Reviewed and contributions made by Kari Melby, MPT, Senior Director of Women’s Health Services
Commonly referred to as the “tailbone”, the coccyx is comprised of three to five bony segments that form together at the bottom of the spine. It has a number of ligaments, muscles, fascia, and neural components that attach to it to help support the perineum and organs of the pelvis. All of these components also assist with moving about, aid in support when sitting, and play a role in our nervous system via dural tension. The coccyx, though small in size, has many crucial functions! Despite its size, the coccyx can cause a large amount of discomfort. It can cause sharp pains upon sitting, rising, or during prolonged standing, as well as cause dull and achy pain during other typical daily activities.
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What Causes Tailbone Pain?
Tailbone pain can be caused in several ways, including childbirth, athletic overuse (e.g., cycling, riding and rowing), sitting awkwardly, or even a hard fall. Anyone can experience tailbone pain; however, females are more susceptible than males because a female’s pelvis is wider and the tailbone is more exposed.
There are several different types of coccyx conditions out there. But the most common conditions include coccydynia or coccygodynia.
What is Coccydynia?
Coccydynia (i.e., pain in the region of the coccyx) is commonly caused by direct trauma, such as a fall. As a result of the fall or injury, the coccyx and surrounding attachments can become inflamed, irritated, and spasmed, resulting in pain and discomfort, especially while sitting or standing for long periods of time.
What is Coccygodynia?
Even if there is no known injury or trauma directly to the coccyx, individuals can experience what is known as “idiopathic coccydynia”. But like its counterpart, idiopathic coccydynia can have similar symptoms, such as pain and discomfort during prolonged sitting or standing. With idiopathic coccydynia, tension in the muscles that attach to the coccyx may be more of the cause of pain versus direct injury to the coccyx itself.
How to Relieve Tailbone Pain
Physical Therapy can be an excellent option to assist with your tailbone issues. A physical therapist has the knowledge and skills to evaluate, diagnose and treat your pain. Outside of direct trauma, there are many other reasons that coccyx pain develops. It takes someone like a physical therapist, who has an acute awareness of the pelvic region and body, to properly treat the area.
If you are experiencing tailbone pain, there are many options that you can choose from for self-management and to provide temporary relief. Options such as accessories/tools like a donut shaped pillow, over-the-counter medicine and heat/ice can all provide immediate support. Beyond those options, there are also several tailbone stretches that you can easily do to relieve tailbone pain.
Stretches for Tailbone Pain
While there are several tailbone stretches available to help relieve your pain, here are three of the most commonly used and recommended.
Happy Baby Pose
The “Happy Baby” tailbone stretch is a basic yoga pose that provides a range of benefits for those experiencing tailbone pain. This coccyx stretch aims to release tension in the inner thighs, hips and groin and stretch the spine. Please advise a doctor prior to completing this pose if you have a neck, hip, or knee injury. It is also recommended that you avoid this pose if you are pregnant.
Instructions include:
- Lie on your back on the floor or mat.
- With your head and shoulders on the mat, bend your knees towards your chest with your feet flexed.
- Without allowing your shoulders to leave the mat and without straining your neck, reach forward and grab your shins, ankles or the insides of your feet. (What area you grab onto depends on your level of flexibility and comfort.)
- Allow your legs to drop gently open and hold this position for several breaths. If you feel comfortable, you can also gently rock from side-to-side.
- Hold this position for 30 seconds to 1:00.
Prayer Stretch
Another tailbone stretch that is commonly seen in beginner’s yoga. The prayer stretch, or otherwise known as “Child’s Pose”, gently relieves tension in the low back, around the hips and sit bones, including the muscles surrounding the coccyx, including the pelvic floor muscles.
Instructions include:
- Initiate the coccyx stretch from your hands and knees or a table-like position. Lower your hips towards your heels and your forehead to the floor. Your knees may stay together or slightly drift apart, depending on your level of comfort.
- Your arms can be in one of three positions.
- You can leave your arms stretched overhead with the palms facing down.
- You can have your palms or fists stacked under the forehead.
- You can place your arms alongside the body with your palms facing up.
- Hold this stretch for 30 seconds to 1:00.
Figure Four Stretch
The “Figure Four” tailbone stretch is a one that releases tightness in the hips, the glutes and the piriformis.
Instructions include:
- Lie on your back with your feet flat on the floor.
- Bring your right ankle over the top of your left knee.
- Raise your left knee towards your chest. Then reach through your legs with your right hand and interlace your fingers with your left just below your bent knee.
- Keeping your shoulders on the ground, gently pull your leg towards you until you feel a stretch in your right hip and glute.
- Maintain this position for at least 30 seconds before switching to the other side. Complete 3 times per side.
As mentioned above, any of these stretches can be used in addition to home exercises prescribed by your PT or as self-management tools.
The Benefits of Physical Therapy for Tailbone Pain
While stretches for tailbone pain can help, if you are looking for long-term relief, physical therapy has been shown to significantly improve symptoms. A physical therapist can help you build strength and flexibility as well as relieve tension in the muscles that attach and surround the coccyx.
Not only will they provide you with a detailed treatment plan but they will also guide you throughout your recovery process. Stop in or call any ATI location for a complimentary screen or to learn how physical therapy can help you.