squats exercise
Desclaimer :-
This video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional.
They are NOT to take the place of going to your own doctor or therapist.
Keep moving & keep smiling 😊
Follow:-
/ physiopratibha
Thanks mam bahut achi exercise baatayi....
Thank you very much Ma'am. I was suffering from tailbone pain for the last two months, but now I'm doing these exercises and I got up to 80% relief in pain.
Thanks you so much for your appreciation 😊
Hope you will soon get completed relief
Keep moving 🏃♂️and keep smiling 😊
Thanks & Regards
Got u recovers completely
@@JaiShreeram-tr7cs kesa he ab aapka dard
Really Sach me aapko tail bone pain Kam ho gaya hai
How much time it took for you to get completely recovered?
Thanks a lot Pratibha mam I was suffering from tailbone from last 1 year and after doing these exercise I am getting well day by day within a week.
Hello ,
I am glad to hear this 😎.
Keep moving and keep smiling 😊
And keep supporting me 🙏🏻
Please do subscribe my channel 🙏🏻
I was badly in pain today and suffering from last 4 months. I saw this exercise today and did while viewing ur video and i got instantly great relief from the pain. Thanx a lot ma"m from now onwards i will continue this exercises on daily basis. Thanx once again.😊
Hello,
It was really great to hear that you got instant relief 😊,thanks for appreciation and keep doing exercises that definitely will help.
U cured?
Thank you very much mam aap ne Jo exercise batata vo Karne se Mera tail bone pain bahut Kam ho gaya hai , thank you 🙏🙏🙏
I am glad to hear this 😊🙏🏻
वाह प्रतिभा वाह ,हमारी शुभकामनाएं खूब आगे बढ़ो
Thanks mam...i am going to follow these tips by next day morning...
I was suffering from six month but i have done these exercises while watching ur vdo i felt immediate relax thanx mam
Kitna tym mai relief milaa
Sabse best exercise hai man I got relief
Thanks for the knowledge of Happy baby exercise. It really interesting.
आपने अच्छा समझाया है हिंदी अंग्रेजी दोनों भाषा वालों के लिए बेहतर वीडियो ट्यूटोरियल बनाया है!
यूज करने के बाद फायदा कितना हुआ ये भी बताएँगे!👌
Tnq so much mam really benifit to hua hai🙏
Great 👍🏻
These exercise instantly help in case of long sitting position. Must try.
Very good
Thank you mam 🙏🙏your exercise is so relaxable I have tailbone pain since last 8-9 years , but from last 1 month I have so much pain ,I do your exercise 2 days I got so much relief ,but after exercise my tailbone exercise increases so much I am not getting relax after bed rest
Please give some suggestions 🙏🙏
This should not hurt after exercises,
May be you are progressing your exercises very fast .
Everything takes time do it step by step
Do hot pack also on tailbone or sits bath
Ok thank you mam 🙏😍
Correct 💯💯❤️
Thanks for the video
Thank you so much kafi relief mila bahut pain tha
Acha laga
नाईस
Thanks mam how you explained nicely following while watching video feel lots of relief God Bless U LoL
Nice di
Thanks mam.. For your kind effort
❤good
Good explanation
Thank you madam
Very nice
Excellent
Thank you ....☺️🙏🙏
Nice than u
Nice 👏👏
Thanks a lot
Thank you mam drd bhot kam hogya 😊😊😊😊😊
Really relaxed
Good exercise 👌
Very Helpful ☺️
Thank you
Thank you sister
Thanks for uploading worthy video.
I would like to know can these exercises will help in choronic coccydynia?
Anticipating for your reply....
Hello sir
Yes, absolutely this will work
I am a teenager and I am 15 I am a girl I have tailbone pain from 1 month and half in my x ray everything is normal but the pain doesn't go i eat medicine prefer by doctor what will i do now
Hello
Try these exercises, these are really effective.
First do these exercises and do hot pack or sits bath .
