Do you have tailbone pain when you sit for long periods, on certain chairs, or on church pews? Well, you are not alone! Like many conditions we treat in pelvic health, this is common, but not normal! Many people have desk jobs that require sitting for long periods, and although it’s always a good idea to get up and move around periodically, you should still be able to sit pain-free!
What is tailbone pain?
Tailbone pain is a common condition that limits activities such as sitting in both men and women. The tailbone, also called the coccyx, is located at the end of the spinal column and connects to the sacrum above.There are dense ligaments that connect the tailbone to the pelvis, as well as several muscles, including the pelvic floor muscles such as the coccygeus.
2. What causes tailbone pain?
Tailbone injuries are commonly caused by trauma such as a fall if you land on your tailbone causing a fracture or the tailbone may over flex or extend. If a person has a habit of holding the pelvic muscles tight, this can also lead to persistent pain in the tailbone region. Many people tend to “hold stress” by clenching their pelvic floor muscles. Do you clench or grind your teeth? There is also a strong correlation between TMJ/jaw pain and pelvic floor muscle tension! Post birth you can have tailbone pain depending on the baby’s position and delivery method and if tearing was involved. Poor standing/seating posture and work ergonomics can also play a role in tailbone pain.
3. Posture Tips for Reducing Tailbone Pain
Stand Tall
- It’s important to address your body as a whole and think about how many minutes each day your body may be in a position that isn’t beneficial for your pelvic floor and core. Untuck your tailbone, shift your hips back so that your hips are in line with your ankles and a little more of your weight is through your heels rather than the fronts of your feet. Imagine that there is a string attached to the top of your head, and it is pulling you up towards the ceiling like a puppet. Grow tall and think about your spine being long.
Watch How You’re Sitting and Uncross your Legs
- Sitting posture is just as important as your standing posture. You should be sitting with both feet flat on the floor, knees level with your hips, and support at your lower back. Keep your legs uncrossed! Tucking your tailbone under, slouching, and crossing your legs cause your pelvic floor muscles to be tense and shortened making it difficult for them to relax and lengthen when needed.
What is tailbone pain?
Tailbone pain is a common condition that limits activities such as sitting in both men and women. The tailbone, also called the coccyx, is located at the end of the spinal column and connects to the sacrum above.There are dense ligaments that connect the tailbone to the pelvis, as well as several muscles, including the pelvic floor muscles such as the coccygeus.
2. What causes tailbone pain?
Tailbone injuries are commonly caused by trauma such as a fall if you land on your tailbone causing a fracture or the tailbone may over flex or extend. If a person has a habit of holding the pelvic muscles tight, this can also lead to persistent pain in the tailbone region. Many people tend to “hold stress” by clenching their pelvic floor muscles. Do you clench or grind your teeth? There is also a strong correlation between TMJ/jaw pain and pelvic floor muscle tension! Post birth you can have tailbone pain depending on the baby’s position and delivery method and if tearing was involved. Poor standing/seating posture and work ergonomics can also play a role in tailbone pain.
3. Posture Tips for Reducing Tailbone Pain
Stand Tall
- It’s important to address your body as a whole and think about how many minutes each day your body may be in a position that isn’t beneficial for your pelvic floor and core. Untuck your tailbone, shift your hips back so that your hips are in line with your ankles and a little more of your weight is through your heels rather than the fronts of your feet. Imagine that there is a string attached to the top of your head, and it is pulling you up towards the ceiling like a puppet. Grow tall and think about your spine being long.
Watch How You’re Sitting and Uncross your Legs
- Sitting posture is just as important as your standing posture. You should be sitting with both feet flat on the floor, knees level with your hips, and support at your lower back. Keep your legs uncrossed! Tucking your tailbone under, slouching, and crossing your legs cause your pelvic floor muscles to be tense and shortened making it difficult for them to relax and lengthen when needed.
4. Common physical complaints of tailbone pain
Most people complain of pain while sitting or after sitting, especially on hard surfaces. Other common symptoms are pain during sit to stand, a deep ache around the tailbone, direct tenderness if touched, shooting pain down one leg, and feeling like you’re sitting on a marble, knife, or rod. You may also have pain with intercourse or pooping, and difficulty peeing (pain, hesitation, frequency, and/or urgency).
5. How can physical therapy help?
Pelvic floor physical therapy can assist with joint, muscle, and nerve dysfunction in the coccyx or in nearby structures so that you can return to movement and activities such as sitting.
Examples of treatment following assessment/evaluation:
- We may teach you how to release/drop your pelvic floor muscles
- External/internal assessment and manual therapy to release tight muscles around the pelvis and internal pelvic floor muscles such as coccygeus,
- Real time ultrasound to assess how well your muscles are relaxing and teach you how to relax the right muscles
- Posture education
- Stress management techniques
- Exercise prescription (stretches, strengthening). This is not an inclusive list, but just an idea of what to expect!
* Try this! You can flex your coccyx by contracting/tightening your pelvic floor muscles and closing anus as if you are trying to hold back gas. You can extend your coccyx by relaxing your pelvic floor muscles and anal opening as if you are letting gas out. Focus on relaxing your pelvic floor muscles!
If you are experiencing tailbone pain/coccyx pain, we are here to help and you don’t have to live with this. You may have a tailbone pain from a childhood injury or a more recent fall, whatever the case, Body Works is here to help you with your pelvic pain!
If you’re interested in becoming a patient or have more questions, please fill out a contact form or give us a call at 864-236-8146.
4. Common physical complaints of tailbone pain
Most people complain of pain while sitting or after sitting, especially on hard surfaces. Other common symptoms are pain during sit to stand, a deep ache around the tailbone, direct tenderness if touched, shooting pain down one leg, and feeling like you’re sitting on a marble, knife, or rod. You may also have pain with intercourse or pooping, and difficulty peeing (pain, hesitation, frequency, and/or urgency).
5. How can physical therapy help?
Pelvic floor physical therapy can assist with joint, muscle, and nerve dysfunction in the coccyx or in nearby structures so that you can return to movement and activities such as sitting.
Examples of treatment following assessment/evaluation:
- We may teach you how to release/drop your pelvic floor muscles
- External/internal assessment and manual therapy to release tight muscles around the pelvis and internal pelvic floor muscles such as coccygeus,
- Real time ultrasound to assess how well your muscles are relaxing and teach you how to relax the right muscles
- Posture education
- Stress management techniques
- Exercise prescription (stretches, strengthening). This is not an inclusive list, but just an idea of what to expect!
* Try this! You can flex your coccyx by contracting/tightening your pelvic floor muscles and closing anus as if you are trying to hold back gas. You can extend your coccyx by relaxing your pelvic floor muscles and anal opening as if you are letting gas out. Focus on relaxing your pelvic floor muscles!
If you are experiencing tailbone pain/coccyx pain, we are here to help and you don’t have to live with this. You may have a tailbone pain from a childhood injury or a more recent fall, whatever the case, Body Works is here to help you with your pelvic pain!
If you’re interested in becoming a patient or have more questions, please fill out a contact form or give us a call at 864-236-8146.
