What Is Tailbone Pain?
Pain in the tailbone area is called coccydynia in medical terms. The area in between your buttocks that lies above the anus is the site of the tailbone or coccyx. When this bone is inflamed, you experience pain and tenderness. When you sit, this pain gets aggravated (1).
Causes Of Tailbone Pain
Injuries are the most painful conditions that affect the lower back and tailbone. There are many ways you can contract this dreaded condition. Let’s list a few below:
Falls are a common cause of tailbone injuries. Falling while sitting and hitting your back on the hard ground is probably the most common cause of tailbone injury.
Sometimes, a direct impact on the tailbone, like the ones that occur during contact sports, can injure the tailbone.
Even pregnancy can cause injury or lead to the fracture of the tailbone. Tailbone pain during pregnancy is common during various trimesters.
Sports like bowling, cycling, and rowing can cause tailbone injuries due to the repetitive motion used in them.
At times, tailbone injuries can occur due to no particular reason. You may experience tailbone pain without injury as well.
A lesser known reason for tailbone injury is a bone spur. An extra growth in the bone can put pressure on it and cause pain (2).
Infections at the base of the spine or soft tissue can cause accumulation of pus, which is very painful and can lead to tailbone pain (3).
A more serious condition that causes lower back and tailbone pain may be cancer. However, this cause is uncommon.
Tailbone Injury Symptoms
Now that you know what causes tailbone pain, let’s look at some symptoms of tailbone pain. Knowing these symptoms will equip you with enough knowledge, so you know when you need to visit the doctor. Some of the symptoms include:
The tailbone area is quite tender, and the pain is quite severe
Sometimes, a bruise may be visible in the tailbone area
The pain progressively gets worse when you sit down for long or apply direct stress to the tailbone area
Passing stools and straining are quite painful
You may experience sharp pain during sexual intercourse (4)
How To Prevent Tailbone Injuries
Some sure shot ways to prevent tailbone pain include:
Wearing appropriate protective gear while taking part in physical sports.
Being careful about the environment. As falling on your tailbone is the most common cause of injury, you should be extra cautious about water spills and slipping on slick ice.
Now that we know what causes tailbone pain, how do we alleviate it using simple everyday products? Read on to know how.
Home Remedies For Tailbone Pain
There are many ways to alleviate and even cure tailbone pain. The best tailbone pain remedies include: Get Relief From Tailbone Pain With These Remedies
1. Heat Or Ice Pack For Tailbone Pain
Hot water bottle or an ice pack Place either a hot water bottle or an ice pack on the affected area for about 20 minutes. You can use it as often as four times in a day. This is one of the most commonly used remedies for tailbone pain relief. Many studies have shown that applying heat or cold to the affected area can help reduce tailbone pain. It reduces inflammation and promotes healing as well (5). You can also use a heating pad or take a hot bath to achieve similar results.
2. Massage For Tailbone Pain
Massage oil Massage the affected area for 10-15 minutes by applying gentle pressure using any massage oil or carrier oil. Repeat this twice a day for relief from tailbone pain. The levator ani muscle is located near the pelvic floor, right beside the tailbone. According to a study, massaging this muscle can alleviate tailbone pain and other symptoms (6). You can get rid of chronic tailbone pain easily by using this remedy for a few days.
3. Vitamins For Tailbone Pain
Tailbone pain is often associated with a deficiency in vitamins D, B6, and B12. Vitamin D is essential for maintaining a healthy skeleton, and its deficiency can lead to painful bone conditions. It works in combination with calcium to support the skeleton and sustain its health (7). B vitamins play a protective role in bone health (8). Consuming adequate amount of these vitamins will reduce your chances of developing tailbone pain. If you already suffer from the pain, get enough sun exposure and consume seafood, cheese, eggs, whole cereals, soya, green leafy vegetables, green peas, chicken, legumes, etc. However, if you suspect a deficiency, consult your physician and get your vitamin levels tested.
4. Castor Oil For Tailbone Pain
A few drops of castor oil Bandage
This is best done before going to bed. Repeat this every night until the lower back pain and tailbone pain vanish. This is one of the best remedies for tailbone pain treatment. The anti-inflammatory properties of castor oil will enable quick recovery. It is also a good remedy to treat pain caused due to infection as it is an antimicrobial agent (9).