Thanks madam , what are the weightloss exercise which can be done by person with coxydynia
Hi
There are lots of exercises which can be done for weight loss..but I always prefer sequential steps😊so that body can avoid any further injury,
Start with walking 🚶♀️,,,it’s an best exercise then do mobility exercise and then work on strengthening
Eventually this will lead to weight loss without any injury 😊
Thanks for asking
Keep moving & keep smiling 😊
❤❤ thankyou ma'am
Mere daily ka traveling time 4 hours h lower back right side of spine and kind of tail bone me light pain hona start hua h.. life style bhut hi azib h 4 hours traveling then almost sitting work and then just lying very less physical work... what will be the best suggestions by you
Hello sir
I can understand it’s your job and lifestyle but this is your body only ,
You need to understand that your body should be your first priority.
We can’t change job but at least you can change lifestyle .
Try to take a break in between your work , walk around then again start your work , try with mobility exercises
You can modify your exercises in the sitting way that will help to relax your body.
As I always say your body should be first priority 😊
Hope you got your answer 😊
Tailbone pe giri hu pain hai 5days ho gaye ye exercise karni hai ya nahi
Send Vedic on sciatic pain relief video. Thanjs
Hi mam I got severe lower back pain while shifting gas cylinder what to do mam ? I can’t sleep it paining me a lot
Dr gave me a belt to wear but pain is not going ? Can I do these exercises? Pls reply if you can
Thank you for this. If pain persists then PT is required?
Nice video
Good
i have just feeling pain before 2 to 4 days what to do?
I have tailbone pain since last one year.i have done x-ray, MRI, CT scan.
There is no fracture, only swailing.after riding bike or more time siting heavily pain.
Doctor told that don't ride bike and don't do exercise,that will create more pain.
So,mam what i do??
Hello ,
First you need to rule out why there is swelling? Is there any other physiological reason or not .
Definitely you have to avoid sitting on hard surfaces, and use donut pillow during sitting (isme sarmane wali koi baat nai he your body should be your first priority),
Jab bike pe bethate he to tailbone pe hi sara pressure hota he isiliye try to avoid but this is not permanent solution,you have to do sits bath for tailbone pain and start
Glutes strengthening exercises
Kegel exercises
And then do these exercises which is in the video
Definitely this will help
What is sits bath?
And what is glute and kegel exercise?
I m not riding two wheeler since last few days.
@@harsodamukesh1916 sits bath means sit in hot water tub.
Glutes means gluteus muscles strengthening and kegel exercises is a type of exercise,
You can check on google and try to meet a therapist, taki aap ye sari exercises seekh sako and kr sako
Mam muje tale bone or lower back pain hai kya mai eh exercise kar sakti hun meri age 65 hai main physiotherapy v karva rahi hu please suggest me
Mam I feel pain when I ride bike and after riding for some time, So after driving I feel pain on sitting at chair.
😍
Permanent tailbone theek ho skti Kya....I can't sit mein beithna chahti....plz tell permanently theek hoga Kya en exercises se
Ma'am mera histactomy hua hai 2month pehle aur mujhe abhi ye pain ho raha hai mai kar sakti hun
Hello
Usually 3 months lagte he fully recover hone me but fir bhi Mai yahi suggest karungi ki 3-4 months aur wait kr lijiye
Abhi ke liye aap donut 🍩 pillow use kr sakte he during sitting
This will definitely help
Mam...1 month phle main scooty se gir gy thi..but maine kal xray krwaya
.kal pta chla ki mujhe tailbone me frature h.. ab main ye aapki exercise 3 months k baad start kru kya ??
Hello ,
Yes start after 2 months
But right now you can start kegel exercises
How are you now?
Kya tailbone pen Garam Thanda kaun sa Sheikh karna chahie
Hey mam I suffering that pain from one week please give me a permanent solution please 🙏🙏🙏🙏🙏
Hello
As I recommend in this video
So hot pack and exercises
And if there is sever pain then consult to the doctor so that he can prescribe some medicine which will help to calm down pain then continue with exercises
@@aapkifitnessphysiodr.prati8416 mam running Karne se tail bone ki Dard aur badega Kya?
@@shrishri3474 nahi pain even kam hona chahiye
@@aapkifitnessphysiodr.prati8416 Matlab mai running kar sakta hu ?
Tail bone fractured ke kitne din bad exercise karane hai..
