Tailbone (Coccyx) Pain: Symptoms, Causes, Treatment & Exercises

Key Takeaways

• Tailbone pain (coccydynia) can affect sitting, standing, and other daily activities. 

• Common causes include falls, pregnancy, body structure differences, and age-related changes.

• Doctors diagnose it through medical history, physical exams, and sometimes imaging tests.

• Specific exercises like glute bridges and stretches can help reduce pain. 

• MSK Doctors is a specialized platform connecting patients with expert musculoskeletal healthcare professionals for personalized tailbone pain management.

What Is Tailbone Pain?

Tailbone pain affects the small triangle-shaped bone at the bottom of your spine (coccyx). Even though this bone is small, the pain here can be very uncomfortable and can feel like a dull ache or a sharp stab. You might feel it when sitting down, standing up, or during other activities.

Symptoms

People with tailbone pain might experience dull aching or sharp pain at the base of the spine. The pain often gets worse when sitting, standing, bending, during intimate moments, or during bowel movements. You might also feel tenderness when touching the area, notice some swelling, or feel pain that spreads to the buttocks, hips, and lower back.

Causes

Several things can cause tailbone pain. Injuries like falling on your buttocks are a common cause. Pregnancy and childbirth can cause problems because hormones loosen ligaments and bones can shift. Body structure plays a role too, as some people have differently shaped tailbones or less padding. Repetitive activities such as cycling and rowing can put pressure on the tailbone. Weight issues, whether being overweight or underweight, can affect tailbone comfort. Aging is also a factor, as we lose fat padding and cartilage becomes less flexible as we get older.

How Doctors Diagnose Tailbone Pain

First Visit

Diagnosing tailbone pain takes several steps:

1. Medical history review: Your doctor will ask about when the pain started, how long it lasts, how bad it is, and what makes it worse

2. Physical exam: The doctor will check for tenderness, swelling, and abnormalities

3. Imaging tests: Sometimes X-rays or MRI scans are needed to check for fractures or other problems

Treatment Options

Pain Management

About 9 out of 10 cases of tailbone pain get better with basic treatments. These include over-the-counter pain relievers like ibuprofen, pain-relief creams or gels, physical therapy, and sometimes steroid injections for severe cases.

Exercises for Tailbone Pain Relief 

Strengthening exercises can help reduce tailbone pain and improve mobility.

Strengthening Exercises

Glute Bridges

1. Lie on your back with knees bent and feet flat on the floor

2. Lift your hips, squeezing your buttocks and core muscles

3. Create a straight line from knees to shoulders

4. Hold for a few seconds, then lower down slowly

5. Do 10-12 repetitions

Bird Dog

1. Start on hands and knees

2. Extend right arm forward and left leg backward while keeping your back flat

3. Hold for 5-10 seconds, then return to starting position

4. Switch sides

5. Do 8-10 repetitions on each side

Dead Bug

1. Lie on your back with arms toward ceiling and legs raised with knees bent

2. Lower right arm behind head while extending left leg

3. Keep lower back pressed against floor

4. Return to starting position and switch sides

5. Do 10-12 repetitions

Stretching Exercises

Figure 4 Stretch

1. Lie on your back

2. Cross right ankle over left knee

3. Pull left thigh toward chest

4. Hold for 20-30 seconds

5. Switch sides

Child's Pose

1. Kneel on floor

2. Sit back on heels

3. Stretch arms forward, lowering torso

4. Hold for 30-60 seconds

5. Breathe deeply

Cobra Pose

1. Lie face down with hands under shoulders

2. Lift chest off ground, keeping pelvis and legs relaxed

3. Use back muscles, not hands

4. Hold for 15-20 seconds

5. Repeat 5-6 times

Pelvic Floor Exercises

Kegel Exercises

1. Find your pelvic floor muscles (the ones used to stop urinating)

2. Tighten these muscles

3. Hold for 5-10 seconds, then release

4. Repeat 10-15 times, 2-3 sets daily

Diaphragmatic Breathing

1. Lie down or sit comfortably

2. Place one hand on chest and another on abdomen

3. Breathe deeply so your abdomen rises more than chest

4. This helps relax pelvic floor muscles

When to See A Doctor

You should see a doctor if pain lasts more than a few weeks despite home treatment. It's also important to get medical help if the pain is severe or getting worse. Other warning signs include noticing swelling or redness around the tailbone, or if you have fever or unexplained weight loss.

How MSK Doctors Can Address Tailbone Pain

MSK Doctors provide expert diagnosis and personalized treatment for tailbone pain.

At MSK Doctors, we connect patients with specialists who treat muscle and bone problems, including tailbone pain. We carefully curate our directory of specialists to ensure access to trusted and experienced professionals who can provide personalized and effective treatment. Patients can easily find and connect with professionals who have specific expertise in addressing tailbone pain and related musculoskeletal conditions.

Innovative Patient Support

Advanced diagnostic tools help MSK Doctors create effective recovery plans.

We use advanced motion analysis tools that provide valuable insights into musculoskeletal health. We have integrated a state-of-the-art musculoskeletal motion AI platform that enables users to track movement patterns, evaluate performance, and support injury prevention and rehabilitation. 

Our patient resources section provides downloadable materials, exercise guides, and self-care tips, empowering individuals to actively participate in their own care and improve overall well-being.

Schedule your personalized consultation with MSK Doctors today and take the first step towards tailbone pain relief.

Frequently Asked Questions

What is tailbone (coccyx) pain? 

Tailbone pain, medically known as coccydynia, is discomfort in the small triangular bone at the bottom of the spine, which can cause sharp or dull pain affecting daily activities.

What are the common causes of tailbone pain?

Common causes include trauma from falls, pregnancy and childbirth, repetitive motion activities, anatomical variations, weight issues, and age-related changes in the coccyx.

How long does tailbone pain typically last? 

Approximately nine out of ten cases of tailbone pain resolve with conservative treatments, typically within a few weeks to months, though some cases may require professional medical intervention.

What exercises can help alleviate tailbone pain? 

Recommended exercises include glute bridges, bird dog, dead bug, figure 4 stretch, child's pose, cobra pose, and pelvic floor exercises like Kegels.

How can MSK Doctors help with tailbone pain management? 

MSK Doctors has developed a comprehensive platform connecting patients with expert musculoskeletal specialists, offering personalized care, advanced motion analysis tools, and patient support resources to effectively manage tailbone pain.