Imagine you are walking, then suddenly your feet slip out from under you on ice, and you fall flat on your tailbone. A fall such as this might cause a bruised or fractured tailbone, resulting in pain or coccydynia. Other causes of tailbone pain include a muscle strain and dislocation of the tailbone, or coccyx. Treatment and rehabilitation vary, depending on the cause, but stretching and core exercises might help prevent further discomfort or injury.
Anatomy
Although the tailbone is down by the buttocks, it is actually an extension of your spine. The coccyx, or tailbone, attaches to and extends down from the sacrum and lumbar spine. Surrounding soft tissue, including the gluteus muscles and fat, helps protect the coccyx from injury.
Causes
One of the most common acute causes of tailbone pain is direct trauma from a fall or hit, causing a bruise or fracture of the coccyx. With chronic tailbone pain, women, especially pregnant women, are more susceptible than men. For example, the strain on the lower back while pregnant and pushing during childbirth might cause a misalignment or dislocation of the coccyx, leading to tailbone pain. Less common causes include a ligament sprain, muscle strain or tumor around the coccyx.
Stretch and Yoga
If you bruised your tailbone or are recovering from a mild muscle strain, then light stretching might help alleviate tailbone pain. Stretches for the gluteus maximus, hamstrings and abductors might be the most beneficial. Other stretches or yoga poses are the cat stretch, child pose and the cobra or sphinx. Hold stretches for 15 to 30 seconds and perform several times a day or as needed.
Core Stabilization
If you are recovering from a misalignment, dislocation or fractured coccyx, core exercises might be an important part of your rehabilitation. They improve muscle strength, reduce the risk of muscle atrophy and might help prevent future misalignments or dislocations of the coccyx. Bridges, hip extensions in a four-point position, posterior pelvic tilts and side-lying hip adductions are excellent core exercises. Perform exercises slowly, 10 to 15 times, for one to three sets daily.
Additional Considerations
Avoid exercises and positions that are painful, which might include high-impact cardio activities such as running and exercises that require a seated position such as cycling. You might include walking and upper-extremity exercise to maintain overall fitness while you recover. Heating prior to exercise, icing following exercise and over-the-counter pain medications might help manage tailbone pain as well. Consult your physician prior to starting a new exercise program.
