10 Most Effective Home Tailbone Pain Remedies – 6 Exercises and Prevention Tips

This content has been Medically reviewed by Dr. Surya Kedara, MBBS – General Physician

Tailbone pain is a tormenting thing to endure! If you have been down that dark alley, you would know. The thing about pain is that it does not let you forget, although there is nothing remotely memorable about it. Imagine being reminded of the pain, every time you sit down and every time you stand up. Ouch! It does not give you respite even when you lie down. Tailbone pain sucks and you can’t wish the pain away, but yes you can do with some natural hacks that can make the pain a little less unbearable. Before that, let’s diagnose tailbone pain to treat it the right way.

What Is Tailbone Pain?

Coccydynia is the actual name of the condition of tailbone pain, least in medical terms. Find this spot between your buttocks just above the anus is the site of the tailbone or coccyx. You only experience pain and tenderness when the particular area gets inflamed. Things get worse when you attempt to sit down.

Tailbone Pain Causes

Tailbone pain is mostly caused by injury to the lower back or tailbone. 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 pain. It mostly happens during contact sports that can have a detrimental effect on your tailbone.

Sometimes pregnancy leads to injury and causes stress on the tailbone. Sports such as bowling, rowing and cycling are also typical types of sports that cause tailbone injury, and consequently pain.

Bone spurs can also cause tailbone injury. A bone spur is an extra growth in the bone, which causes pressure and hence the pain.

Sometimes an infection in the spine or soft tissue leads to an accumulation of pus, which leads to tailbone pain.

Another reason may be cancer, but it is not very common.

Tailbone Injury Symptoms

You know the causes, so now let’s know about the symptoms of tailbone pain. This will help you know more about the particular kind of pain you are enduring. Know about some of the symptoms here.

1. Tenderness in the tailbone region and severe pain
2. Bruises visible on the area
3. The pain gets worse when you sit for long periods of time
4. Stool passing and straining become painful
5. You experience shooting pains during sexual intercourse

How to Protect Tailbone Injury – Preventing Pain from Occurring

A few of the best ways of preventing tailbone pain are as follows:

1. Wearing proper protective gear while taking part in active physical sports.
2. Be cautious where you tread, falling over something or over split water can be detrimental to your tailbone

Tailbone Pain Treatment Home Remedy

So you know the causes; now you have to know the effective home remedies that will reduce the pain. Find out how you can do that.

1. Massage the levator ani

You will find the levator ani located right near the pelvic floor, beside your tailbone. Just massaging this muscle group can provide great relief and it results in 29% success rate for providing relief to these painful conditions.

2. Levator ani stretching

The levator ani is a muscle that can be strengthened if you stretch it. Physical therapists swear by the efficacy of this procedure. In fact, research substantiates that patients who performed a levator ani stretch had a 32% success rate in alleviating the tailbone pain. You can try the remedy and see how it works for you.

3. Posture correction

Rampant usage of gadgets today has left a terrible impact on our postures and in some cases even leading to conditions such as coccydynia. Correcting your posture is, in fact, one of the best ways of alleviating tailbone pain and you can correct your posture and hence avoid getting affected with this condition. Whenever you sit, try to sit straight, without slouching and engage your core well. Arch your back slightly, keeping your neck straight. If you feel a sharp shooting pain, you can lean forward and then arch your back.

4. Use a cushion to sit on it

There are special cushions, specifically designed for people suffering from tailbone pain. These cushions offer a comfortable seat and keep your tailbone well-protected. Although doughnut-shaped cushions are sometimes recommended for people suffering from tailbone pain, the truth is it is more suitable for people suffering from pain in the groin. Go for the kind of pillow your doctor recommends.

5. Try sleeping on the stomach

Sleep on your stomach to alleviate tailbone pain. You can also sleep on the side to stop the pain. Lie down in a way that there is no direct pressure on your tailbone.

6. A hot water bottle to your rescue

In many cases, applying heat to the affected area has therapeutic benefits and can treat pain. Hence, you can always use this treatment protocol for tailbone pain too. Use it as often as you wish, even four times a day and, lasting for 20-minutes. You can either use a heating pad or soak in a hot bath to get the best out of this treatment.

7. Add fiber to your diet to avoid straining

Doctors and nutritionists always tell people to add adequate amounts of fiber to the diet to avoid constipation. As, when you have constipation, you tend to strain and have a tough time passing your stools. Straining aggravates the pain.

8. A professional massage always helps

Masseurs and chiropractors are a great boon to people suffering from tailbone pains. Share everything about your pain to the expert and it will help them cater to your problem in a more effective manner.

9. Ice packs

Ice packs are another way of combating tailbone pain. The trick is to apply the same to the affected area to get great relief from it.

