Defining coccydynia:
Coccydynia is pain in the tailbone. The coccyx, or tailbone, is a small triangular shaped bone at the end of the spine. It serves as an attachment for many muscles and ligaments in the pelvis, including many of the pelvic floor muscles. Pain in the tailbone can be felt as a sore/achy feeling or more sharp and intense. Pain can result from a trauma, such as falling on the tailbone or childbirth. It can also occur gradually over time due to prolonged sitting, muscle imbalances, impaired lumbopelvic mobility, and overuse.
Common signs and symptoms of tailbone pain:
- Pain with sitting, especially on hard services
- Pain as you go from sitting to standing
- Pain with intercourse
- Pain with squatting or hinging
- Pain when you poop
Strategies for pain relief:
1. Avoid slouching when you sit. This puts extra pressure on tailbone.
Instead, when you sit, try to sit on the “fleshy” part of your buttocks, you can also feel for two bones called your “sitz bones” . Try to place your pressure here versus slouching and putting more pressure onto your tailbone. (third person in the photo)
2. Other positioning strategies
Many people recommend “tailbone cushions”. I prefer using two towels rolled up and placed under each sitz bone. This allows the coccyx to remain elevated above the chair, reducing pressure but also not putting extra pressure on other areas.
3. Exercises for pain relief:
Exercises that stretch the hip and pelvic floor muscles and incorporate lumbo-pelvic mobility can be helpful. Here are 3 of my favorites (links provided):
4. Manage constipation
If you have tailbone pain with pooping, improving your stool consistency and frequency is key. Start by drinking at least 8 cups of water and eating 30g of protein.
Also make sure to use a squatty potty or similar stool. This helps put the pelvis and pelvic floor muscles in an optimal position for pooping and should cause less pain in the tailbone.
5. See a pelvic floor PT
Pelvic floor physical therapists are specially trained to assess not only the pelvic floor but also the surrounding joints and muscles. They are equipped to evaluate and mobilize the pelvic floor muscles, as well as the coccyx, which can be highly effective in reducing pain. Additionally, pelvic PTs can offer guidance on optimal positioning, posture, and strategies for managing constipation, along with providing education on other factors that may be contributing to your discomfort. Schedule a FREE discovery call HERE!