A coccyx fracture, also called a broken tailbone, occurs when the bottom tip of the spinal column breaks, according to Physiopedia. Coccyx fractures are often hard to find on imaging and may not be immediately diagnosed.
A fractured coccyx causes pain and swelling in the area and is typically managed via self-care, rather than surgical intervention. Fractures can take 8 to 12 weeks to heal. If you suspect you’ve broken your coccyx, follow your doctor’s advice. After a period of rest, they may recommend light exercise to stretch ligaments and strengthen muscles that support the spine, which can help with the healing process.
Avoid Aggravating Activities
If you are recovering from a coccyx fracture, allow yourself time to rest, MedlinePlus says. Exercises to avoid include any that increase your pain, such as those that require prolonged sitting (riding a bike). Cold packs or ice applied for 20 minutes of each hour to the fractured area for the first two days can help control pain and reduce swelling. Reduce cold therapy to two to three times per day after that.
Use a special pillow to make sitting easier — “donut” or wedge pillows will reduce pressure on your tailbone. The pain of a coccyx fracture may persist for several weeks or months while the injury is healing, Mayo Clinic says. You may even experience pain while urinating or defecating.
If you are feeling pain while trying to perform exercises, stop, apply ice, and allow the injured area to heal. By performing strenuous exercise or pushing yourself to do too much, you may slow the healing process or experience pain for a longer period of time than necessary.
Balance Rest and Exercise
Rest is beneficial after a coccyx fracture, MedlinePlus says, and your doctor may recommend that you rest to allow your body to a chance to heal. But sitting with a coccyx fracture can be very uncomfortable because it puts pressure on the tailbone, leading to more pain. Therefore, light exercise for brief periods — which will reduce the amount of time that you spend sitting — can help you avoid becoming stiff or sore from a generalized decrease in activity. Walking is an ideal activity to start with.
You can begin a mild exercise regimen after some of the swelling has diminished to promote healing of the tissues and bone, according to Axes Physical Therapy in St. Louis. During exercise, the heart rate increases to pump more blood to the muscles throughout the body. The increase in circulation can promote healing to the tissues surrounding the coccyx as well as the bone, while reducing inflammation.
Coccyx Fracture and Pain
A coccyx fracture often causes pain in the tailbone that is noticeable when you sit too long, or try to stand up from a sitting position, Physiopedia says. Passing stools or urinating after a coccyx fracture can also be painful, according to MedlinePlus. It’s essential to drink plenty of fluids with exercise, and to promote regular bowel movements and reduce the incidence of constipation.
Increased activity with exercise and specifically pelvic floor stretches and exercises can help to prevent or relieve constipation, says Hinge Health, a virtual physical therapy practice. Your doctor may also recommend a stool softener.
Tailbone Pain Exercises
Consult with your doctor before starting any type of exercise after you have suffered a coccyx fracture. Your doctor may give you specific suggestions for when and how you can increase your activity levels again. They may recommend, for example, a routine of low-impact cardiovascular exercise that does not place pressure on the coccyx area, such as walking and swimming, according to Tricity Pain Associates in San Antonio, Texas.
High-impact exercises, such as aerobics, dancing, or running may put more stress on your spine, which can be painful, according to the Spine Institute of North America, a pain management practice in New Jersey. Your doctor may recommend that you avoid activities such as biking, because the seat places pressure on the tailbone, says the Neuroscience Pain Center, a neurology and pain management practice in Miami. Hazardous sports, such as skating or skiing, are also not recommended, as they may cause falls, which can result in further injuries and delayed healing.
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