10. Try Yoga Asanas

Yoga asanas are a great way to strengthen your hips and pelvic region. Have patience, though. It might take a couple of months for the pain to vanish.

1. Mulabandhasana (Root Lock)

This yoga pose is incredible to strengthen the pelvic floor and relax and calm down your mind.

Method

Sit on your buttocks while you keep your legs folded so that soles of your feet rest before your groin. This is what you can call a butterfly pose.

From here, you can slowly lift yourself, putting pressure on the ball of your feet all the while, keeping your spine straight. Continue to breathe normally.

Bring attention towards your spine and concentrate on the muscles of your pelvic floor. Relax and continue to this till you get a feel of it.

You can find these muscles when you contract the muscles while you are urinating. When you stop the flow of the muscles in the middle, this is the exact movement that will contract and raise the entire pelvic floor.

Now, take a deep breath in, hold the breath for 5 – 10 seconds and let your breath out. Release the pressure while you continue to follow the steps.

2. Shalabhasana (Locust Posture)

This yoga pose is beneficial for your back and also improves your strength and flexibility.

Method

Lie down with your belly on the floor, keeping your chin on the floor.

Place your toes on the floor, keeping your knees touching the ground.

Now, place your hands below your hips so your hips stay grounded on the floor.

Breathe in while you raise your right leg, keeping it straight.

Hold this position for some time and continue to breathe deeply.

Breathe out and bring your foot down.

Repeat the same movement on the other side.

Next, breathe and raise both your legs up as high as possible, remember to keep your knees straight.

Breathe out while you gradually bring your legs down, relax and continue to breathe normally.

3. Balasana (Child Pose)

The Balasana pose offers a gentle stretch to your lower back and tailbone area.

Method

Bend your knees and sit on your heels. Keep your knees apart while your toes remain conjoined.

Inhale, keeping both your hands outstretched skywards.

Breathe out as you move forward pressing your palms, arms, and forehead onto the mat.

Relax and keep a close tab on your breathing, calm down and relax your muscles.

Inhale, look forward, and bring your hands up along with the body.

Breathe out and release, and come back to the initial position.

4. Sun Bird pose (Chakravasana)

Sun Bird pose is a simple but powerful move, as it strengthens your back muscles while stabilizing the spine and tailbone.

Method

Come to all fours, with your wrists underneath your shoulders and knees underneath your hips. If your knees hurt, place a blanket underneath them for added support.

Inhale and lift the right leg, extending it straight behind you. If it feels good, extend the left arm as well.

Exhale, round the back and bend the knee toward the forehead. Connect the elbow to the knee if you’re including the arms. Inhale back to the starting position and exhale, connect your elbows to the knee while you do so.

Continue with this movement about five times matching your breath, before you move on to the other side.

5. Side Angle pose (Parsvakonasana)

This is an extremely spine-friendly move as it lengthens your entire side body, also it strengthens your legs and tailbone, while at it.

Method

Stand tall right in front of your mat and keep your feet grounded. Keep your right leg behind you and the outer edge of your right foot should be parallel to the back of your mat.

Keep the heel of your front foot to the arch of your back foot.

Bend your front knee ensuring it does not extend beyond the front ankle.

Take a deep breath in and lift your arms up so they are parallel to the ground. Bend your left elbow while you breathe out and lower your forearm to rest on your left thigh.

Next, raise the right arm up to the sky, your gaze following the movement so long as it is comfortable. You can also fix your gaze on the ground.

Extend your posture as you stretch your right arm up and alongside your ear, toward the wall right before you. Keep your torso open and the lines in the body long.

Hold for another few breaths and repeat the movement on the other side.

6. Triangle pose (Trikonasana)

The benefits of the Side Angle Pose are pretty similar to the triangle pose. It strengthens your legs, helps stabilize your spine and tailbone, and is a great hip opener. Triangle pose offers a great stretch to your hamstrings.

Method

Place one foot parallel to the back edge of the mat and keep the arch of your back foot aligned to the mat.

Lift your arms and keep them parallel to the ground.

Exhale as you reach forward and tilt the side of your body, lowering the front arm closer to the floor, keeping both your legs straight. Keep your hand to the inside of your front leg. Go down as much as it feels comfortable, stop near your thigh or midcalf.

Keep your heart and torso open and keep your arms aligned almost as if an invisible pane of glass is pressing behind you.

Breathe deeply for five to seven breaths, then rise up and repeat the entire thing on the other side.

If you have been browsing frantically looking for good tailbone pain cure remedies, you have come to the right place. To all those who have been experiencing tailbone pain, we know how it is to live with that kind of pain every minute of the day, just ensure you follow the above-mentioned remedies. For the others, try and prevent the same with some of the tailbone pain relief at home hacks mentioned here.

If your pain becomes unbearable, it is important to visit a doctor and undergo necessary tailbone pain treatment for relief.

Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.