Tailbone Pain Exercises

Tailbone Pain Exercises

As far as bones go, our tailbone is an unsung hero. The bone dutifully does its job of bearing our weight and providing support and stability while we’re sitting. But most of us hardly (if ever) notice or even think about our tailbone — until it hurts. This good little soldier of our skeleton is also known as the coccyx, which is the Greek word for “cuckoo.” The coccyx earned its name because of its shape; the bone looks like a cuckoo bird’s beak. Unfortunately, tailbone discomfort can make you feel like you’re going cuckoo. Fortunately, we’ve developed a routine that can help relieve pain and muscle tension. All you need for our tailbone exercises is our Midi Massage Ball and a chair. If you don’t have our tool, use a ball of a similar size, 115mm (4,5 inches) in diameter. Jump to our routine or keep reading to learn more about your tailbone and the causes and symptoms of coccyx pain.

The Tale of Your Tailbone

Medical professionals refer to the tailbone as the coccyx. The coccyx is a small bone shaped like an upside-down triangle at the bottom of the spine under the sacrum. The coccyx is joined to the sacrum by the amphiarthrodial joint.

Depending on how a person’s skeleton develops, the coccyx is made up of between 3 and 5 vertebrae. In some cases, the vertebrae are fused, forming a single bone. In others, the first vertebra is separate from the fused bones.

A Trifecta of Support

What exactly does the tailbone do? Some firmly believe that our coccyx is unnecessary. But the coccyx is a point where many muscles, tendons, and ligaments are attached and — together with the two ischial tuberosities bones (also called the sit bones) in your pelvis — it provides weight-bearing support when someone is sitting. ¹⁾ The muscles attached to the coccyx (which include several pelvic floor muscles) help with walking, running, leg movement, and bowel movements.

What is Coccyx Pain?

Coccyx pain is also called coccydynia, coccygodynia, and tailbone pain. ²⁾ The discomfort occurs at the base of the spine and can range from a dull ache to sharp pain. The pain may intensify if you’re sitting or standing for long periods or when you stand after sitting. Having sex or paying a visit to the bathroom may cause pain. If you’re female, tailbone pain may intensify menstrual pain.

What Causes Tailbone Pain?

Common causes of coccyx pain are:

• breaking, fracturing, or bruising the bone (usually the result of a fall),
• sitting for long periods on a surface that is firm or narrow,
• sitting in an awkward position.

Other causes are:

Body Weight

If you are obese, the additional body weight puts pressure on the coccyx, which can misalign the bone. Being underweight or rapidly losing weight can also cause tailbone pain. If there is not enough fat in your buttocks, the tailbone can rub against the surrounding tissues causing inflammation.

Hemorrhoids

Also known as piles, hemorrhoids are swollen veins in the lower rectum and anus. The inflamed tissue can pull at the muscles attached to the coccyx.

Repetitive Strain Injury

Repetitive strain injury (RSI) is damage done to tissues by repetitive movements or overwork. Sports like rowing or cycling put the muscles, tendons and ligaments attached to the coccyx under constant stress.

Joint Damage

Joints damaged from general wear and tear or repetitive motions can advance tailbone pain.

Vaginal Birth

Giving birth vaginally can stretch and strain the muscles and ligaments surrounding the tailbone.

Get Your Foam Roller Set

Visit our online shop to get your Midi Massage Ball and Foam Roller Set. While you’re there, take a look around. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.

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