By: Dr. David Oliver, DC, Last Updated: February 7, 2021
In this video, Dr. Oliver shares 5 ways to ease tailbone pain naturally. When we talk about the tailbone what we’re really describing is the coccyx bone which is right at the base of you spine.
Tailbone pain is typically worst when you are sitting because it puts more pressure on that area. It usually occurs for these reasons:
- A fall where you land on your tailbone
- Sitting on hard surfaces for extended periods
- Anything that puts repetitive or excessive pressure on your tailbone
- Stopping the irritation that is causing pain
- Self Massaging the muscles in the area
- Stretching to reduce the irritation caused by tight muscles
Now, let’s talk about how you can deal with this pain.
5 Ways to Ease Tailbone Pain
#1 – Ice It
If you’re feeling pain and the area is inflamed, the first thing you should do is apply ice. For this particular area, apply ice for 20 minutes, remove it off for at least 1 hour, and then repeat as needed. This will help reduce the inflammation.
– Do NOT sit while you are icing. This will only cause more pressure on your tailbone. You should lay down while you are applying an ice pack.
#2 – Self Massage
One of the consequences of Tailbone pain is that the muscles in the area can tighten up. These muscles include your glutes, piriformis, and hip rotators. You can massage these muscles by applying pressure with a massage ball, or a foam roller – to reduce the tension.
– Please note, we don’t want to massage the bone directly, but rather the muscles in the area that are tight.
#3 – Reduce Pressure
One of the most important things you need to do is to stop irritating your tailbone. Since sitting tends to cause the most pressure, you should eliminate or reduce the amount of time you spend sitting. If that’s not possible, there are special pillows you can purchase.
Look for a pillow that has a hole right where your tailbone is located. You can also try sitting on an airplane neck pillow or anything else that will help reduce the pressure. You can use it at your desk, in your car, or anywhere else you’ll be sitting, especially with hard surfaces.
#4 – Cat & Cow Stretch
Another way to help calm the area is by light stretching.
The first stretch is the Cat-Cow. This stretch takes your spine through full ranges of motion to reduce the tone in that area. By mobilizing your lumbar spine and pelvis, you will decrease the stress on your tailbone. You can do a version of the Cat-Cow while seated too.
– Most of the movement for this stretch comes from tucking and untucking your pelvis.
#5 – Figure-4 Stretch
The second stretch you can do is a Figure-4. You’ll lay on your back for this, but make sure you’re not putting any pressure on your tailbone. Try to lay on a soft surface or put a towel/pillow if needed.
Hold this position for 20-30 seconds so that you can feel the stretch through your glutes. If it triggers the pain in your tailbone then this is not a good stretch for you to do.
Dr. Oliver has been practicing in Massachusetts since 2007. He is a graduate of Marist College where he received a Pre-Med Bachelor of Science degree in Biology. Dr. Oliver then went on to pursue his chiropractic career by attending Palmer College of Chiropractic West, where he graduated Cum Laude. Dr. Oliver has his diploma in rehabilitation, which allows him to combine rehab and corrective exercise with traditional chiropractic treatment. This gives his patients better long term results.
Many studies find that non-surgical treatments are successful in approximately 90% of coccydynia cases. 1 Treatments for coccydynia are usually noninvasive and include activity modification.
The first line of treatment typically includes self-care that can be done without the assistance of a medical professional, such as some of the following:
- Non-steroidal anti-inflammatory drugs (NSAIDs). Common NSAIDs, such as ibuprofen (Advil), naproxen (Aleve), or COX-2 inhibitors (Celebrex), help reduce the inflammation around the coccyx that is usually a cause of the pain.
- Ice or cold pack. Applying ice or a cold pack to the area several times a day for the first few days after pain starts can help reduce inflammation, which typically occurs after injury and adds to pain.
- Heat or heating pad. Applying heat to the bottom of the spine after the first few days of pain may help relieve muscle tension, which may accompany or exacerbate coccyx pain. Common heat sources include a hot water bottle, chemical heat pack, long-lasting adhesive heat strip, or hot bath (as long as weight is kept off the tailbone in the bathtub).
