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Sitting is a fundamental part of our lives, between driving to work, sitting at your desk, or going out to eat with friends - we all have to sit at some point in the day. The tailbone - or the coccyx - can make sitting hard. Coccyx pain, also known as coccydynia, can be a real drag.
The coccyx is a small bone at the bottom of the sacrum. It is an attachment point for our pelvic floor muscles, an anchor for the spinal cord, and a keystone structure for the pelvis. For such a small bone, it plays a very important part for many systems of our body!
What symptoms can the coccyx cause?
Pain with sitting
Pain with squeezing your glutes
Constipation or diarrhea
Pain with bowel movements
Nerve pain in your legs or back
What Causes Tailbone Pain?
Trauma: A fall or bump directly on your tailbone can cause a fracture, dislocation, or bruising.
Repetitive Strain: Activities like rowing or cycling that put repetitive stress on the tailbone can irritate the surrounding muscles and ligaments.
Childbirth: Delivery can put pressure on the coccyx, leading to pain afterwards.
Prolonged Sitting: Sitting for long periods, especially on hard surfaces, can strain the coccyx and surrounding tissues.
Finding Relief from Tailbone Pain
Coccyx pain can sometimes resolve on its own within a few weeks, especially if it began after falling on your tailbone. However, if the pain persists, there are steps you can take to find relief:
Avoid activities that aggravate the pain, especially prolonged sitting.
Cushion with a cut out - this can take pressure off the tailbone when sitting.
Stop constantly clenching your glutes and abs: if you are someone who tends to hold your abs in or clench your butt, this could be contributing to your pain.
Breathe! Breath work can be helpful for relaxing the pelvic floor.
Strengthen what is weak, stretch what is tight:
A pelvic floor physical therapist can evaluate you and then treat tight muscles, give tailored exercises, and more specific suggestions for things to do to improve your pain.
What is physical therapy like for the tailbone?
Your PT will evaluate your strength, range of motion, and coordination of muscles and movements. For the tailbone, we would look at hip and back mobility, as well as pelvic floor function. Direct external evaluation and treatment to the coccyx, sacrum, and pelvis will be performed. Your PT might suggest an internal evaluation and treatment depending on your symptoms (you can read more about what that is like HERE). Since the pelvic floor directly attaches to the tailbone, its important to ensure that it is working properly to fully alleviate pain.
Are you suffering with tailbone pain and ready to take the next steps to alleviate it?
Give us a call, we'd be happy to help!
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a pelvic health expert and board certified orthopedic physical therapist. She has been successfully helping patients with tailbone pain by taking a full body approach - not just treating symptoms but finding the root cause. Beyond her PT degree and accolades, she is a Pregnancy and Postpartum Exercise Specialist, a CrossFit coach, and a running coach.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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