If you’ve ever experienced the sharp, nagging discomfort of tailbone pain, you know how it can overshadow even the simplest daily activities. From sitting at your desk at work to walking up and down the aisles at the grocery store, every movement can be a reminder of the pain. Thankfully, there are steps you can take to achieve relief. Tailbone pain, often intertwined with lower back pain, can be effectively managed and even alleviated with the right strategies.
Seeking lower back pain treatments to reduce tailbone pain starts with understanding your condition and the available solutions. In this article, we’ll explore five highly effective physical therapy treatments for lower back pain that specifically target tailbone discomfort. These expert-backed methods not only address the root causes but also provide sustainable relief, empowering you to reclaim your comfort and mobility.
1. See a Pelvic Floor Physical Therapist
Working with a pelvic floor PT can help you pin down the main contributing factors to your specific tailbone pain. Pain at the tailbone can be primarily caused by joint mobility issues, soft tissue issues, weakness, increased muscle tone/guarding, nerve issues, or referred pain from a neighboring area in the body such as the lower back. Rarely, tailbone pain can be caused by an underlying medical issue that is best treated with a referral to a physician.
To get to the root of your tailbone pain in Boulder, CO, a physical assessment should include strength testing and spinal mobility testing. Your PT will also want to evaluate your posture, spinal positioning, and functional movement and then examine the soft tissues (muscles, ligaments) surrounding the tailbone and pelvis. In some cases, patients benefit from a pelvic floor assessment, as well, if urinary, bowel, or sexual dysfunction is present.
2. Improve Back Mobility
The tailbone, or coccyx, is a continuation of the spine and connects to the bottom of the sacrum. The lumbar spine and tailbone mirror each other in movement. Some people with tailbone pain will present with limited mobility at the tailbone or have it stuck in a flexed or tucked-under position. This is especially true for those who sustained an impact after a fall. Working on spinal extension in postures such as cow pose, or cobra can help increase movement at the tailbone toward extension. The opposite is often true when the injury happened during a vaginal delivery, positioning the tailbone in an extended position.
3. Sit with Support and Lean Forward Slightly
The tailbone itself is not meant to bear much weight. Instead, the pelvis has bony support surfaces called ischial tuberosities, or “sits bones,” to take most of the weight while sitting. If you tend to lean back and rest on the tailbone while sitting, it can put more pressure on an already sensitive area. Using a wedge seat cushion can be helpful to keep weight off the tailbone when it is extremely sensitive.
4. Increase Glute Strength
Building strength in the gluteus maximus and medius promotes more blood flow for faster healing in the general area of the tailbone. It also increases the muscular support around the pelvis. Furthermore, strength training can reduce muscle trigger point tenderness (see previous post here) in sensitive tissue surrounding the tailbone.
5. Relax Your Pelvic Floor Muscles
Some muscles of the pelvic floor attach to the tailbone. Learning to relax or lengthen these muscles can often provide tailbone pain relief as well as reduce pain with bowel movements or intercourse. Relaxing the pelvic floor is the opposite of a “Kegel,” which is contracting as if stopping the flow of urine.
The easiest way to relax the pelvic floor is to imagine the muscles around the anus gently lengthening as if passing gas. This is a gentle movement and should not be forceful. Trying to relax the pelvic floor while on hands and knees or child’s pose can be helpful to widen the base of the pelvis and provide more space for tailbone mobility.
Take the Next Step Toward Tailbone Pain Relief
Dealing with tailbone pain can be challenging, but implementing these strategies can significantly improve your quality of life. When it comes to lower back pain treatments, tailored care is crucial, and the expertise of a skilled professional can make all the difference.
If you’re ready to take the next step in managing your pain, don’t hesitate to reach out to Mend. Our dedicated team specializes in physical therapy treatments for lower back pain and will create a personalized plan to address your specific needs. If you’re in Boulder or Lafayette and struggling with back pain, contact us today to schedule an appointment. Let us help you find the relief and support you deserve.