Tailbone Pain (Coccydynia): Causes & Pain Relief& exercise
Tailbone pain, also known as coccydynia, is a condition that strikes when the small bone at the end of the spinal column, called the coccyx, is painful or tender. It can be caused by a variety of reasons, including a traumatic injury such as a fall, childbirth, and more rarely tumors of the coccyx. The good news is that there is a lot of relief available, as well as steps you can take in the form of physical exercises that help to address the main cause.
The most common cause of tailbone pain is a traumatic injury, such as a fall on the tailbone or hips, strained muscles, childbirth, or a car accident. Muscles can become strained if you sit in the same position for prolonged periods of time. The most common symptom of coccydynia is a sharp pain in the tailbone area and this may be worse when sitting or when the body is moved in certain ways.
You should seek medical help if you experience tailbone pain as it can be an indication of something more serious. Your doctor may conduct various tests to find the root cause of your coccydynia and suggest treatment options that can help you address your pain. Treatment may include anything from physical therapy and medications, to tailbone adjustments and nerve blocks.
When it comes to addressing the main cause of tailbone pain, physical exercises can be very helpful. Here are some of the effective measures for tailbone pain relief:
1. Coccyx Cushioning:
The ergonomic U-shape design seat cushion keeps your coccyx float above hard sitting surface, avoids direct pressure on tailbone, distributes stress and relieves discomfort for lower back, hips, legs, tailbone and sciatica. It avoids the occurrence and progression of spine problems and hemorrhoids.Its curve design minimizes the pressure that other chair pad can cause to improve blood circulation.
Stand with your arms out to the sides and being careful not to arch your back. Make sure that your lower back is straight and draw your abdomen in gently. Bend backwards, hold for 10-15 seconds, then return to the starting position, repeating this exercise several times.
3. Pelvic Tilts:
Lie flat on your back and place a pillow under your lower back. With your feet on the floor, tighten your buttocks and stomach, and tilt your pelvis towards your head by pressing your lower back into the pillow. Hold for 10-15 seconds, then relax and repeat.
4. Bridge Exercise:
Lie flat on your back and, keeping your feet flat on the floor, raise your hips as high as you can and hold for 5-10 seconds. Slowly lower your hips back to the starting position. Repeat in sets of 10-15.
Working your pelvic floor muscles can help with tailbone pain. To do Kegel exercises, contract your pelvic floor muscles, hold for 3 seconds, then relax for 3 seconds. Build up to 10 repetitions.
Exercises such as these can help to reduce the pain and discomfort associated with tailbone pain, as well as help to prevent future episodes. If your pain does not improve with these exercises, it is important to seek medical advice for further treatment options.