• Chris Kelly

Tailbone and lower back pain exercises

The middle of your back aches some or all of the time. Sometimes it starts on the left or moves to the right but always ends up back in the middle. It feels better when you pull your knee to your chest and worse when you sit with your knees bent or stand for long periods.

These are all signs of a extension based back pain and sacral pain due to an inability of these two areas to flex and tip backwards. The reason why this happens is that we lose the ability to move small segments of our spine individually due to standing or sitting statically for long periods of time.

๐—ฆ๐—ผ ๐˜„๐—ต๐—ฎ๐˜ ๐—ฐ๐—ฎ๐—ป ๐˜„๐—ฒ ๐—ฑ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐—ต๐—ผ๐˜„ ๐—ฑ๐—ผ ๐˜„๐—ฒ ๐—ธ๐—ป๐—ผ๐˜„ ๐—ถ๐˜ ๐—ถ๐˜€ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ถ๐—ป๐—ด? What we can do is restore this area's ability to move freely, mindfully and often. As we increase pain free range of motion, the body should recognize less threat and let go gradually.


The one thing that is certain is that if the exercises we utilize work, we will see immediate changes in certain tests which apply to this area. For today, I am including two tests (videos 4 and 5) which correspond with backwards tilt of the sacrum. Try these before and after our exercises and see if there is a difference. If they don't work, try something else!


Exercise interventions (videos 1-3):

1. Side lying hamstrings with reach

2. Lateral egg rolls 3. Supine cat-camel (try this as a sub for regular cat-camel)



Test/re-test (videos 4-5):

1. Squat

2. Side lying hip extension

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