How to Cure Tailbone Pain (Coccydynia)

What Is Coccydynia?

Tailbone pain is more common than you may think. It affects people of all ages and activity levels. Whether you’re a dedicated runner with post-exercise discomfort or someone who sits for hours at a desk, understanding the nature of pain in the tailbone area is key to finding relief. 

Tailbone pain, also known as coccydynia, is a condition that affects the coccyx, the small triangular bone at the top of your bum at the base of your spine. This persistent pain in the tailbone area can seriously impact your life. The condition can range from mild discomfort to debilitating pain that stops you from sitting, standing, and even sleeping.

What Causes Tailbone Pain?

The coccyx supports your body when you sit and serves as an attachment point for several muscles, ligaments and tendons that stabilise your pelvic floor. The most common cause of coccydynia is direct trauma to the coccyx, which can occur from falls, sports injuries or accidents. Many cases also develop gradually without a clear precipitating event, making it sometimes hard to diagnose and treat.

Prolonged sitting, especially on hard surfaces, is one of the most common tailbone pain causes. Modern life often involves long hours of sitting at desks, in cars, or on uncomfortable chairs, which puts sustained pressure on the coccyx. The constant pressure of sitting for extended periods can lead to inflammation of the surrounding tissues, resulting in pain in the coccyx area. This makes office workers, drivers and students particularly prone to coccydynia.

Childbirth and pregnancy are other frequent causes of coccydynia. During delivery, the coccyx can get bruised, fractured or dislocated as the baby passes through the birth canal. The hormonal changes during pregnancy also soften the ligaments, making the tailbone more prone to injury. Many new mothers experience tailbone pain that can last for months after delivery if not properly addressed.

Weight-related factors also play a significant role in the development of coccydynia pain. Obesity can put extra pressure on the coccyx when sitting while being significantly underweight can reduce the natural cushioning provided by body fat and muscle tissue. Both extremes causes increased pressure on the tailbone and surrounding structures. Less common but important causes include haemorrhoids, tumours and infections, which should not be ignored.

Anatomy, Mechanics and Function

To understand how to alleviate tailbone pain, it is essential to examine the coccyx and its surrounding anatomy closely. The coccyx, a small triangular bone at the base of the spine, is made up of 3 to 5 fused vertebrae. It’s an anchor point for key muscles, ligaments and tendons that support posture, pelvic alignment and weight distribution, especially when sitting.

Surrounding the coccyx are the pelvic floor muscles, gluteals and smaller stabilising structures. These soft tissues help maintain balance and assist in movements such as sitting down, standing, or shifting weight. When these muscles become tight, weak or imbalanced – often due to poor posture, prolonged sitting or biomechanical issues – they can alter the normal mechanics of the pelvis and spine. This disruption can cause inflammation and contribute to coccydynia.

Inflammation, in turn, fuels a cycle of muscle tension and ongoing pain. Mechanical stress, trauma or even extended immobility can irritate the tissues around the coccyx and perpetuate discomfort. That’s why the best ways to relieve tailbone pain target both structural alignment and inflammation, such as posture correction, muscle re-education and anti-inflammatory modalities, are essential.

Symptoms and Diagnosis of Tailbone Pain

The hallmark symptom of coccydynia is localized pain at the base of the spine, usually described as aching, burning or sharp. This pain worsens with sitting, especially on hard surfaces, and improves when standing or lying down.

Many patients report that their tailbone pain gets worse during transitions between sitting and standing positions. Bowel movements can also, unfortunately, exacerbate symptoms as the coccyx is close to the rectum and is affected by the pressure during defecation. Some individuals experience radiating pain that goes into the lower back, hips or upper thighs, making the condition more complicated to manage.

The diagnosis of tailbone pain typically involves a thorough evaluation that includes a medical history, physical examination, and, in some cases, imaging studies. Healthcare providers will assess posture, pelvic alignment and muscle tension and rule out other conditions that can cause similar symptoms. X-rays may be ordered to evaluate the structure of the coccyx and identify any fractures or abnormalities, while MRI scans can provide detailed information about soft tissue involvement.

