Tailbone Pain When Sitting: What Can You do About it?
Understanding Tailbone Pain When Sitting
Tailbone pain, also known as coccydynia, is a common yet often misunderstood condition that can significantly impact a person's quality of life.
For many with tailbone pain with sitting, being seated for prolonged periods becomes a painful experience due to discomfort in the coccyx, the small triangular bone at the base of the spine.
Recent research over the past decade has provided valuable insights into the causes of tailbone pain and how pelvic physical therapy can play a crucial role in alleviating symptoms.
What is Tailbone Pain?
Tailbone pain, or coccydynia, refers to pain or tenderness in the area of the coccyx—the small, triangular bone at the end of the vertebral column.
This condition can cause sharp or aching pain, especially when sitting for extended periods, transitioning from sitting to standing, or even during certain movements, such as bending or twisting.
According to a 2019 review in The Clinical Journal of Pain, approximately 1 in 100 people will experience coccydynia at some point in their life, with women being more commonly affected than men. It’s most frequently reported in people aged 30 to 50 years, but it can occur at any age.
Common Causes of Tailbone Pain
Tailbone pain when sitting can arise from various factors. Some of the most common causes include:
Trauma or Injury: The coccyx is vulnerable to injury from falls, direct blows, or childbirth. These incidents can cause bruising, fractures, or dislocations that result in chronic pain.
Prolonged Sitting: Prolonged periods of sitting, especially on hard surfaces, can place pressure on the coccyx, leading to inflammation and irritation. People who spend long hours sitting at desks or driving may be more prone to developing coccydynia.
Poor Posture: Poor sitting posture, such as slouching or leaning backward, can affect the alignment of the spine and increase stress on the coccyx. Over time, this can lead to pain in the tailbone region.
Pelvic Floor Dysfunction: Conditions affecting the pelvic floor muscles can contribute to tailbone pain. Tightness, spasms, or weakness in these muscles may refer pain to the coccyx area.
Childbirth: The process of childbirth can put significant strain on the coccyx, especially if the baby is large or if there is an assisted delivery (e.g., use of forceps or a vacuum).
Chronic Constipation: Straining during bowel movements can put pressure on the coccyx and the muscles surrounding it, potentially leading to pain or inflammation in the area.
How Pelvic Physical Therapy Can Help
Pelvic physical therapy (PT) has been seen as an effective treatment for managing tailbone pain, particularly when other conservative treatments fail to provide relief.
Over the past decade, multiple studies have highlighted the role of pelvic PT in addressing the underlying causes of coccydynia and improving patient outcomes.
Here's a list of how pelvic PT can help tailbone pain when sitting:
Muscle Relaxation and Strengthening
Improving Posture and Alignment
Manual Therapy Techniques
Education and Behavior Modification
Targeted Stretching and Mobility Exercises
Biofeedback Training
1. Muscle Relaxation and Strengthening
Pelvic PT focuses on addressing dysfunctions within the pelvic floor muscles, which can contribute to tailbone pain. Tightness or spasms in these muscles may put pressure on the coccyx, exacerbating pain. Pelvic PT often involves gentle manual techniques such as myofascial release to relax overactive muscles and reduce tension in the pelvic region. Additionally, strengthening exercises for the pelvic floor can improve support for the coccyx and reduce strain on the area.
2. Improving Posture and Alignment
One of the significant factors contributing to tailbone pain is poor posture, especially when sitting. Pelvic PT teaches patients about optimal sitting and standing positions to reduce stress on the coccyx. For example, patients may be instructed to maintain a neutral pelvic position while sitting, which can alleviate pressure on the tailbone. In some cases, a pelvic PT may recommend using cushions or ergonomic adjustments to improve comfort during sitting.
A 2018 study published in the Journal of Bodywork and Movement Therapies found that posture correction, along with manual therapy and strengthening exercises, significantly reduced pain and improved function in patients with coccydynia.
3. Manual Therapy Techniques
Pelvic physical therapists use manual therapy techniques to target the coccyx and surrounding muscles, ligaments, and tissues. These techniques include gentle mobilizations of the coccyx, soft tissue massage, and trigger point release to decrease muscle tension and improve blood flow to the affected area. For patients with coccygeal subluxation (misalignment of the coccyx), manual therapy may help realign the bone and reduce discomfort.
A 2017 systematic review published in The European Spine Journal found that manual therapy and soft tissue manipulation were effective in treating coccydynia, with patients reporting reduced pain levels and improved mobility.
4. Education and Behavior Modification
Pelvic physical therapists also educate patients on behavior modifications that can help reduce the risk of aggravating tailbone pain. This may include recommendations on proper posture, sitting techniques, and strategies for managing activities that exacerbate pain (such as standing or lifting). Learning how to use the body more efficiently can significantly improve symptoms and prevent recurrence of tailbone pain.
5. Targeted Stretching and Mobility Exercises
In some cases, tight muscles around the coccyx, hips, and lower back can contribute to discomfort. Pelvic PT incorporates stretching exercises that target these muscles, improving flexibility and reducing tension. This can be particularly helpful for people whose tailbone pain is exacerbated by prolonged sitting or specific movements.
6. Biofeedback Training
For some individuals, biofeedback therapy may be used in pelvic PT to help patients become more aware of muscle contractions and relaxation in the pelvic floor. This technique can assist individuals in learning how to relax overactive muscles, which can reduce pressure on the coccyx and relieve pain.
The Evidence: Pelvic Floor Physical Therapy's Effectiveness
Research has consistently supported the effectiveness of pelvic PT in treating tailbone pain.
A study published in The Clinical Journal of Pain in 2019 found that patients who underwent pelvic PT experienced significant improvements in pain reduction and functional recovery.
Similarly, a 2020 study in The Journal of Women's Health Physical Therapy showed that a combination of manual therapy, posture correction, and muscle strengthening exercises resulted in substantial improvement in coccydynia symptoms for women who had experienced persistent pain after childbirth.
Furthermore, a 2021 randomized controlled trial published in BMC Musculoskeletal Disorders confirmed that pelvic PT, combined with other conservative treatments such as activity modification and ergonomic adjustments, led to better long-term outcomes in patients with coccydynia compared to those who only received medical management.
Conclusion
Tailbone pain when sitting can be a debilitating condition, but with the right interventions, such as pelvic physical therapy, many individuals can experience significant relief.
By addressing the underlying causes of coccydynia—such as muscle tension, poor posture, or pelvic floor dysfunction—pelvic PT offers a holistic and effective approach to managing symptoms and improving overall function. If you’re experiencing tailbone pain, working with a pelvic physical therapist can help guide you toward lasting relief and a better quality of life.
Looking for help with tailbone pain in Jacksonville Beach, FL?
If you’re looking for personalized, one-on-one sessions to address your tailbone pain, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing tailbone pain, pelvic heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.
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