- Activity modification. Alterations to everyday activities can help take cumulative pressure off of the tailbone and alleviate pain. These activity modifications may include using a standing desk to avoid prolonged sitting, using a pillow to take the weight off the coccyx, or adjusting posture so weight is taken off the tailbone when sitting.
- Supportive pillows. A custom pillow that takes pressure off the coccyx when sitting may be used. Pillows for alleviating coccydynia may include U- or V-shaped pillows, or wedge-shaped pillows with a cutout or hole where the tailbone is. Any type of pillow or sitting arrangement that keeps pressure off the coccyx is ideal and largely a matter of personal preference. A supportive cushion can be useful in the car, as well as in an office, classroom, or at home.
Dietary changes. If tailbone pain is caused by or worsened with bowel movements or constipation, increased fiber and water intake, as well as stool softeners, is recommended.
If the above treatments do not help manage or alleviate coccyx pain, additional treatments administered by a doctor, chiropractor, or other medical professional may be necessary.
Additional Non-Surgical Treatments for Coccydynia
If tailbone pain is persistent or severe, additional non-surgical treatment options for coccydynia may include:
- Injection. An injection of a numbing agent (lidocaine) and steroid (to decrease inflammation) in the area surrounding the coccyx may provide pain relief. The physician uses imaging guidance to ensure that the injection is administered to the correct area. Pain relief can last from 1 week up to several years. If the first injection is effective, patients may receive up to 3 injections in a year.
- Manual manipulation. Some patients find pain relief through manual manipulation of the coccyx. Through manual manipulation, the joint between the sacrum and the coccyx can be adjusted, potentially reducing pain caused by inadequate coccyx mobility.
Massage. Coccydynia may be reduced or alleviated by massaging tense pelvic floor muscles that attach to the coccyx. Tense muscles in this region can place added strain on the ligaments and sacrococcygeal joint, limiting its mobility or pulling on the coccyx.
Stretching. Gently stretching the ligaments attached to the coccyx can be helpful in reducing muscle tension in the coccygeal area. A physical therapist, chiropractor, physiatrist, or other appropriately trained healthcare practitioner can provide instruction on appropriate stretches for relieving coccyx pain.
After attaining sufficient pain relief so movement is better tolerated, daily low-impact aerobic activity is beneficial, as the increased blood flow brings nutrients to the area and encourages the body’s natural healing abilities. An additional benefit of aerobic activity is the release of endorphins, the body’s innate pain-relieving chemicals.
If non-surgical treatments or pain management methods are effective, prolonged use of these methods is a reasonable treatment option. In rare cases, a patient’s pain does not respond to non-surgical treatments and surgery on the coccyx may be considered.
Pain occurs in many parts of the body. It is common to have pain in the arms, legs and back. Some people also have pain in the anus, the bone of the anus is called talon, many people are unaware of talon pain. The quality of life begins to decline as a result of tablone pain. Due to the lack of information about Tabalone pain, many people delay its treatment. Today in this article we will tell you in detail about talon pain. After all, what is tablone pain? What causes tablone pain? Also how is it treated at home. Let us know about this in detail-
What is tablone pain? (What is Tailbone Pain)
Tableone is a kind of bone pain. This is called the coccyx. This bone is located at the end of the spine. The pain that occurs in the last part of the spinal cord is called talon. Apart from this, it is also called coccydynia.
Tailbone Pain Symptoms
Pain in the tailbone is one symptom. Apart from this, many other symptoms are also seen in this condition. like-
Difficulty in moving.
Pain when turning.
Pain during defecation.
Pain during sex.
Tailbone more sensitive.
Causes of Tailbone Pain
Pain in pelvic muscles.
Frequent bruising at the site of injury.
Musculoskeletal injuries such as fractures and ligaments
lower gastrointestinal (gastrointestinal) or urogenital disorders
Home Remedies for Tailbone Pain
You can treat the pain in tablone with home remedies. Today we are going to tell you about some such home remedies, which can be used to get relief from talon pain.
