7 Ways to Relieve Tailbone Pain (Treatment for Coccydynia)
Ouch! If you’ve ever injured your tailbone, you know how painful that feeling can be.
Even though tailbone pain can be different for everyone, anyone who has suffered from Coccydynia knows that it hurts. Luckily, there are different tailbone pain exercises you can practice that ease this discomfort.
7 Ways to Ease Tailbone Pain
There are multiple exercises that you can do to ease tailbone pain.
Since the cause of your tailbone pain can vary, using a holistic approach that covers many different methods is the ideal scenario for dealing with tailbone pain.
7. Massage Your Tailbone
Massaging your tailbone is one of the most effective ways to relieve pain. If there is inflammation in your tailbone or any adhesions that need to be released, you can massage tailbone pain gently with your hands.
If you have access to a physical therapist, chiropractor, or massage therapist, they can help dramatically. Or you can try using a Yoga Strong Roller as a tailbone massager, so long you can tolerate the pressure.
6. Take OTC Pain Relievers
Sometimes your pain is intense enough that you need something to help take off the edge.
This is where OTC pain relievers come in. OTC pain relievers, such as ibuprofen (Advil) or Acetaminophen (Tylenol), are non-steroidal anti-inflammatory drugs that when taken, can help reduce pain and inflammation.
These OTC pain relievers work by blocking your body's production of certain natural substances that cause inflammation.
5. Figure-4 Stretch
Figure-4 Stretch opens up your butt and hip muscles, muscles that help mobilize your tailbone. When you perform this stretch, you are building more breathing room in the joints that surround your tailbone. This makes it a more effective tailbone stretch.
Here are the steps to do Figure-4 Stretch:
- Start lying on your back with your knees bent, feet flat on the floor
- Now, cross your left ankle over your right knee, so your left shin is perpendicular to your right thigh. Keep your right foot flexed.
- Then, lift your right foot off the ground and interlace your hands under your right thigh, bringing your right knee towards your chest.
- To get a deeper stretch, use your hands to pull the knee closer.
4. Reduce Pressure
Your tailbone helps support your weight when you sit, so they can experience a lot of pressure if you sit for long periods of time. Finding ways to reduce that pressure is one of the keys in how to relieve tailbone pain.
Modifications such as decreasing the amount of time you sit without standing, sitting with good posture, or using a pressure relief seat, or all tools you can use at any time to help reduce pressure and ease tailbone pain.
In addition, stretching with the aforementioned Figure-4 stretch and the following Child’s pose can reduce tension, decrease pressure, and act as a tailbone massager.
3. Child’s Pose
Child’s pose can assist with easing tailbone pain, since this pose improves hip and back flexibility. The key is to not hold tension when you are in the stretch, instead letting your body adapt to the posture and loosen up muscles that surround the tailbone.
Here are the steps to do Child’s Pose:
- From all fours, bring your knees slightly wider than hips, nearly mat distance apart.
- Keeping big toes to touch, push your bum towards your feet.
- Keeping your hips back, begin to lower your chest, head and shoulders to the mat.
- Then, forehead releases to the mat and arms stretched long forward.
- Let elbows soften and hold 5 breaths.
2. Ice Your Tailbone
All your favorite pro athletes ice their injuries because it’s effective! Both for pain management and reducing inflammation, icing your tailbone for 10-20 minutes is beneficial, especially immediately after the pain emerges.
The ice can constrict blood vessels, helping prevent swelling, while also desensitizing the affected area, so you can move without pain.
Another potent method that includes ice is an ice massage. Try filling a paper cup about ⅔ full of water, and once frozen, gently use the open end of the cup to massage tailbone.
1. Cat Cow Stretch
Cat-Cow Stretch combines two movements, flexion and extension of the spine. When performed collaboratively, you can lubricate your spine and gain range of motion, which can relieve pressure and tension on the tailbone.
Here are the steps for Cat Cow Stretch :
- Come onto all fours with hands placed underneath shoulders and knees underneath the hips.
- On an inhale, drop your belly towards the ground and arch your spine lifting your chin off your chest for cow pose.
- On an exhale, push into your hands to round your back, spreading your shoulder blades wie and tucking your chin to your chest.
- Repeat 5-10 breaths.