The tailbone, also known as the coccyx, is a triangular bone supported by adjacent ligaments at the base of the spine. Injury to the tailbone, such as a sprain, can result from stressed ligaments surrounding the tailbone. A tailbone sprain can cause pain in the hips, groin, back, legs and buttocks. Depending on the stage of your injury, exercising on an elliptical machine may exacerbate your tailbone injury or aid in recovery.
Tailbone Pain
Tailbone pain can result from various types of trauma. Your tailbone can become bruised or fractured by a fall or a direct hit. Overuse and trauma can result in an inflammation of cartilage in the sacroiliac joint. The sacroiliac joint is the ligament connecting the tailbone to the sacral bone. You can sprain or injure this ligament during trauma such as childbirth, excessive use or injury. Additionally, this joint decreases in range of motion and deteriorates with age.
Exercising on the Elliptical
The elliptical machine engages large-muscle groups through low-impact, cardiovascular exercise. Exercising on the elliptical does not place as much pressure on the joints as high-impact exercises, such as running or climbing stairs. Additionally, exercising on the elliptical helps raise your heart rate, enhancing the oxygen and blood flow throughout your body. Increased oxygen and blood flow can aid in injury recovery and improve range of motion. While exercising on the elliptical provides several benefits, the repetitive nature and unbalanced movements can result in injury.
Elliptical Exercise and Tailbone Injury
Sprains and injuries to the tailbone may arise from asymmetrical use of the body. Engaging in some activities or exercising on certain equipment can force the body to perform unbalanced, repetitive movements. Bowling, gymnastics, running and skating are some activities requiring asymmetrical anatomical training. Similarly, exercising on the elliptical machine or on a stair climber can place unbalanced force on the sacroiliac joint and pelvis, causing lower back, groin, buttocks and leg pain. Specifically, overloading your body with repetitive and transitional movements on the elliptical can also result in hypermobility, also known as instability of the joint, contributing to a stress fracture or sprain.
Recommendations
Using an elliptical machine while you are experiencing pain is not recommended. Instead, rest and use ice to decrease inflammation, according to The Stretching Institute. If you are not in pain, start your elliptical workout by warming up your muscles and joints through effective stretching of the sacroiliac joint. For example, lie on your back and pull one knee to your chest, then alternate. During elliptical use, select the lowest resistance available, choose a setting that minimizes imbalance, and limit your workout to 10 to 15 minutes. Gradually increase the resistance and the duration as you become more comfortable. Pay close attention to how you feel, and stop exercising if you have pain.
References
- Pain Clinic: Coccyx Pain
- SI Dysfunction: Sacroiliac Joint Dysfunction and Low Back Pain
- Women’s Sports Medicine and Rehabilitation: Pelvis and Hip Injuries in the Female Athlete
- Spine-Health.com: Sacroiliac Joint Dysfunction (SI Joint Pain)
- The Stretching Institute: Sacroiliac Dysfunction and Sacroiliac Joint Pain
- Ohio State University Medical Center: Sacroiliac (SI) Joint Exercises