You can get relief from tablone pain by massaging. You can use any type of oil for massage. To massage, take any massage oil in your palm. Now apply it on the affected area with your fingers. After that massage with light hands. Massage daily for about 10 to 15 minutes. This will give you relief from tablone pain. Tableone pain can be relieved by massaging regularly.
- Hot or cold compress
You can also get relief from talon pain by rinsing with warm water or cold water. For this, take hot water or icepack in a bottle. Now apply it on your affected area for about 20 minutes. This can give you great relief from tablone pain.
Irrigation with hot or cold water can help relieve talon pain. According to the report of NCBI (National Center for Biotechnology), compressing the affected area with hot or cold water can relieve pain. According to research, with hot or cold packs, you can get relief from tailbone pain for some time. Along with pain, swelling can also be relieved by compressing.
- Castor Oil
You can use castor oil to get rid of tailbone pain. To use this oil, heat castor oil on the spine and apply it. Now tie it with the help of a bandage. After that open it after a few hours. For better results, apply castor oil at night. This can provide relief from pain to a great extent.
- Epsom Salt Bath
Taking a bath by adding Epsom salts to lukewarm water can help relieve Tablone pain. For this, take lukewarm water in 1 tub. Add 2 cups of Epsom salt to it. Mix the salt well in the water. Now lie down in it for about 10 to 15 minutes. At the same time, if you are taking a bath with salt in the bucket, then take a bath with it. Tailbone pain can be relieved by taking a bath by adding apple salt to lukewarm water. Experts say that hot water causes pain in musculoskeletal conditions. Musculoskeletal injury causes pain. Because of this, Epsom salt is considered good for tailbone pain.
You can also take the help of vitamins to get relief from tailbone pain. Actually, vitamin D and calcium are needed to keep bones strong. Vitamin D strengthens all the bones in the body. In addition, calcium can also help you strengthen bones.
Prevention Tips for Tailbone Pain
You need to follow some important tips to prevent tablone pain. Let’s know about those tips-
Do not lean back while sitting.
Don’t go cycling.
Do not sit in one place for a long time.
Use a cushion or gel donut while sitting.
Keep changing your sitting position.
Your talon pain may increase during sex. So avoid it during this time.
How should your diet be in tailbone pain?
Eat fruits, vegetables and grains regularly.
Consume non-fat or low-fat dairy products.
Include calcium rich foods in your diet.
Eat a diet rich in beans and meat.
Include a variety of foods in your diet.
Eat a diet rich in vitamin D and calcium.
Do not eat high fat food
Avoid alcohol and smoking.
Do not eat a diet high in sodium.
Avoid food containing cholesterol.
In case of any kind of pain around the spine, contact the doctor immediately. So that the doctor can give you the right advice. Before adopting any kind of home remedy, take necessary advice from the doctor once.
Tailbone pain causes- symptoms-and-home-remedies
Driving a car
Coccyx pain sufferers often find driving particularly painful. Car seats force you to lean back, with your knees higher than your bottom, so that all of your weight is put around your coccyx. Then there are bumps, corners, and the fact that you have to push with your legs to drive. So your coccyx is under pressure, hammered from below, and pulled around.
If you have to drive, try a coccyx cushion. The type that is wedge shaped will help to make the seat more level. If using a cushion raises you too high up, or puts the curve of the back of the seat in an uncomfortable position, you could modify the seat.
Try tilting the back of the seat as far forward as it will go. It’s a strange position to drive in, but it takes pressure off the back of the coccyx and helps some people. Alternatively, you can make a foam cushion to cover the back of the seat, but which ends about 15 cm (6 inches) above the bottom of the seat. Again, this takes the pressure off the back of your bottom.
Many cars make you lean back, often with your feet nearly as high as your bottom. A car with upright seats is much more comfortable. Try sitting in different cars to find out what works for you. A car with automatic transmission is easier for most sufferers.
