7 Tips to Alleviate Coccydynia Discomfort: Managing Tailbone Pain Effectively
Coccydynia, characterized by pain in the coccyx or tailbone area, can significantly impact one's quality of life. Whether caused by injury, trauma, or underlying medical conditions, managing coccydynia requires a comprehensive approach. This article presents 7 tips to help individuals cope with coccydynia and ease the discomfort associated with this condition.
1. Correct Sitting Posture
Maintaining a proper sitting posture is crucial for individuals with coccydynia. When dealing with tailbone pain, it's essential to be mindful of the position of your pelvis. A posterior pelvic tilt, where your pelvis is tilted backwards, can put extra pressure on your tailbone and exacerbate discomfort. To counter this, focus on sitting with your pelvis in a more neutral position, or an anterior pelvic tilt, where you should feel the pressure be distributed more to your sitz bones (also known as your Ischial tuberosities). The sitz bones are the bony parts you feel when you sit down; they're like the two small, rounded bones at the bottom of your pelvis. You can think of them as your body's natural cushions that you sit on. To get into this position, imagine tilting your pelvis slightly forward, so that you are sitting more upright, rather than directly on the tailbone. This adjustment helps distribute your weight more evenly and eases the strain on your tailbone, making sitting more comfortable.
2. Use a Coccyx Cushion (aka a doughnut cushion)
Invest in a high-quality coccyx cushion or orthopaedic seat cushion designed to provide support and alleviate pressure on the coccyx while sitting. These cushions are specifically designed to distribute weight evenly and reduce excessive pressure on the tailbone.
3. Avoid Prolonged Sitting
Limit the time spent sitting to avoid exacerbating coccydynia. If your job requires prolonged sitting, take regular breaks to stand, stretch, and walk around. Use a sit to stand desk if you have one. Incorporate movements that promote blood circulation and reduce pressure on the tailbone. If you do have to sit for a long period of time, think about shifting the weight off of the tailbone my tilting your pelvis forward and shifting your weight off of the tailbone.
4. Use a Warm Compress
Applying a warm compress to the affected area can help relax the muscles and reduce pain. Use a hot water bottle or a warm towel and apply it to the lower back and coccyx region for about 15-20 minutes.
5. Self Release
Gentle massages with a lacrosse ball or tennis ball around the tailbone area can help alleviate tension and reduce pain. Place the ball on either side of the tailbone, and sit on it with gentle pressure, making sure it is not causing any pain. Either hold the pressure point or use a circular motion with light pressure to self massage the muscles that attach onto the tailbone.
6. Targeted Exercises and Stretches
Engage in exercises and stretches to improve flexibility and strengthen the muscles around the coccyx. Incorporate movements like the Cat Cow stretch and Child's Pose to help stretch & relax the muscles that attach onto the tailbone. These movements can also help promote flexibility in the spine, relieve tension in the lower back, and contribute to overall muscle strength, helping to further alleviate the impact of coccydynia. Additionally, consider low-impact activities for the time being (such as swimming) over activities such as biking (where there is a lot of pressure put on the tailbone) to further help reduce irritation of the symptoms.
7. Seek Pelvic Floor Physiotherapy and Physiotherapy
Seek the guidance of a Pelvic Floor Physiotherapist to address muscular imbalances and dysfunction in the pelvic region. We can provide targeted exercises and techniques to strengthen and/or relax the pelvic floor muscles, which can be a major contributing factor to coccydynia relief.
Overall, coccydynia can be a challenging condition to manage, but with a combination of lifestyle adjustments, supportive aids, and professional guidance, individuals can find relief from the associated pain and discomfort. Always consult with healthcare professionals, including physiotherapists, for personalized advice based on your specific condition.
Bri Hicks Physio & Performance is dedicated to providing evidence based physiotherapy care.
Do you have tailbone pain? Book a Physiotherapy appointment today or reach out if you have any questions.