How To Reduce Tailbone Pain?
Discover how to reduce tailbone pain with practical tips like posture changes, cushions, stretches, and home remedies. Learn when to seek medical help for lasting relief.
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Last updated on 3rd Jul, 2025
Introduction
Tailbone pain, also known as coccydynia, can be quite uncomfortable and interfere with daily activities like sitting, standing, or even walking. If you're experiencing this pain, you're not alone, many people deal with it due to various reasons. The good news is that there are several ways to manage and reduce tailbone pain effectively.
In this article, we’ll explore what causes tailbone pain, its symptoms, and simple yet effective ways to relieve discomfort.
Understanding Tailbone Pain
Your tailbone, or coccyx, is the small, triangular bone at the very bottom of your spine. It supports your body when you sit and helps with balance. When this area becomes inflamed or injured, it can lead to persistent pain.
Common Causes of Tailbone Pain
Injury or Trauma: A fall directly onto the tailbone (like slipping on ice or landing hard on a chair) can bruise, fracture, or dislocate the coccyx.
Prolonged Sitting: Sitting for long hours on hard or uncomfortable surfaces can put pressure on the tailbone.
Childbirth: During delivery, the tailbone can get strained or injured, especially in difficult labor.
Poor Posture: Slouching while sitting can increase pressure on the coccyx.
Repetitive Strain: Activities like cycling or rowing that involve repeated pressure on the lower spine may contribute to pain.
Medical Conditions: Rarely, infections, tumors, or arthritis can cause tailbone pain.
Symptoms of Tailbone Pain
Sharp or dull pain in the lower back, just above the buttocks.
Increased pain when sitting for long periods or transitioning from sitting to standing.
Discomfort during bowel movements or sexual intercourse.
Tenderness when pressing the tailbone area.
How to Reduce Tailbone Pain?
If you’re struggling with tailbone pain, here are some effective ways to ease discomfort and promote healing.
1. Adjust Your Sitting Position
Use a donut-shaped cushion or coccyx cushion to relieve pressure.
Avoid sitting on hard surfaces for long periods.
Lean slightly forward while sitting to shift weight away from the tailbone.
2. Apply Ice or Heat
Ice Packs (for the first 48 hours after injury): Helps reduce swelling and numb pain.
Warm Compress (after 48 hours): Relaxes muscles and improves blood flow.
3. Over-the-Counter Pain Relief
NSAIDs like ibuprofen or acetaminophen can help manage pain and inflammation.
Always consult a doctor before taking medications, especially if you have other health conditions.
Consult Top Orthopaedicians For Medications
4. Gentle Stretches & Exercises
Pelvic Floor Stretches: Helps relax muscles around the tailbone.
Child’s Pose (Yoga): Gently stretches the lower back.
Knee-to-Chest Stretch: Eases tension in the lower spine.
5. Improve Posture
Sit with your back straight and shoulders relaxed.
Avoid crossing legs for long periods.
Take breaks from sitting every 30 minutes to walk or stretch.
6. Dietary Adjustments
Eat fiber-rich foods (fruits, vegetables, whole grains) to prevent constipation, which can worsen tailbone pain.
Stay hydrated to keep stools soft and reduce straining.
7. Avoid Tight Clothing
Tight pants or belts can put extra pressure on the tailbone area.
8. Physical Therapy
A physiotherapist can guide you with targeted exercises and manual therapy to relieve pain.
9. Massage & Manual Therapy
Gentle massage around the tailbone can help relax muscles and improve circulation.
10. Consider Medical Treatments (If Pain Persists)
Steroid Injections: For severe inflammation.
Surgery (Rarely Needed): Only in extreme cases where conservative treatments fail.
When to See a Doctor?
Most tailbone pain improves with home care, but consult a doctor if:
Pain lasts more than a few weeks.
There’s severe swelling, bruising, or signs of infection.
Pain is accompanied by numbness or weakness in the legs.
If your tailbone pain is persistent or worsening, you can book a consultation with an orthopedic specialist or physiotherapist on Apollo 24|7 for expert advice and personalized treatment.
Conclusion
Tailbone pain can be frustrating, but with the right care, most cases improve within weeks. Simple changes like using a cushion, stretching, and maintaining good posture can make a big difference. If pain persists, don’t hesitate to seek medical help. Need expert advice? Schedule a consultation today on Apollo 24|7 for personalized care.
Consult Top Orthopaedicians
Consult Top Orthopaedicians For Medications
Dr. Keshav Digga
Orthopaedician
14 Years • MBBS, MS Orthopaedics, FIASM, FIMISS
Kolkata
DIGGA HEALTHCARE, Kolkata
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Anil Sharma
Orthopaedician
42 Years • MBBS, MS Orthopedics
New Delhi
AAKASH MEDSQUARE, New Delhi
Dr. Manjunath Giriyappa
Orthopaedician
9 Years • MBBS , MS (Orthopedics)
Bengaluru
Unicorn Multi-Speciality Clinic, Bengaluru
Dr. Sourav Kumar Pal
Orthopaedician
3 Years • MBBS, MS(ORTHO)
Malda
B S ORTHO, Malda
Consult Top Orthopaedicians
Dr. Keshav Digga
Orthopaedician
14 Years • MBBS, MS Orthopaedics, FIASM, FIMISS
Kolkata
DIGGA HEALTHCARE, Kolkata
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Anil Sharma
Orthopaedician
42 Years • MBBS, MS Orthopedics
New Delhi
AAKASH MEDSQUARE, New Delhi
Dr. Manjunath Giriyappa
Orthopaedician
9 Years • MBBS , MS (Orthopedics)
Bengaluru
Unicorn Multi-Speciality Clinic, Bengaluru
Dr. Sourav Kumar Pal
Orthopaedician
3 Years • MBBS, MS(ORTHO)
Malda
B S ORTHO, Malda