If possible, avoid driving – get someone else to drive instead, join a car pool, use taxis (lie down in the back), buses or trains, walk, move closer to the shops. If someone else is driving you, lie down on the back seat, or wind the front passenger seat nearly flat. It doesn’t have to go completely flat before it takes the pressure off the coccyx. In this position the seat belt won’t be much good, so make sure you have a safe driver.
Some people have gone so far as to get a van modified with a bed in the back. Sheer luxury! See Angie Gray’s travel tips.
Anonymous writes: My over-90 mother has a ‘disintegrating coccyx’. Driving her even for 10 minutes caused her pain. We experimented with a variety of cushions and changed the angle of the seat back. What seemed to give us progress was when I slid my hand behind her back to find out where there were gaps between the seat back and mother’s back, and we just filled them up. We ended up with the seat back slightly reclined, plus three totally unmatched cushions side by side up the seat back, that supported her back all the way up, plus her head. Yes, it took a couple of minutes to get her installed. This worked very well, she could relax fully: a great deal of the weight of her upper body was supported by the seat back, and her head was supported: none of the muscles in her back needed to be tense.
Travelling by air, if you can afford first class then you will be able to lie down. If not, then take any opportunity to stand. I go to the toilet as soon as the aisle is free, and stand outside it for half an hour. For air travel, here is Linsey’s travel tip: When you have to take an airplane trip, lean all the way over during ascent. This keeps the coccyx from being compressed from the pressure of rising. When the pilot announces that the plane has reached it’s cruising altitude, sit up and notice how much better that feels!
It’s easy to stand on trains, if your feet don’t hurt too much. If you are going to sit, get a seat with a table and lean across the table.
Before I had my operation to remove my coccyx, I used to kneel on the seats of trains, if they weren’t too crowded. I used to find a seat where I could kneel up, leaning my front against the back of the seat, and look over the top of the seat, resting my arms on the top. I didn’t do it if there’s someone in the seat behind, because it would be rude to hang over them.
Coccydynia is a word that literally means “tailbone pain,” and there are several causes. Usually there was a prior injury, like abruptly falling onto the tailbone, that results in persistent pain at the bottom of the spine. The pain could have started right at the time of the fall, or could slowly progress to become painful months or even years after the event. Very often the spinal joints above (at the lumbar spine) can refer pain down into the tailbone, or the ligaments that attach to the tailbone can become irritated.
Either way, the tailbone is usually painful to direct pressure at the end of the spine. People may slump way down in the chair to move the pressure to the back of the pelvis (onto the sacrum). Unfortunately, that posture puts the lower back into more forward bending, and may worsen symptoms later.
Standing can relieve pain by eliminating the tailbone pressure from the chair and possibly improving spinal posture. Regular standing is not a completely desirable solution either—medical studies on increased standing at work report greater risk factors for atherosclerosis and heart disease (1,2) . Standing and walking the greater part of the day will also nearly double the likelihood to be hospitalized for varicose veins (3) . A recent study showed surprising improvement in productivity and a significant improvement in neck and low back symptoms with very little standing—using work-break software for brief posture changes made a significant difference whether people used a sit-stand workstation or a conventional sitting work station (4) .
Seating Posture Matters
How we sit in the chair makes a big difference for how the whole body works, and it’s smart to look more closely at sitting posture. Chairs that only lean backward may not be best when work moves the body forward.
Photograph 1 – Neutral spine
Photograph 2 – Spinal collapse
Photographs 1 and 2. The top image shows the reclined sitting posture with good spine posture and low disc pressure compared to standing. The bottom image shows the same chair adjustment, but when the body moves forward the spine bends into the very worst posture, nearly doubling disc pressures in the low back, and increasing risk of long-term spinal problems.
Sometimes people will try to sit well even if the chair does not support them. Perched posture (Photograph 3) is an easy way to sit upright in a chair that only leans back, but imagine what that posture will do to tailbone pain! A chair with a forward tilt (Photograph 4) may support good spine postures better when the work is forward, because the pressure is carried through more of the thigh while the spine is upright.
