How To Relieve Tailbone Pain
I only recommend products I have used or would use myself and all opinions expressed here are my own. This post contains certain affiliate links or discount codes that at no additional cost to you, I may earn a small commission to support the OncoPelvic PT mission. As an Amazon Affiliate I earn from qualifying purchases.
Coccydynia, or tailbone pain, is characterized by pain or discomfort in the coccyx region (the area at the very bottom of your spine). It can severely disrupt your daily life and cause pain during sitting or specific movements.
There are several treatment options available for coccydynia, and the best course of action will depend upon the severity of the symptoms and the underlying cause. Initial treatments should include taking over-the-counter pain relievers, using a seat cushion specific for coccyx pain, seeing a physical therapist, and performing specific exercises. In some cases, corticosteroid injections or nerve blocks may be used to reduce inflammation and pain. If these conservative treatments prove ineffective, surgical removal of the coccyx (coccygectomy) may be considered. However, this is typically a last resort due to the potential for complications and a lengthy recovery period.
In this blog post, we’ll look at what coccydynia is plus the conservative steps you should take to get tailbone pain relief. As always, you should seek medical advice before starting any form of treatment for coccydynia. A healthcare professional can provide a comprehensive diagnosis and a personalized treatment plan.
What is Coccydynia?
Coccydynia, or tailbone pain, is a medical condition that causes significant discomfort around the coccyx. The coccyx is the small, triangular bone at the base of your spine. Several tendons, ligaments, and muscles connect to the tailbone, and coccydynia may involve the coccyx or any surrounding structures.
Causes of coccydynia:
A direct fall onto the tailbone can cause bruising or even fracture, leading to coccydynia.
Pregnancy and during childbirth (specifically vaginal deliveries)
Pelvic floor dysfunction
Prolonged sitting with poor posture
Repeated strain from activities like rowing or cycling may also lead to tailbone pain.
In some cases, the cause of coccydynia may be idiopathic, meaning we don’t know the reason for the pain.
Coccydynia symptoms:
Pain or discomfort at the tailbone and surrounding area
Tailbone pain with sitting
Increased tailbone pain when you stand up from sitting
Tailbone pain with bowel movements (pooping) and/or sexual activity
How to Treat Coccydynia
Avoid Constipation
Straining and having hard poop can make coccyx pain worse, so it’s important to avoid constipation if you have tailbone pain.
Drink plenty of water throughout the day (at least 60 ounces)
Get at least 25 grams of fiber in your diet with vegetables, fruits, legumes (beans), and whole grain foods.
Take stool softeners and fiber supplements as needed
Avoid straining. If you’re struggling with constipation, read my blog post, “4 Tips to Manage Your Constipation”.
Use the Right Seat Cushion
One of the simplest yet most effective ways to alleviate coccydynia is using a seat cushion specifically made for coccyx pain. Ergonomically designed cushions can provide immediate relief by reducing the pressure exerted on the tailbone while sitting.
These cushions are typically made from memory foam or gel and come with a cut-out at the back to offload pressure from the coccyx. Many people should avoid donut pillows because they often don’t offload the coccyx, leaving you with pain from pressure on it when you sit.
You can get this seat cushion on Amazon, and check out my Amazon Storefront for other options!
Improve Your Posture
Maintaining proper posture is a crucial element in managing and preventing coccydynia. Good posture helps with better spine alignment and relieves unnecessary pressure on the coccyx.
Try to distribute your weight evenly across both hips rather than leaning on one side or constantly leaning forward when sitting. Keeping your feet flat on the ground and your back straight can also help.
Don’t slouch down into your chair! This puts more pressure on the sacrum and coccyx. Aim to sit upright, and consider using a lumbar support pillow. These cushions support the natural curve of your lower back, promoting a more upright sitting position and reducing stress on the coccyx.
Finally, avoid sitting for prolonged periods. Stand up every 30-60 minutes throughout the day to give your coccyx and back a break.
Physical Therapy and Exercises
Physical therapists can be game-changers in the treatment of coccydynia. They will perform a physical assessment, including your posture, flexibility, strength, range of motion, and joint mobility of the spine and coccyx. After the evaluation, they will provide a specially tailored program to address any muscle tightness, joint mobility issues, and weakness of the muscles supporting the coccyx. Physical therapists may use hands-on manual techniques, stretching and strengthening exercises, and manual manipulation to relieve pain.
There are specific exercises that you can start today to start your journey to getting rid of that tailbone pain. Watch my YouTube video for a series of 4 gentle exercises to provide tailbone pain relief!
Coccydynia can significantly impact your mobility, activity participation, and quality of life, but help is available! Remember, managing coccydynia is not a one-size-fits-all journey, but living a pain-free life is possible with the right approach.
Ready to work with a physical therapist?
Find a physical therapist near you using the American Physical Therapy Association (APTA) Find A PT Directory
Find a pelvic health physical therapist near you using the APTA Academy of Pelvic Health PT Locator
