This last week I have exercised 3 out of 5 days so far. It does help me. I find because sitting aggravates my pain, the natural and obvious thing to do is to not sit. My stand station at work helps, but I cannot just stand for long periods. My relief comes when I can walk, and/or (like this week) do a small bit of running. I know this does not work for everyone though.
I have only been walking on a treadmill for between 2-4miles, which takes between 30mins and an hour, depending how fast I go and at what gradient. I have also been walking outside with my husband. Walking can relax the muscles that hold the coccyx, and can release any nerve entrapment or spasm. I think, for me, it just feels like everything goes back to a more relaxed and normal position and the circulation improves to the whole area. Mentally I also feel so much better afterwards. I think that reducing any stress mentally and emotionally that I am holding, in turn helps release any tension that I have built up and am holding in that area.
I am also continuing with my pelvic floor exercises. Some people refer to exercises that involve the pelvic floor and coccyx as 'anal lock'. It is what my physio has had me doing. As with walking it stimulates nerves in that area, with the additional benefits of toning and strengthening your pelvic floor- and importantly the muscles around ones coccyx. It can ease coccyx pain. Initially I have found it aggravates my pain; to me this demonstrates that it is working the correct muscles. The pain it induces does not stay, it only occurs when I perform the exercises. For me, as a female, it is question of tightening everything- as if trying to stop having a wee, holding vaginally and anally. I have been instructed by my physio to do this 10 times, hold for a count of 10, then release, then do 10 quick ones, and to do this 3 times a day (which I have to admit is really difficult). My last ones at night I follow with some relaxation to ensure I am not holding any tension in that area before I go to sleep.
Pelvic floor exercises This is a good site for explaining pelvic floor exercises.
Chines Holistic health- anal lock exercises Explains 'anal lock' technique.
The levator ani muscles insert onto the coccyx, these muscles also support the pelvic floor. A portion of the gluteus maximus also inserts onto the coccyx. The gluteus maximus extends the thigh during walking or running. There are also several ligaments attached to the coccyx. Knowing the involvement of these relevant and important muscle groups explains why certain exercises may help, but it would also explain that why for many it may aggravate the condition. It may also explain why bad posture, repetitive strain injury's and prolonged sitting can aggravate coccydynia.
I intend to continue with my walking, running and pelvic floor exercises and hope this will prove to be my road to recovery. A non-invasive and enjoyable approach; avoiding waiting rooms, Dr's, and the surgeons needle and knife!!
Nurse who suffers chronic tailbone pain
- Pain in the arse
- I am a Registered Nurse who has suffered with tailbone pain for over 8 years. Like all chronic pain, it is essential that sufferers get the correct support, diagnosis and treatment appropriate for them as an individual. This blog follows my journey with chronic pain, it expresses my personal opinions and thoughts. It is not intended as a replacement for advice or treatment from your normal Healthcare Provider.