Photograph 3 – Perched seating
Photograph 4 – Balance spine
Photographs 3 and 4. The top image shows the “perched” sitting posture when the user chooses good spine posture, but works harder without back or leg support. Can that posture be a cause of tailbone pain? The lower image shows forward work with the balanced spine actively supported by the legs, full thigh support on the chair, and the work surface provides full forearm support for forward tasks so forward, upright sitting postures are easier.
Some chair manufacturers, like Office Master, have chairs with fully adjustable seat pan angles, and there are options to modify the seat pan with a cut-out in the upholstery to relieve direct pressure on the tailbone.
When sitting away from the office, like in the car or home, the seat can be modified with a wedge cushion that provides relief for the tailbone, which may help improve sitting tolerance. One example of a seat cushion is the Jobri BetterBack Sacro Wedge.
Jobri Betterback Sacro Wedge
Interestingly, the wedge cushion also helps move the body forward like the seat pan tilt mechanism in some adjustable chairs to relieve forward bending on the lumbar spine, which is the common problem for sitting.
There’s something wrong if it hurts to sit
Looking closely at how the chair and workstation position the spine is an important component of a good ergonomic evaluation, and the solution should offer relief. Even a perfect workstation may not resolve the problem, and a medical professional like a doctor or physical therapist should be able to offer effective treatment when there is a simple mechanical cause.
John Fitzsimmons is a Certified Industrial Ergonomist and a Physical Therapist skilled with treating musculoskeletal injuries. He is the principal consultant for Ergonomics First, Inc.
- Krause, N, et al, (2007). Occupational activity, energy expenditure and 11-year progression of carotid atherosclerosis. Scandinavian Journal of Work and Environmental Health 33, 405-424
- Krause, N, et al, (2000). Standing at work and progression of carotid atherosclerosis. Scandinavian Journal of Work and Environmental Health 26, 227-236.
- Tüchsen, F, Hannerz, H, Burr, H and Krause, N (2005). Prolonged standing at work and hospitalization due to varicose veins: a 12-year prospective study of the Danish population. Occupational Environmental Medicine 62; 847-850
- Davis K., Kotowski S, 2014. Postural variability: an effective way to reduce musculoskeletal discomfort in office work. Human Factors (56) 1249-1261
Disclaimer: Results are not guaranteed*** and may vary from person to person***.
You never know how essential your tailbone is until you injure it. It’s located at the base of the spine, closely tied to your lower back and legs, and it controls much of your movement, whether sitting, standing, or walking. When pain hits, it can feel like every step you take sends a bolt of lightning through your nerve endings. Luckily, there are forms of tailbone pain treatment you can use to deal with pain naturally, including exercise and yoga. But, are there certain movements that can help you more than others? We’ve found some of the best exercises and yoga poses that can best give you tailbone pain relief.
Exercises for Coccyx (Tailbone) Pain
It may seem counterintuitive, but exercise could help relieve tailbone pain and help fix certain issues, depending on what has caused the pain. It can help sore muscles by stretching them out and loosening them up. The exercises can include:
1. Hand-to-Feet Stretch
Stand straight. Begin by bending down while keeping your legs straight (trying your best not to bend at the knee). Reach for your feet. Hold this position for 10 seconds and then return to standing straight. Repeat this movement five times a session, two sessions per day. Increase to 10 times a session after a week’s time.
2. Piriformis Stretch
While lying on your back, cross your left leg over your right leg so that your ankle rests on your right knee. Using your hands, grab a hold of your left knee and pull it gently toward the opposite shoulder. Hold it for 15 to 30 seconds. Relax and follow up with the same stretch on the other leg, and repeat this cycle two to four times.
3. Anal Lock
The name may sound funny, and you may even laugh the first time you perform it, but it can help. Do you know that muscle squeeze you do to prevent a “number two” accident? It’s that same muscle movement. Clench your anal sphincter for 10 to 20 seconds, and then gently release the muscle contraction. Do this for three to five sessions to start but working your way to 10 to 15 sessions a day.