Mam Mai study krta hu mere ko 3 din se pain ho rha hai . Exercise se theek ho jayega yaa Dr. Se consult krna hoga
Hello ,
Try to do these exercises but anyways pain jada badhe usse pahle doctor se jarur mil lena because as a student you have to sit for a long time.
Take care and all the best
I have hairline fracture in tailbone... Not curing after 2months... Can I do these exercises ?
Fracture always take minimum 3 months to cure
And also there is lot of precautions during these 3 months
Normally for fracture we use plaster to immobilise fractured area but in coccyx case we can’t use plasters
Still you have to wait for 1 more month
First check with your doctor whom you have showed earlier.
@@aapkifitnessphysiodr.prati8416 thanks for responding.
Ab fracture theek h
@@aapkifitnessphysiodr.prati84167:19 7:21
Ma'am exercise ek din mai kitne baar karna hai kitna samay karna hai
Hello sandeep
Exercise ke repetitions and sets dono video me mentioned he 😊but fir bhi bata deti hu 😎
Ek bar me kam se kam 5-10 repetitions hone chahiye and sari exercises poore din me kam se kam 2-3 bar honi chahiye
But alag alag time pe , ek sath nai
Nice
Kai ya exersice sciatica pain main use kar suckty hain
Can we do these exercises in sciatica pain ? Plz answer i suffering from sciatica pain ?
Hello
Can be done but sciatica is totally different condition
Mene sciatica relief ki bhi video banai he you can see those exercises and try those
Definitely will help
SCIATIC NERVE PAIN RELIEF EXERCISE सायऐटिका का इलाजFOR HOME & OFFICE, By-AAPKI VOICE DR.PRATIBHA(PT)
czcams.com/video/4vLGFnMmJDY/video.html
Ma'am 3 months ho gye freature tha kya exercise karna hai
Fracture ? Kis bone ka tha ?
Mam mere dono kulhe me pain hota hai vaha dabane pe bhi dard hota hai
Kya vo tailbone hi hai
Hello ,
Ye jaruri nai he ki apko tailbone pain hi ho , ho sakta he hip stiffness ki wajah se pain ho ya aur bhi hips ki muscles he uski wajah se ho , ya back ki wajah se hip me pain aa raha ho .
Aap kisi doctor ya kisi physio se consult kijiye and rule out karaiye ki kya issue he
@@aapkifitnessphysiodr.prati8416 ha muze muze back pain bhi hai but vitamin ki goli le raha hu
Aap say bi nichay nahi baithaa jaa raha hai 😂...
7month se pain relief hi ni ho raha chit nahi late pa rhi bahut pareshan hun
Hello
Sorry for late reply
Aap sits bath kro and ye exercises sath me kriye
Relief mil jaega
And agr bhoot jada pain he to apne Dr se consult krke koi anti-inflammatory medicine leni padegi
Breathe nahi samjh aayaa 😂
Mam 3 month ho gya tell bone coccyx freature tha Ma'am exercise kar sakta hu
Hello sandeep , normally it’s takes 3 months to heal that depends on the body to body also , but yes you can start exercise and you need to do stretching exercises as well as strengthening exercises for hip and core also , it’s important and use donut pillow for sitting.
Keep moving 🏃♂️and keep smiling 😊
Hello di...mere bhi tailbone m pain h 4 months ho gye...ab to us haddi ko chhune m bhi dard hota h...kya m ye exercise kru to theek ho skta h
Hello
Bilkul shuru kr sakte he lekin usse pahle sits bath krna he ya garam pani se sikai kro and jab bhi betho donut 🍩 pillow ata he uspe baitho.
Aram mil jaega .
Aap ye sab kro fir mujhe batana pain kesa he 😊ok
@@aapkifitnessphysiodr.prati8416 ok di..sikai kb tk krni hai di...nd mere ko relief milta hai to m aapko jarur bataungi😊😊 nd thanku so much di
Sekai ka koi nuksaan nai he jab tk pain he tab tak kro
5 mint daily morning and evening
@@aapkifitnessphysiodr.prati8416 ok di😊😊
Hi, will this help with type 2 tail bone bent
Yes definitely
Try this , and most important everything takes time,
Be regular with exercises and do let me know after that
Kal se karte h
Mam when I sit on the motorcycle then I have pain in back
Hello,
There is lots of reason for back pain …..may be motorcycle seat is hard or may your muscles are weak around the buttocks which creating pressure on your back etc .
