A bruised coccyx -- also commonly known as your tailbone -- is a bruising of the lower part of your spine as well as pain or pressure when you sit. This injury often occurs from falling backward onto your tailbone -- such as slipping on ice or during contact sports. While rest is often recommended to treat a bruised tailbone, you can participate in modified workouts -- with the permission of your doctor -- as you recover.
Step 1
Exercise as much as you can without pain to stay in shape as you recover from a bruised coccyx. The National Academy of Sports Medicine -- NASM -- recommends 30 minutes of exercise per day, five days per week for adults and 60 minutes daily for children.
Step 2
Walk in a swimming pool, go for a swim or take a water aerobics class. The buoyancy of water can help ease your tailbone pain and allow you to perform many exercises that would otherwise be painful on dry land.
Step 3
Use low-impact cardiovascular machines at the gym. Give the elliptical, treadmill or stair stepper a try.
Step 4
Perform triceps and biceps curls and extensions while standing to avoid placing stress on your lower body. NASM recommends strength training one to two days each week. Strength train in 30-minute sessions. Complete exercises in one set of 20 repetitions.
Step 5
Participate in a yoga or Pilates class. Gently stretching can be beneficial in reducing tailbone pain and preventing further injury to your lower back region. Look for a class at your local gym or at a yoga or Pilates studio.
Tips and Warnings
- Avoid exercises that involve sitting, heavy lifting or a lot of jumping around -- including aerobics.
- Modified exercise with a bruised coccyx should not cause severe pain. If you experience severe pain, discontinue exercise and consult a physician. You should also consult a physician if you experience pain that lasts longer than a couple of weeks or if the pain is debilitating at the onset of injury. Avoid seated exercise machines, such as a stationary bike or rowing machine, during recovery.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- MedlinePlus: Tailbone Trauma