Walking at a brisk pace (if possible) can help out your tailbone. The walk should be at least 15 to 30 minutes long and as brisk your injury may allow.
5. Weightless Squats
Squats, when done properly, can help your tailbone. Stand with your feet shoulder-width apart and begin the movement by flexing your knees and hips and sitting back with your hips. Go as deep as you can comfortably and then return to your starting position.
Swimming may help with your tailbone pain as you exercise the area much like you would while walking, but with little to no impact on your joints.
Beyond these exercises and stretches, you may find that certain yoga poses can help you deal with your tailbone pain, as well as aid in prevention.
Yoga Poses for Tailbone Pain Relief
Yoga is a set of exercises with low impact, and there are quite a few stretches and movements that can fall under the category of tailbone pain yoga. The following positions should help your tailbone, but you will need a yoga mat to perform them comfortably.
7. Triangle Pose (Trikonasana)
Place the back foot parallel to the back end of the yoga mat and the front heel in line with the arch of the back foot. Keeping both legs straight, inhale and lift the arms up parallel to the ground. As you exhale, reach forward before tilting the side of the body and lowering the front arm toward the floor, keeping the legs straight as possible the entire time. Keep the hand to the inside of the front leg. Only go down as far as feels good to you, maybe stopping at the thigh or midway on your calf. Keep the heart and torso open by keeping your arms aligned, as if pressing your body against an invisible pane of glass behind you. Stay in this position for five to seven breaths before gently rising up and repeating it on the other side of the body.
8. Side Angle Pose (Parsvakonasana)
Start by standing tall at the front of your yoga mat with your feet flat on the ground. Move the right leg back a few feet behind you while keeping the outer edge of the right foot parallel to the back edge of the mat. Align the heel of the front foot with the arch of the back foot.
Bend your front knee while making sure that you do not extend it over the front ankle. As you inhale, lift the arms up so they’re parallel to the ground. Then, bend the left elbow while exhaling, and lower the forearm to rest on the left thigh. Extend the right arm up to the sky, allowing your gaze to follow only as far as your neck will comfortably allow, or you can keep gazing at the ground. Deepen the posture by stretching the right arm up, along with the ear, and toward the wall in front of you. Keep the torso open and lines in the body long. Hold this pose for five to seven breaths, and then repeat on the other side of the body.
9. Bow Pose (Dhanurasana)
Lie on your belly with your arms resting by your side and forehead on the mat. Bend your knees and grasp the outside of your ankles. If you aren’t flexible enough or it hurts to reach the ankles, just reach toward the ankles. While inhaling, lift the torso up on the mat and send the soles of the feet toward the sky. Seesaw your way higher and send the feet up, allowing the movement to lift your chest higher. If reaching for your feet isn’t possible due to pain or flexibility, reach toward your feet. Stay for three to five breaths before lowering down to rest. Repeat this stretch three more times.
10. Cat/Cow Stretch
Begin by placing your body in a prone table-top position, with your hands directly under the shoulders and your knees directly under your hips. Arch your back up toward the sky (the cat position). Follow this by arching your back with your head lifting up (the cow stretch). As you perform the cat stretch, exhale your breath; as the cow stretch is performed, inhale. Perform the exercise for one minute.
These yoga exercises should help you relieve your pain as well as strengthen your tailbone area, but please take note: Not all yoga exercises are helpful. Try to avoid setu bandhasana, or bridge pose, as it may further injure the tailbone.
Your Tailbone May Hurt, but Exercise Can Help!
The first impulse with any injury is to rest it. It’s what we’ve been taught to do for most muscles and cuts: Don’t move it for a while. And while the same applies for the tailbone to start, eventually, you want to get moving and get your tailbone back into place. These tailbone pain relief exercises and yoga poses should help you get your tailbone back into shape and get you back to moving without pain.