5. Epsom Salt Bath For Tailbone Pain
2 cups Epsom salt A bathtub Warm water
Do this once or twice during the day. Warm water baths containing Epsom salt are very relaxing for the body. They reduce the stress on the back muscles and alleviate the pain. Epsom salt is also a good detoxifying agent for the body (10). Note: You should focus on decreasing stress to ultimately obtain relief from muscle tension and nerve sensitivity by tapping into your parasympathetic system. The easiest way to do this is through slow, easy breath work. Focusing on breathing slowly in through the nose, filling up the low ribcage and belly, and then slowly breathing out through the mouth like blowing through a straw. This helps to relax the muscles, ease tension, and decrease amount of cortisol surging through the body to decrease nerve sensitivity. You can do this throughout each of the alleviating techniques mentioned above (ice/heat, massage, bath). Tips For Tailbone Pain Get rid of pain in the tailbone and also prevent it by following these tips:a. See A Physical Therapist Consult a physical therapist to assist with improved body alignment and muscle control around the area.b. Sit On Specific Cushions Some special cushions have sections cut out for people who suffer from tailbone pain. These cushions make for a comfortable seat and ensure that you keep your tailbone safe. Donut-shaped cushions hardly provide any relief as they help relieve pressure from the groin as opposed to the tailbone. Use the pillow your doctor recommends.c. Don’t Strain Doctors and nutritionists generally recommend that you ingest a lot of fiber and roughage to smoothen the passing of stool and soften it. Straining during bowel movements will only complicate the problem.d. Avoid Sex The pelvic muscles are connected to the tailbone, and any movement will lead to tailbone pain. Avoid pain-inducing activities like having sex.e. Consult A Pelvic Floor Specialist Consult a pelvic floor specialist (also known as a women’s health specialist) – especially after or during pregnancy. They can help in truly alleviating pain and addressing the root cause of the issue. How To Relieve Tailbone Pain While Sleeping? Sleeping on the stomach or the side is a good way of alleviating tailbone pain. Try lying down as it doesn’t apply direct pressure to the tailbone. Best Foods To Eat For Tailbone Pain • Eat foods high in fiber to ease the tailbone pain caused due to constipation. Some high-fiber foods include apples, raw broccoli, beans, berries, whole grains, and cereals. • Anti-inflammatory compounds present in cod liver oil, fish oil, flax oil, and even cherry juice can help reduce the inflammation and pain. • Chamomile tea and green tea are also excellent for reducing the inflammation and the pain. • Eat a healthy and nutritious diet and drink plenty of water during the day. How Do You Stretch Your Tailbone? There are various tailbone pain exercises and stretches you can do in the comfort of your home to get relief and also to keep your lower back healthy and strong. Some of the best yoga poses and other exercises that can strengthen your back and tailbone area are:• Bhujangasana – The Cobra Pose keeps your spine healthy and supple.• Salabhasana – The Locust Pose is good for stretching your lower back and pelvic muscles. You can also do a variation of this pose, the Ardha Salabhasana, which involves raising alternate legs.• Anal lock – While lying down, squeeze the muscles in the pelvic area (the same ones you use when you are controlling your urge to pee) for 10-15 seconds and release. Repeat this a couple of times, twice a day.• Squats – Using no weights, simply perform two sets consisting of 10-12 repetitions. Walking and swimming stretch out the back muscles well. Why Does Your Tailbone Hurt During Pregnancy? The tailbone lies right behind the uterus. During pregnancy, the weight of the baby (and its bones) puts pressure on the tailbone, causing pain. Also, the hormones released during pregnancy help your pelvic muscle ligaments to relax. This, in turn, relaxes the bones and they can move around and cause pain. You may also experience tailbone pain after pregnancy. This is due to the pressure subjected on the tailbone joints during delivery. These joints can loosen up and cause tailbone pain, especially when you sit. Risk Factors For Tailbone Pain During Pregnancy Tailbone pain during early pregnancy or other stages of pregnancy, or even during delivery, poses the risk of bone dislocation, which can be extremely painful. Please consult your doctor if you are experiencing incessant tailbone pain. How Long Will It Take For My Tailbone To Heal? As this is a bone injury, it takes a while to heal. A simple bruise can take up to four weeks, but a fracture can take 8-12 weeks to heal. When Should You See Your Doctor? If you suffer from severe tailbone pain that is being adamant and disrupting your daily schedule completely, please consult your doctor immediately. These were some of the effective home remedies for tailbone pain. We hope that the information helps you. Has a tailbone injury ever troubled you? How did you get over it? Share your experiences with us by commenting below. Should I be worried if my tailbone hurts? Tailbone pain that does not go away or seems to persistently worsen should be brought to medical attention to check for underlying causes such as a fracture, degenerative changes, or a tumor. How do I know if my tailbone is dislocated? You may experience swelling around the region and intense tailbone pain during bowel movements or sexual intercourse if you have discolated your tailbone. Tailbone pain that worsens when you sit down or stand up from a seated position may also be a sign of a tailbone dislocation. Consult your healthcare provider for a proper diagnosis if you have sustained an injury to your tailbone.
