5 Effective DIY Exercises to Manage Your Tailbone Pain

If our body is a home, think of pain as an unwanted visitor. Despite our best intentions, leading a completely healthy life is impossible. One can avoid extreme activity but get bent out of shape over coccyx tailbone pain. People may not realize this, but Tailbone pain is a common problem, five times more likely for women than men.

Coccydynia is a direct result of our hectic lifestyle. Left without proper medical evaluation, it may have life-long consequences, including but not limited to lifelong immobility. The discomfort is unavoidable but can be managed with general precautions and adequate exercises over time.

What's Tailbone Pain? How Does It Occur?

You are likely to experience a sharp pain in your tailbone (or the Coccyx), the triangle-shaped bone structure made up of three to five combined vertebrae while sitting. Sitting for long periods, especially on uncomfortable surfaces, is the most common reason for the tailbone injury or coccydynia.

However, you are also susceptible to Coccydynia due to bumps and bruises occurring from falls and repetitive strain injuries. Poor posture and struggles with weight are also some contributing factors. For women, the stresses of childbirth and pregnancy sometimes extend the muscles and ligaments surrounding their tailbones, leading to coccydynia.

5 Worthwhile Exercises for Coping with Tailbone Pain

Undiagnosed pain in the tailbone leads to pelvic floor dysfunction. It is a severe condition where the pelvic floor muscles around the tailbone are impaired. Luckily, the worst-case scenario can be avoided through medication and carefully curated exercises for pain.

In most cases, Coccydynia goes away in a few weeks. If not, there are many options, like physical therapy and surgery. For those who consider the above-mentioned options pricey and time-consuming, check out the following exercises that you can do for significant pain relief –

Child's Pose

Generally done on the knees for 20-30 seconds, this pose is extremely helpful in strengthening the pelvic floor muscles.

Pigeon Pose

Be warned, it is not for the faint of heart and requires high expertise. This beneficial exercise helps open up ligaments and muscles around the tailbone.

Pelvic Tilts

One of the most common symptoms of Coccydynia is pressure caused by repetitive activities. With Pelvic Tilts, you can strengthen your pelvic floor muscles and core, which in turn cuts down the weight on your tailbone.

Figure Four Stretch

Figure Four Stretch is excellent for alleviating tailbone pain by giving the glutes a nice workout and releasing the stress in the hips and the lower back.

Hip Flexor Lunge

Hip Flexor Lunge relieves those suffering from Coccydynia by stretching the hip muscles that keep the pelvis movement active.  

How does Dr. Ortho Orthopaedic Coccyx Tailbone Cushion Help with Pain Relief?

Given our busy lifestyles, finding some time for exercise can be challenging. With that in mind, Dr. Ortho presents an Orthopaedic Coccyx Tailbone Cushion.  It is an orthopedically designed cushion whose primary function is to take off the pressure and reduce the pain in the lower back, spine, and tailbone.

Dr. Ortho's Orthopedic Coccyx Cushion also helps improve posture thanks to its ergonomic U-shaped support design that's ideal for occasions that demand sitting for long hours. For best results, put the cushion on the seat and ensure it aligns with your spine's position. Made from Memory Foam, it enhances comfort for your tailbone.

Conclusion

Tailbone pain is a common affliction that can forever damage your mobility. Although it can be minimized through surgeries and exercises like child's pose, pigeon pose, pelvic tilts, figure four stretch, and hip flexor lunge.  However, these solutions aren't for everyone. Its enhanced cushioning properties help mitigate the pain and make everyday life a wonderful experience.

Frequently Asked Questions

Q.1 What are the causes of tailbone injuries?

Tailbone injuries, or Coccydynia, will likely occur after long periods of sitting on an uncomfortable surface. Other reasons for tailbone injuries include bumps, bruises, pregnancy, and childbirth.

Q.2 How effective is Dr. Ortho Coccyx Seat Cushion against Coccydynia?

Made from Memory foam, Dr. Ortho's Coccyx cushion takes considerable pressure off the lower back, spine, and tailbone.  It also helps in improving posture.

Q.3 How to use Dr. Ortho Coccyx Seat Cushion?

Dr. Ortho Coccyx Seat Cushion can be placed on a chair in the office and at home, making sure U-cutout portion is aligned with the base of your spine (the coccyx area).

Q.4 Is Dr. Ortho's tailbone cushion washable?

Yes, the cushion has a removable and washable covering.