Comprehensive Tailbone Pain Treatment

Conservative management forms the basis of most successful treatment plans, with physiotherapy and adjunctive therapies playing a central role in both providing acute relief and preventing long-term issues.

Coccydynia physiotherapy focuses on restoring normal movement patterns, reducing muscle tension and improving the strength and flexibility of the surrounding structures. Skilled physiotherapists use various manual therapy techniques, including soft tissue mobilization, joint manipulation and trigger point release, to address the mechanical components of tailbone pain. These hands-on approaches to progressive difficulties can provide significant relief and prepare the body for more active rehabilitation strategies.

In addition, pelvic floor relaxation techniques are often incorporated into coccydynia physical therapy. These techniques help relieve muscle spasms, improve posture, and are an important part of a comprehensive pain relief strategy for coccydynia.

Postural education is another important part of exercise therapy for tailbone pain. Learning proper sitting mechanics, including the use of supportive cushions and making frequent position changes, can significantly reduce the recurrence of symptoms. 

At HelloPhysio, we incorporate advanced treatment modalities that can accelerate healing. INDIBA® Activ therapy utilizes radiofrequency energy to stimulate tissue repair and reduce inflammation at the cellular level. This non-invasive treatment can be particularly effective for cases of chronic coccydynia where traditional approaches have provided limited relief. 

Shockwave Therapy is another innovative approach to treating persistent tailbone pain. This treatment uses acoustic waves to stimulate healing in damaged tissues, break up scar tissue and improve blood circulation. When combined with traditional physiotherapy techniques, Shockwave Therapy can accelerate the healing process and provide long-term relief from coccydynia symptoms. 

Extracorporeal Magnetotransduction Therapy (EMTT) is another treatment option for coccydynia. This technology utilises electromagnetic fields to stimulate cellular repair and regeneration, making it particularly effective for treating soft tissue damage or cases of chronic inflammation when combined with exercises targeting tailbone pain. 

Most people notice an improvement in tailbone pain within a few weeks of regular coccydynia exercises and treatment. Contact the HelloPhysio clinic to schedule a session with one of our senior physiotherapists and discover which exercise program is best suited for you.

How to Relieve Tailbone Pain at Home

Mild tailbone pain often improves on its own with time, mainly when supported by simple self-care strategies. However, if pain persists beyond 2 weeks or worsens, you should consult a healthcare provider to rule out more serious causes and to guide recovery.

At home, management starts with reducing pressure on the coccyx. Using a coccyx cushion with a cut-out design helps to redistribute weight and relieve direct strain while sitting. Add to this regular posture checks, frequent standing or walking breaks while working. Avoid lying flat on your back; instead, sleep on your side with a pillow between your knees to help maintain proper alignment and reduce nighttime pain. 

Heat and cold therapy is another option. Ice can help alleviate acute inflammation, while heat can promote blood flow and muscle relaxation. Over-the-counter pain relief and devices, such as transcutaneous electrical nerve stimulation (TENS), can also be helpful.

Gentle mobility exercises, such as pelvic tilts, cat-cow movements, and targeted hip flexor stretches, can help release tension and aid recovery. Always learn these exercises from a qualified physiotherapist to ensure proper technique and the best results. When combined with good sitting habits and inflammation control, these can help with tailbone pain and support your body’s natural healing process.

Don’t Let Tailbone Pain Hold You Back

At HelloPhysio, our experienced physiotherapists specialize in treatment for tailbone pain in Singapore, combining evidence-based manual therapy techniques with the latest technologies, including INDIBA, Shockwave Therapy and EMTT. Our individualized approach addresses both your immediate symptoms and underlying causes, providing lasting relief and preventing recurrence.

If you’re wondering how to cure tailbone pain, contact HelloPhysio today to book your appointment and start living a pain-free life.