Need to rule out.
Thanks
And continue these exercises
This will definitely work 😊
Kia bed Py ye exer cise jr sakty
Hanji bilkul kr Skte he
One time me, 2 bar Kar Sakte Hain
meri delivery normal hui thi dilivery k bad h s hi y tall bon ka dard ho rha h kya y exercise s theek ho jayga
Yes
Definitely 👍🏻
For 10 days apko ye exercises krni he and then kosis kariyega ki ghr me aap ek time pochha lagaiye atleast for 1 month
Pain apka poori tarah se gayab ho jaega
I know sunne me thoda ajeeb lag raha hoga but it’s very effective 😊
Agar apki delivery ko 6 month ho gaye ho tabhi try kariye warna nahi
@@aapkifitnessphysiodr.prati8416 mame dilivery ko to huwe 1 year ho gya h pocha beathker hi lagana h
@@saistamalik4811 yes Beth ke hi lagaoge tabhi muscles stretch hongi and relief milega
Gm didiji
😂good exercise 😊
Ma'am reply
Done ✅
Mam iss exercise ko kis time krna chahiye ,morning / evening
Hello
Exercises ke reputation and sets (means kitni bar krna he ) ye bhi mention kiya he
Only 1-2 sets will not help much
At least 4 bar krna hoga poore din me achha effect lane ke liye
Ma'am kya is doran scooty chalni cheiye...
Actly teen din se dard hai. Kya scooty chlane se to nhi.
Volini spray use karni chahiye
My age is 36
मैडम लास्ट वाली एक्साइज मरीज़ नहीं कर
सकता
Fracture m kya kre
Hello ,
Try to avoid sitting on hard surfaces ,always use donut pillow for sitting,
Try to avoid any jerky movement,
Do kegel exercises and sits bath
@@aapkifitnessphysiodr.prati8416 thanks
@@aapkifitnessphysiodr.prati8416 mam tailbone k vajah se things m bhi sweeling aati h
Swelling to nai kah sakte, well esa normally to nai hota but yes apko pain jarur feel ho sakta he because directly and indirectly muscle ek dusre ko support krti he ,sari muscles interlinked hoti he to ho sakta he ki because of tightness of tailbone muscle wo thighs pe bhi effect dal rahi ho
Muscles spasm aaya h report m
Plz mam no deo bhut drd rehti aa
Treatment for coccyx angulation..
Can i send u my reports
Yes please
@@aapkifitnessphysiodr.prati8416 what's app no of clinic?
Mail on this
Pratibhachakrawarti09@gmail.com
Mam meri age 19 h aur pain hota h hmko
Hello
Kaha pain hota he ?
Agr tail bone me pain he to ye exercises kar ke dekho agr problem solve nai hoti he to pls mujhe fir se msg karna
Muj sa chaukri mar kr ni batha jata
Tell bone dislocated ho toh
Hi
There is lots of reasons if dislocation of tailbone is due to trauma then definitely first you need to take medical help then when doctor ask for physiotherapy then definitely you can start these exercises 😊,
These exercises will definitely work
Mam ye exercise krte time mai paad de rhi hu 😂😂😂🤣🤣
Apko...haye garmi m dance krna chiye tha
Apka bf ko to maja aa jata hoga
Very good
Very nice
Thanku so much ma,am .
Tailbone andr ki or mud gay he to kya ye exercises se thhik ho skta he?
Hello
Jo bhi bony changes hote he unme koi difference nai aya he but haa agr muscles tightness ya muscles imbalance ki wajah se tailbone modi he to definitely thik ho jaegi
But exercises regular karni padegi
@@aapkifitnessphysiodr.prati8416 actually me gir gay thi to tab se problem he nd x ray me tailbone bend aaya he to treatment chal rhi he but doctor said 1 Sal lagega.. dets y asking ki thhik ho to jayega na kyuki from last 1 nd half year se I'm suffering.