Tailbone injuries can be very painful and slow to heal, and the healing time depends on the severity of the injury. However, there are several ways to relieve the pain and promote healing:
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Rest: Stop any physical activity that causes pain and rest as much as possible. The more you rest, the quicker the injury can heal.
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Ice: Apply ice to the tailbone for about 20 minutes every hour while awake for the first 48 hours, then 2 to 3 times a day. Do not apply ice directly to the skin.
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Cushion: Use a cushion or gel donut when sitting. The hole in the center will take pressure off the tailbone.
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Heat: Apply heat to the affected area to help relieve pain and reduce inflammation. You can use a heating pad or take a warm bath.
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Pain relievers: Take over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or acetaminophen, as needed to reduce pain and inflammation.
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Stretching: Do tailbone stretches to relieve pain and soreness. Some exercises that may help include single-leg knee hug, seated forward bend, and seated spinal twist.
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Good posture: Sit correctly and maintain good posture with your lower back supported. Avoid slouching and consider using a donut-shaped pillow or V-shaped wedge cushion to reduce pressure on the coccyx.
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Pelvic floor exercises: Pelvic floor relaxation techniques, such as reverse Kegels, can help get the coccyx into better alignment and relieve the pain experienced when urinating or defecating.
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Physical therapy: A physical therapist can show you how to do pelvic floor relaxation techniques and other exercises that can help relieve tailbone pain.
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Medical treatment: If tailbone pain does not improve after a few weeks of trying treatments at home, or if the pain is affecting your daily activities, see a healthcare provider. They may recommend nonsurgical treatments, such as a coccygeal nerve block, or surgery in rare cases.
Its important to note that healing time for an injured tailbone depends on the severity of the injury, and in rare cases, symptoms do not improve. If you have a fracture, healing can take 8 to 12 weeks, while a bruise takes about 4 weeks to heal.
