Tailbone pain *Pain in the butt
It’s a warm February day in Australia, and the sunny skies are perfect for an early morning run. As you pick up your pace along the trail, an unexpected misstep sends you tumbling to the ground—your tailbone taking the full impact. Ouch!
Tailbone pain can arise from many causes, often making even the simplest daily activities uncomfortable. Whether it’s pain while sitting or discomfort with movement, it can significantly disrupt your routine.
In this blog, we’ll explore the potential causes of tailbone pain and effective ways to find relief so you can get back to enjoying your favourite activities—without wincing every time you sit down.
Understanding the Tailbone
The tailbone, or coccyx, is the small, triangular bone at the base of the spine, just below the sacrum. Though small, it plays a crucial role in providing stability while sitting and serves as an attachment point for several muscles and ligaments. Along with the sit bones (ischial tuberosities), it forms a tripod-like structure that helps maintain balance and posture.
Several important muscles attach to the tailbone, including:
Gluteus maximus: Responsible for key hip movements such as extension, abduction, and external rotation.
Levator ani muscle group: A set of three muscles that form the pelvic floor, supporting vital functions such as urination, defecation, and sexual function.
In addition to these muscles, various ligaments and tendons anchor to the tailbone, making it essential for pelvic stability and overall movement.
Common Causes of Tailbone Pain
1. Direct Trauma: One of the most common causes of tailbone pain is a direct injury—such as slipping and falling backward. This can lead to bruising or, in more severe cases, a fracture.
2. Pelvic Floor Dysfunction: Tight or dysfunctional pelvic floor muscles can contribute to tailbone pain. Research suggests that nearly 50% of women seeking pelvic floor therapy for pelvic pain also experience tailbone discomfort. Childbirth, past injuries, or muscle tightness can all play a role.
3. Referred Pain from the Lower Back or Hips: Since the coccyx is an extension of the spine and connects to multiple hip muscles, tension or dysfunction in these areas can lead to tailbone pain. Tight hip flexors, lower back tension, or sacral misalignment can all contribute.
Strategies for Relief
If tailbone pain is interfering with your daily life, try these simple yet effective strategies:
1. Adjust Your Sitting Position
Shift your weight forward when sitting to reduce pressure on the tailbone.
Use a donut cushion or roll up a towel to offload pressure from the coccyx.
Avoid prolonged sitting—stand up or move every 45–60 minutes.
2. Improve Mobility & Reduce Tension
Diaphragmatic Breathing: This helps relax the pelvic floor and surrounding muscles. Try lying on your back with knees bent, breathing deeply into your belly, and focusing on relaxing the pelvic muscles.
Cat-Cow Stretch: This classic yoga move improves spinal mobility. Alternate between rounding and arching your back while on your hands and knees.
3. Stretch Key Muscles
Hip Flexor Stretch: In a half-kneeling position, tuck your pelvis slightly and gently lean forward to stretch the front of your hip.
Piriformis Stretch: Sit with one ankle over the opposite knee (figure-four position) and lean forward to stretch the deep glute muscles. Alternatively, try a pigeon pose on the floor.
When to Seek Professional Help
While self-care strategies can be effective, persistent or severe tailbone pain may require professional evaluation. A chiropractor can assess spinal alignment and mobility, while a pelvic floor therapist can address muscle dysfunction related to the coccyx.
Final Thoughts
Tailbone pain can stem from a sudden injury or develop gradually due to muscle tension and poor posture. While this small bone may not get much attention, it plays a vital role in overall stability and movement.
By incorporating mobility exercises, adjusting sitting posture, and addressing any underlying muscle tension, you can reduce discomfort and prevent future issues. Don’t let tailbone pain hold you back—take the necessary steps to get back to pain-free movement!
If you’re experiencing persistent tailbone pain, book an appointment at Epoch Health today. Our chiropractors can assess your condition and create a personalised treatment plan to get you back to your active lifestyle.