Tailbone pain has a fancy name – coccydynia. This comes from the medical term for the tailbone, coccyx. Tailbone pain is caused by the inflammation of the coccyx and surrounding tissue. And whether mild or severe, it can be a bother. It makes it difficult for you to feel comfortable in any seated position. If the pain is severe, get help from a general practitioner. It goes without saying that if the pain is the result of an accident or injury, you must consult a doctor immediately.
The causes of tailbone pain include: 1
- Poor sitting posture
- A hard fall, especially backward
- Accidental injury while playing contact sports
- Repeated stress on the area while cycling or rowing
- Obesity or overweight
- Age-related decline of the spine
- Cancer that has spread from other areas
For mild tailbone pain or coccydynia, there are yoga poses and home remedies that may help relieve the pain.
1. Change Your Posture
The most important way to reduce tailbone pain is to avoid sitting for too long. This is very common if you have a desk job. We spend almost all of our working hours sitting in front of the computer or laptop. Since this is unavoidable, at least ensure you maintain good posture.
- While sitting, do not slump backward with your neck forward into a C shape.
- Take frequent breaks and small walks.
- Sit on a soft chair or seat to reduce the pain.
- Sit on specially designed coccyx cushions to reduce the pressure on the tailbone, thereby reducing pain. These are readily available in pharmacies.
2. Use Warm And Cold Packs
Apply warm and cold packs to your tailbone. Warm packs include hot water bottles and microwaveable heating pads. Cold packs are available as gel-filled pads in pharmacies. The hot and cold treatment is safe if used correctly. Heat causes the blood vessels to dilate, bringing more blood to stimulate healing of damaged tissues. Cold treatments can be used to reduce any swelling or inflammation near the tailbone area.
3. Wear Loose Clothes
Consider wearing loose-fitting clothes and avoid clothes like tight jeans or trousers that may put pressure on the tailbone region. Also, try avoiding heels and wear comfortable, flat shoes to reduce tailbone pain.
4. Try Yoga Asanas
Yoga asanas or poses that strengthen the spine, hips, and pelvis are the best for healing tailbone pain. Have patience, though. It might take a couple of months for the pain to vanish.
1. Mulabandhasana (Root Lock)
This yoga pose strengthens the pelvic floor and calms and relaxes the mind.
- Sit comfortably on your buttocks, legs folded such that the soles of your feet meet in front of your groin. This is the butterfly position.
- From this position, lift yourself slowly, putting the pressure on the ball of your feet and keeping your spine straight. Breathe normally.
- Focus your attention at the base of the spine. Feel the muscles on the pelvic floor. Relax and do this a couple of times to get a feel of it.
- Try to contract these muscles. This is similar to the movement that you’d experience when you are urinating and want to stop the flow. The movement is to contract and raise the entire pelvic floor.
- Next, take a long, slow breath in. Hold your breath for 5 to 10 seconds and exhale. Release the lock and repeat the steps.
2. Shalabhasana (Locust Posture)
This yoga pose benefits the entire back by increasing its strength and flexibility.
- Lie down on the floor on your belly and place your chin on the floor.
- Place your toes on the floor, touching your knees to the ground.
- Place your hands below the hips in a way that your palms rest on the ground.
- Inhale and bring the right leg up and hold it straight.
- Hold this position and keep breathing.
- Exhale and bring the right leg down.
- Repeat this for the left leg.
- Next, inhale and bring both the legs up as high as possible keeping the knees straight.
- Exhale and bring the legs down and relax.
3. Balasana (Child Pose)
This pose is a gentle stretch that focuses on the lower back and tailbone area.
- Sit on your heels. Your knees should be slightly apart and toes joined together.
- Inhale with both hands stretched upward.
- Exhale and move forward. Press your palms, arms, and forehead on the mat.
- Relax in this position and observe your breathing. Relax your muscles completely.
- Inhale, look forward, and lift both hands up along with the body.
- Exhale and release and come back to the initial position.
Please make sure you speak to a yoga trainer before practicing these yoga poses. If you experience any kind of discomfort, notify your trainer immediately.
