The pelvic floor also supports the vagina. Performing specific stretches may help to relieve tension in the tailbone. In this article, we explain the tailbone stretches that people can use to relieve pain. People will typically have coccydynia , or persistent tailbone pain, when they are sitting or when something is putting pressure on the lower spine. Sitting in the wrong position, falling backward, childbirth, and hypermobility can all injure the bone itself or the surrounding tissue and muscles.
Tailbone pain is more common in females than in males. In addition to relieving the pain of coccydynia, treatment should reduce inflammation and ease muscle tension. A recent study found that people with coccydynia benefited from performing exercises to increase thoracic spine mobility and to stretch the piriformis and iliopsoas muscles in the buttocks and hips. This stretches the piriformis and the iliopsoas muscles, both of which can become tight and limit mobility in the pelvis.
The piriformis originates from the tailbone and can irritate the sciatic nerve if it becomes inflamed. This stretches the piriformis as well as the glutes. The glutes are attached to the tailbone and walking or running can cause them to pull on it. The iliopsoas refers to the joined iliacus and psoas muscles. These hip muscles help the hip to flex. Stretching them can help to relieve tailbone pain as they often become stiff with prolonged sitting. It is often caused by some sort of injury or other trauma [TRAW-mah] to the tailbone or pelvic bone.
Most of the time, coccydynia pain is only felt at the tip of the tailbone, located very low on the spine, between the buttocks. Often the pain is made worse by sitting.
Coccydynia can be a tricky condition to diagnose since there are many disorders that mimic the symptoms and type of pain that is present with coccydynia.
It is important to see your doctor if you notice any coccydynia symptoms to rule out these other conditions. Intermountain Healthcare is a Utah-based, not-for-profit system of 24 hospitals includes "virtual" hospital , a Medical Group with more than 2, physicians and advanced practice clinicians at about clinics, a health plans division called SelectHealth, and other health services.
Helping people live the healthiest lives possible, Intermountain is widely recognized as a leader in clinical quality improvement and efficient healthcare delivery. Which should I choose? You should call your doctor immediately if you have pain in the tailbone and any of the following other symptoms: A sudden increase in swelling or pain Constipation that lasts a long time Sudden numbness, weakness, or tingling in either or both legs The inability to control your bowels or bladder Other conditions that may feel like coccydynia, but are not, include: Sciatica [sy-AH-tik-uh] Sacroiliitis [SAH-krow-il-IY-tis] Broken bone, such as a broken tailbone Infections, for example, shingles of the buttocks Pilonidal [py-LON-dee-uhl] cysts.
Coccydynia requires rest and protection to properly heal. Your doctor may ask you to: Stop certain activities that could make your coccydynia worse. See your doctor if the pain is severe or lasts more than a few days.
It can sometimes be a sign of an injury. In very rare cases, tailbone pain can be a sign of cancer. You may get an X-ray or MRI scan to look for signs of injury, such as a bone fracture or a tumor pressing on the bone. X-rays may be taken both sitting and standing to show possible problems with your tailbone in different positions. The doctor will also feel around the area for any growths that might be putting pressure on your coccyx.
You can try over-the-counter nonsteroidal anti-inflammatory drugs NSAIDs to relieve discomfort until your tailbone heals. These drugs include ibuprofen Motrin, Advil or naproxen Aleve. Acetaminophen Tylenol also can relieve pain. For more severe pain, your doctor can inject a local anesthetic, nerve block , or steroid medicine into the area. Some people get a combination of anesthetic and steroid injections. You can also take an antidepressant or antiseizure medication by mouth to ease the pain.
To ease discomfort, sit on a heating pad or ice pack, or go for a massage. The way you sit also matters. Poor posture can put too much pressure on your coccyx. Sit with your back against the chair and your feet flat on the floor to take the weight off your tailbone. Lean forward when you go to sit down. You can also sit on a special donut-shaped pillow or wedge-shaped cushion to relieve pressure on the sensitive area. A physical therapist can show you exercises to strengthen the muscles that support your tailbone.
If this motion is repeated many times, the muscles and ligaments around your coccyx can become strained and stretched. Straining your muscles and ligaments can permanently damage them. If this happens, your muscles will no longer be able to hold your coccyx in the correct position, causing pain and discomfort.
Read more about repetitive strain injury RSI. Sitting in an awkward position for a long period of time, such as at work or while driving, can put too much pressure on your coccyx. This causes pain and discomfort that will get worse the longer you stay in this position. Read more information about how to sit correctly. Being overweight or obese can place excess pressure on your coccyx when you're sitting down. This can cause coccydynia or make existing coccydynia worse. You may also develop coccydynia if you are very slim.
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