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Ouch, my tail bone!
I have posted about my strained back muscle earlier. And it did get better after about 4weeks of rest. So it really took me off the pole for a solid month that I will have build up my upper body strength all over again.
And I have one other problem. I think I hurt my tail bone real good when I first started doing layback or bat to slide down to elbow stand and handstand. All those moves that involves the contact with my tail bone. At some point, I could not let my tail bone have contact with the pole. Not just that, I could not even do sit ups on the floor becasue my tail bone hurts so much. It has been 2~3 months since I last did the layback move and my tail bone still hurts slightly if I sqeeze my glutes. So I am scared of doing this move again.
How do you keep yourself from hurting your tail bone doing the layback? Any tricks and secrets you would share? -
10 Replies
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I don’t really understand how your tail bone is even making contact with the pole?
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I was wondering about this, my tail bone doesn’t touch the pole in a layback but my bottom is big. I did see other threads of girls who were having the same problem. from reading the threads I could really figure out what the solution was. the only thing that made sense was to squeeze your glutes so that your tail bone doesn’t touch the pole. but it sounds like your tail bone is hurt and squeezing hurts you also. could you have an injury? there is a tiny bony on the end of the coccyx that is delicate and easy to break, but it is very painful. did you ever fall or press really hard into the pole? if it is hurting you outside of pole, like when you sit or walk maybe you should get it checked out. or maybe it was just really bruised and is taking a while to heal. there are nerves in that area that can become irritated and may just take time to calm down. I wouldn’t do moves that hurt your tail bone until you know what is going on or feel better. Hope you are doing better.
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I *could not* figure out…
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When I first started doing laybacks, especially CAR, I remember it hurting my tailbone, especially on the smaller diameter pole. Not sure what I am doing differently now, in fact I almost forgot about it until I read this post. I am thinking when I first started working on them I kinda “sank” backwards instead of arching my back and slowly laying back.
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If you really squeeze your glutes it will protect your tailbone to a great extent. I bruised my tailbone badly way back (not pole related) and it was a good 2 months before it felt right. It was probably 3 months before I could comfortably do a layback again, and that’s one of my favorite moves.
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Squeezing your glutes can definitely help but from what it sohnds like, you may have an extended tailbone if even situps hurt you. Some people have this and I’ve know as well as trained a few women who have had this and the best conclusion was that some moves aren’t for everyone. As far as pole went, they pretty much just had to stay away from CARs and did all of their releases aa crossed-knee. They certainly had strong glutes and engaged them, but everyone has different anatomy and you can’t change your bone structure (or at least not without some crazy surgery!) If anyone else has seen this and found a better solution, though, I would love to hear it!
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Yes i have a flat bum, no fat on it at all and i really have to be careful with my tail bone, i have always had problems with sit ups and sitting for long period, i need to use a cushion under my butt and doing laybacks i do need to really squeeze the glutes but it only helps a little, it is just the way my anatomy is unfortunately. So I concentrate on the moves I can do without risk of injury.:)
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I’ve got problems with my tail bone on certain moves. But then again, mine hurts when I sit too. I’ll try the glute squeezing!
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I’ve come to the conclusion that I have an extended tailbone because it hurts me to do situps on hard surfaces and cross knee releases hurt my tailbone as well (I still do them though because they’re super awesome looking) and well as sitting on certain angles for long periods of time.
No amount of glute squeezing has thus far completed solved the problem but it can make it more bearable.I’m also graced with this weird bone on the top on my foot that sticks out and stops me doing a few things others can do so I’ve just learnt that some tricks just don’t work as well for certain people. It’s just a matter of finding what works for you.
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I have a similar problem. I have padding on my bum but my tailbone is on the longer side an is slightly above my butt. I can do do CAR but when I do full sit ups and v shaped ab workouts or when I’m doing floor work and kicking my legs it hurts. I used to push through it and after doing a lot of sit ups my skin would be red and sore from the pressure between my bone and the mat. You just have to modify and find what works for you.
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