A sore tailbone is never easy to deal with. The pain can hamper you physically and mentally, preventing you from performing at the highest level. It isn’t an affliction we want to endure for weeks or months, which can sometimes happen in certain situations.
While there’s no way to cure tailbone pain instantly, various methods can help alleviate the pressure causing the pain.
Today, we’ll break down the best possible solutions for coccyx soreness. In this way, even if the pain doesn’t go away when you want it to, you will be able to manage it properly and hopefully remain productive while doing so.
The Source of Your Tailbone Pain
To know whether you can get rid of your tailbone pain quickly or not means identifying its source. In most cases, the soreness will be nothing serious.
It’ll likely be because you sat too long on a hard surface or sat the “wrong” way, putting too much pressure on your tailbone. In these instances, you can get temporary pain relief by standing up and walking around.
However, recurring tailbone pain might be the result of an injury to your lower spine, an abnormal growth in the area, or in extremely rare cases, cancer. Whether this be the case or not, your first move should always be to consult your physician. The possibility for things to get desperately wrong means you should partner with a doctor to set you on the right path.
Two Types of Tailbone Pain and How To Heal Them
Once you’ve established the reason why your tailbone hurts, you can begin implementing the methods to manage the pain until it goes away.
1. Coccydynia or Coccygodynia (Regular Tailbone Pain)
In case you’re “fortunate” enough to be part of the majority of patients with non-serious tailbone pain conditions, your healing options range from walking around and sitting “properly” to taking over-the-counter pain medications.
Sitting, Standing, and Walking “Properly”
Whatever the reason for your tailbone pain, you’ll want to stand, walk, and sit using the correct posture to minimize the pressure on your coccyx. According to Help and Wellness, V-shaped pillows and coccyx cushions also offer excellent aid when sitting down since they alleviate the sensitive area’s pressure. Also, keep in mind that when moving to a sitting position, you must lean forward.
Hot and Cold Compression
Another pain- and pressure-relieving solution for Coccydynia is hot and cold compression. You can simply sit on an ice pack or heating pad to ease your tailbone’s discomfort.
Over-the-Counter Pain Relievers
Furthermore, consider taking over-the-counter meds like Ibuprofen, Naproxen, and Acetaminophen to ease the pain on your sensitive area on days when they’re particularly sore. Naturally, you don’t want to overdo it with NSAIDs since, depending on your health situation, they may have adverse effects on your health.
Stretches and Exercises
Lastly, we have stretches and exercises for tailbone pain. You can start practicing a particular type of yoga that stretches the ligaments and muscles that run through the tailbone area, offering some form of relief to your coccyx. This is typically something recommended to pregnant women experiencing tailbone pain.
Regardless of which healing method you choose for your condition, make sure to consult your doctor to ensure that it’s what’s best for your health.
2. Chronic Coccydynia
Yes, there are times when your tailbone pain doesn’t go away, no matter which of the above options you use. In this case, the only thing to do is visit your doctor and work with him or her in devising a treatment plan.
Your doctor will either suggest getting physical therapy, a massage, stronger medication, or surgery. You could also be advised to combine any of these options with home practices to manage tailbone pain and get optimal results.
If you recently received treatment for a tailbone injury, you can rely on physical therapy to fully recover. This involves a physical therapist showing you strengthening exercises for the tailbone muscles, such as the pelvic floor and stomach muscles.
If your doctor suggests surgery to remove part or your entire tailbone, you’ll be undergoing what’s called a coccygectomy. It doesn’t guarantee instant healing and could still take time for the pain to go away.
How Fast Can a Sore Tailbone Be Healed?
How fast a sore tailbone heals depends on factors that are both within and beyond your control. If your condition isn’t too serious, and you implement the methods that successfully address the source of the pain, you should be able to heal in a few short days or weeks.
On the other hand, if you’re suffering from chronic tailbone pain, then expect a longer healing process that may involve stronger meds, physical therapy, and in rare cases, surgery. Still, regardless of your particular circumstance, it’s important to always talk to your doctor about your treatment options. That is how you’re able to heal the quickest, given your specific situation.