If you have bad knees, put a pillow underneath them for an extra cushion.

Face your knees slightly away from your body at a 45-degree angle from your torso.

You may feel a slight stretch in your hips or your glutes as well.

If shifting your hips back and forth is too much, just stick to a classic child’s pose.

If you feel a twinge in your upper spine, don’t arch up as much. You should feel a stretch in your lower back and your tailbone area.

This is the “cow” part of the stretch, since your back looks like a saddle.

You can go back and forth about 5 times. [9] X Research source

If you need some extra cushion, slide a pillow beneath your spine.

This stretch will focus on the lower glute muscles in your left buttock. [12] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021.

You might also feel a slight stretch in your hip flexor as well. If your back starts to hurt, lower your knees down just slightly.

It’s important to stretch the lower buttock muscles since those connect to your coccyx. If those muscles are tight, they can spasm and cause a lot of pain.

If your right knee is sore, put a cushion underneath it. If you’re having trouble balancing, put your hands on your hips.

If kneeling is too uncomfortable, you can try this stretch standing instead.

For an added stretch, raise your right hand and tilt slightly over to the left. Stretching your hip flexors can help loosen the muscles around your coccyx so the area doesn’t feel as tight or sore. [18] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021.

You can switch back and forth about 10 times.

This is really helpful to have if you sit a lot during the day at your job or at school.

It can also help to shift from side to side as you’re sitting to alternate the pressure on each buttock.

You can also try sleeping on your side, although this can still put a little bit of pressure on your tailbone.

Wrap the ice pack in a towel to avoid hurting your skin. If you’ve injured yourself, you can ice your tailbone every 20 minutes for the first 48 hours. After that, you can do it 2 to 3 times a day.

If you have heart disease, kidney disease, liver disease, or high blood pressure, talk to your doctor before using these medications. Always follow the dosage instructions on the bottle.