Can I Exercise With a Bruised Tailbone?

Chances are, you don't think much about your tailbone — until you injure it. Your tailbone, or coccyx, is a small triangular bone at the base of your spine, and it’s possible to bruise or fracture it, according to Cleveland Clinic.

If your tailbone hurts, you might feel hesitant to be active. But you can still perform certain exercises safely. Read on to learn more about tailbone pain and how to relieve it.

Tailbone Pain, Explained

Tailbone pain, also called coccydynia, is common, according to Cleveland Clinic, and it’s five times more likely to occur in females than males.

It may happen for a variety of reasons, including:

• Trauma, such as from a fall
• Strain caused by repetitive motion, as in sports like rowing or cycling
• Pregnancy or childbirth
• Being overweight or underweight
• Sitting for long periods of time
• Rarely, cancers such as prostate cancer or colon cancer

If you’ve bruised your tailbone, it can be very painful and takes about four weeks to heal, according to Mount Sinai Health System. You might have bruising or swelling around the base of your spine.

The pain may feel dull or sharp, and it may be accompanied by pain in other areas as well, such as your back, according to Cleveland Clinic.

Your pain may get worse when you move from sitting to standing (or vice versa), while sitting, when you bend forward, when you poop, during sex, or during your period, according to the National Health Service (NHS).

Safe Exercises With a Bruised Tailbone

Though you might feel worried about exercising, it’s actually important to avoid sitting too much when you have a bruised tailbone, according to the Hospital for Special Surgery.

Regular movement can increase blood flow to the area and aid in healing, according to the NHS Tyneside Integrated Musculoskeletal Service. Staying active can keep your joints flexible and remind your body that movement is safe, which may help reduce the pain.

But try to keep exercise gentle to avoid aggravating an injury or making pain worse. And if you feel any sharp or long-lasting pain, stop exercising and contact your doctor.

If you have access to one, a physical therapist can perform an assessment and recommend the best movements for your individual situation.

Gentle Stretches

If you’re rehabbing at home, you can try some gentle tailbone stretching exercises to relieve the pain. In fact, in a review of research, the authors determined that stretching, among other interventions, may improve pain and function in people with coccydynia in the short term.

According to the Hospital for Special Surgery, stretches for tailbone pain may include:

• Figure Fours Lie flat on your back with your knees bent and your feet flat on the floor. Lift one leg to cross your ankle over the opposite knee. Slowly pull the bottom leg toward your chest until you feel a gentle stretch. Hold for 30 seconds, then repeat on the other side.
• Child’s Pose From a kneeling position, lean forward to rest your torso on your thighs. Stretch your arms out in front of you. If you can, gently rest your forehead on the floor and hold the position as long as you’d like.
• Cobra Lie facedown on a mat or the floor, with your elbows bent and your palms flat on the floor by your shoulders. Press through your palms to lift your chest off the floor. Draw your shoulders down and engage your core. Hold for a few breaths, about 30 seconds, then lower back down.

Strengthening Exercises

With clearance from your doctor or under the guidance of a physical therapist, you may perform some exercises to build strength in the muscles around your tailbone.

According to the Hospital for Special Surgery and the NHS Tyneside Integrated Musculoskeletal Service, these may include:

• Bridge Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Draw in your abs, tighten your glutes, and slowly lift your pelvis. Lift only as high as you can maintain the backward tilt of your pelvis, hold for five seconds, then lower gently. Do 8 to 10 reps, if you can.
• Clamshell Lie on your side with your knees bent and one leg stacked on top of the other. Lift your top leg as far as you can while keeping your pelvis straight. For added resistance, you can use an exercise band wrapped around your thighs. Hold for five seconds, then lower your leg and repeat on the other side. Do 8 to 10 reps, if you can.
• Bird Dog Begin on all fours in a tabletop position. Engage your abs and draw your shoulders down. Keeping your body parallel to the floor, raise your left arm and your right leg. Hold for five seconds, then return to tabletop position. Repeat with the opposite leg and arm. Do 8 to 10 reps, if you can.
• Dead Bug Lie on your back, with both legs lifted and your knees directly above your hips and bent at 90 degrees. Raise both arms toward the ceiling. At the same time, extend your left arm overhead and your right leg out straight. Hold for five seconds, then return to the starting position and repeat on the opposite side. Do 8 to 10 reps, if you can.

Other Safe Exercises

With approval from your doctor, it may also be safe for you to engage in more vigorous exercises, as long as they don’t put pressure on your tailbone. For example, you might try:

• Walking at a brisk pace
• Swimming
• Using an elliptical

Remember to approach these activities with caution, and pay attention to whether they cause any additional pain, both in the moment and for the next few hours. If you experience increased pain, contact your doctor.

Exercises to Avoid With a Bruised Tailbone

Because sitting increases pressure on the tailbone, you may want to avoid exercises like cycling or rowing during your recovery.

You may also want to avoid jogging or other high-impact exercises‌. This jarring movement can stress muscles and ligaments in your pelvis and delay healing.

Other Recovery Tips

Here are some additional considerations during your recovery, according to Cleveland Clinic and the Hospital for Special Surgery:

• You can sit on a wedge- or doughnut-shaped pillow to reduce tailbone pressure.
• When sleeping, try to lie on your stomach to take pressure off your tailbone.
• A hot bath may help relax your muscles and ease pain.
• You may apply hot or cold packs to the affected area several times a day, for about 20 to 30 minutes each time.
• You can take stool softeners if you experience pain while pooping.
• Anti-inflammatory medications like ibuprofen may help relieve pain.
• Above all, get medical advice if your pain worsens or doesn’t go away.