Greetings from Physioveda Medical Center, Dubai! As a senior physiotherapist, I understand the profound impact tailbone pain can have on your daily life. Whether you’re dealing with it yourself or know someone who is, this blog aims to shed light on tailbone pain, its causes, and effective exercises to relieve the discomfort.
Tailbone Pain while sitting
The tailbone, medically known as the coccyx, is the small, triangular bone at the base of your spine. Tailbone pain, or coccydynia, can be an agonizing condition that affects one’s ability to sit comfortably. This pain can range from a dull ache to sharp, shooting discomfort, making daily activities challenging.
Causes of Tailbone Pain
Trauma or Injury
Falls or direct impact on the tailbone can lead to bruising or even fractures, causing persistent pain.
Prolonged Sitting
Sitting for extended periods, especially on hard surfaces, can strain the coccyx and surrounding tissues.
Poor Posture
Slouching or sitting with improper posture places added pressure on the tailbone, contributing to discomfort.
Childbirth
Women may experience coccydynia pain after childbirth due to pressure and stretching during delivery.
Infections or Tumors
Although rare, infections or tumors near the coccyx can cause pain and discomfort
Tailbone Pain Relief Exercises
Pelvic Tilt
- Lie on your back with knees bent and feet flat.
- Tighten your abdominal muscles and push your lower back into the floor.
- Hold for a few seconds, then relax. Repeat 10-15 times.
Child’s Pose
- Kneel on the floor with your big toes touching and knees apart.
- Sit back on your heels and reach your arms forward, lowering your chest toward the floor.
- Hold for 20-30 seconds, breathing deeply.
Tailbone Cushion
- Use a cushion with a coccyx cut-out or a donut-shaped pillow to relieve pressure while sitting.
Cat-Cow Stretch
- Start on your hands and knees in a tabletop position.
- Arch your back up (cat) and then lower it down (cow). Repeat 10-15 times.
Warm Compress
Apply a warm compress to the affected area for 15-20 minutes to alleviate muscle tension.
Professional Help at Physioveda
At Physioveda Medical Center, our experienced physiotherapists can provide personalized assessments and tailored treatment plans for individuals dealing with tailbone pain. Our holistic approach combines manual therapy, targeted exercises, and ergonomic advice to address the root cause of your discomfort.
Conclusion
Coccydynia is a challenging condition, but with the right understanding and proactive measures, relief is within reach. Whether you’re incorporating exercises at home or seeking professional guidance at Physioveda, taking steps to manage and alleviate tailbone pain can significantly improve your quality of life. Don’t let discomfort dictate your daily activities – reclaim your comfort and well-being today!
