Maintaining good overall health is essential for one to indulge in regular activities. When one develops pain in one’s tailbone, things could get uncomfortable and the pain will be unbearable. One may experience tailbone pain for multiple reasons, including an injury, poor posture, or underlying health conditions. There are various remedies and tips through which one could relieve tailbone pain. Trying different ways can help one pick the most suitable remedy for their condition.

1. Physical therapy
A physical therapist may teach one how to stop tailbone pain through various physical therapy routines. For instance, the expert may teach the patient pelvic floor exercises, such as breathing deeply and completely relaxing the pelvic floor. Doing some easy exercises for tailbone pain may significantly help relieve discomfort, making it easier to carry on with daily activities. In some scenarios, contrary to physical routines, an expert may also ask the patient to rest and stop any activity that causes pain. The more one rests, the quicker a tailbone injury can heal.

2. Apply hot and cold packs
Application of a hot and cold pack to the tailbone may help relieve the pain instantly. When one applies heat to the bruised tailbone, it could help relax muscles and improve tailbone pain. Applying heat with a hot water bottle, heat packs, an adhesive strip, or a heat gel could help improve the affected region. One could also make a cold pack by wrapping ice packs in a towel or a cloth. One should apply the ice pack for about 20 minutes every hour when they are awake (for the first 48 hours after an injury, if any), after which one can apply it about 2 to 3 times a day.

3. Use a coccyx cushion
The pelvis has bony support surfaces—ischial tuberosities—that compensate for the pressure applied on the tailbone. Since this bone does not handle most pressure, leaning back and resting on the tailbone while sitting can put more pressure on an already sensitive area. Instead, one must use a special cushion to create balance. A coccyx cushion may help relieve tailbone pain symptoms for those sitting for extended periods. Sitting on the cushion may help support the hips, which may increase spine stability and reduce pressure on the tailbone. One could also sit on the cushion with a thin gel ice pack or heating pad. This may help further reduce the intensity of tailbone pain and make the sensation bearable.

4. Use the right pillow
A pillow with the right firmness and thickness is crucial to managing tailbone pain. If a pillow is too soft or not voluminous enough, it could fail to align the neck with the rest of the back and spine, which may cause further strain on the tailbone. One must ask the healthcare expert about the ideal pillow for their condition.

5. Lie on the back
Sleeping on the back is an ideal position when one wants to reduce stress on the coccyx. One could place a wedge pillow under the knees as they lie on their back. This could help further relieve pressure on the tailbone and command a more relaxed position of the tailbone.

6. Sleep on the side
One of the best ways for tailbone injury pain relief is sleeping on the side, which could instantly promote a reduction in tailbone pressure. One should try sleeping on their side to ease the pressure on the lower back and tailbone. When one sleeps on their side, the pillow may help align the hips, which means there is less pressure on the hip bone at night.

7. Avoid sleeping on the stomach
Those who sleep on their stomach might worsen tailbone pain as it applies excess pressure on the lower back and coccyx. Sleeping on the stomach may also mean the top of the spine gets twisted as one turns the head to one side to breathe.

8. Improve back mobility
Individuals with tailbone pain may find their mobility is limited in the affected region. Others may find it stuck in a flexed or tucked-under position. This is common in those who have suffered an impact after an accident, such as a fall. Those with such an injury may find that the best treatment for tailbone pain is to work on the spinal extension by engaging in postures like the cobra or cat-cow pose. Back mobility exercises may help increase movement at the tailbone toward an extension. But one should consult with a healthcare expert before trying any new routines.

9. Improve glute strength
Enhancing strength in the gluteus maximus and medius promotes blood flow for faster healing in the general area of the tailbone. Furthermore, it increases muscular support around the pelvis. Strength training for the glutes may also bring down muscle trigger point tenderness in sensitive tissues surrounding the tailbone.

10. Practice yoga
Of these 10 ways to ease tailbone pain, yoga is considered one of the best remedies. The tailbone is located at the bottom of the spine, and to reduce the pain in this area, one should focus on yoga poses that stretch and strengthen the bone. Furthermore, yoga may encourage better alignment and allow the surrounding muscles to spread support. A few poses recommended by experts for tailbone pain relief include the sunbird pose, side angle pose, triangle pose, and bow pose.