5 Best Home Remedies To Treat Tailbone Pain

Lifestyle changes and natural hacks to get rid of that lingering pain effectively.

Reviewed by Dr. Jen Esquer, PT, DPT Dr. Jen Esquer Dr. Jen EsquerPT, DPT facebook_iconinsta_icon
Written by , MS (Biotechnology) Kushneet Kukreja MS (Biotechnology) linkedin_icon Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MA (English) Dipti Sharma MA (English) linkedin_icon Experience: 2 years
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Tailbone pain can lead to severe mobility issues, like difficulty sitting down, excessive pain while passing stool, or even pain standing up from a seated position. Home remedies to treat tailbone pain include hot or cold compress, specific massage therapy techniques, application of natural and essential oils, and some other methods that we discuss here. Read on to learn in detail about each remedy you may apply to get relief from the severe pain affecting your well-being. We also look at possible causes behind the tailbone pain you are experiencing, which can help you apply the best remedy for the issue.

What Is Tailbone Pain?

Pain in the tailbone area is called coccydynia in medical terms. The area in between your buttocks that lies above the anus is the site of the tailbone or coccyx. When this bone is inflamed, you experience pain and tenderness. When you sit, this pain gets aggravated (1).

protip_icon Fun Fact
The tailbone is a vestigial structure, meaning a remnant of our primate ancestors. It’s prominent in month-old human embryos and disappears by the 8th week.

Causes Of Tailbone Pain

Injuries are the most painful conditions that affect the lower back and tailbone. There are many ways you can contract this dreaded condition. Let’s list a few below:

  • Falls are a common cause of tailbone injuries. Falling while sitting and hitting your back on the hard ground is probably the most common cause of tailbone injury.
  • Sometimes, a direct impact on the tailbone, like the ones that occur during contact sports, can injure the tailbone.
  • Even pregnancy can cause injury or lead to the fracture of the tailbone. Tailbone pain during pregnancy is common during various trimesters.
  • Sports like bowling, cycling, and rowing can cause tailbone injuries due to the repetitive motion used in them.
  • At times, tailbone injuries can occur due to no particular reason. You may experience tailbone pain without injury as well.
  • A lesser known reason for tailbone injury is a bone spur. An extra growth in the bone can put pressure on it and cause pain (2).
  • Infections at the base of the spine or soft tissue can cause accumulation of pus, which is very painful and can lead to tailbone pain (3).
  • A more serious condition that causes lower back and tailbone pain may be cancer. However, this cause is uncommon.

Tailbone Injury Symptoms

Now that you know what causes tailbone pain, let’s look at some symptoms of tailbone pain. Knowing these symptoms will equip you with enough knowledge, so you know when you need to visit the doctor.

Some of the symptoms include:

  • The tailbone area is quite tender, and the pain is quite severe
  • Sometimes, a bruise may be visible in the tailbone area
  • The pain progressively gets worse when you sit down for long or apply direct stress to the tailbone area
  • Passing stools and straining are quite painful
  • You may experience sharp pain during sexual intercourse (4)
protip_icon Quick Tip
Increase fiber and water intake or take stool softeners if the tailbone pain is caused or aggravated by constipation.

How To Prevent Tailbone Injuries

Self-care is the best way to avoid having to go through the pain of a tailbone injury. Some sure shot ways to prevent tailbone pain include:

  • Wearing appropriate protective gear while taking part in physical sports.
  • Being careful about the environment. As falling on your tailbone is the most common cause of injury, you should be extra cautious about water spills and slipping on slick ice.

Now that we know what causes tailbone pain, how do we alleviate it using simple everyday products? Read on to know how.

Home Remedies For Tailbone Pain

There are many ways to alleviate and even cure tailbone pain. Learn how to heal a bruised tailbone at home with the home remedies given below:

  1. Heat Or Ice Pack
  2. Massage
  3. Vitamins
  4. Castor Oil
  5. Epsom Salt Bath

Get Relief From Tailbone Pain With These Remedies

1. Heat Or Ice Pack For Tailbone Pain

Heat or ice pack to treat tailbone pain
Image: Shutterstock
You Will Need

Hot water bottle or an ice pack

What You Have To Do

Place either a hot water bottle or an ice pack on the affected area for about 20 minutes.

How Often You Should Do This

You can use it as often as four times in a day.

Why This Works

This is one of the most commonly used remedies for tailbone pain relief.

Many studies have shown that applying heat or cold to the affected area can help reduce tailbone pain. It reduces inflammation and promotes healing as well (5). You can also use a heating pad or take a hot bath to achieve similar results.

2. Massage For Tailbone Pain

Massage to treat tailbone pain
Image: Shutterstock
You Will Need

Massage oil

What You Have To Do

Massage the affected area for 10-15 minutes by applying gentle pressure using any massage oil or carrier oil.

How Often You Should Do This

Repeat this twice a day for relief from tailbone pain.

Why This Works

The levator ani muscle is located near the pelvic floor, right beside the tailbone. According to a study, massaging this muscle can alleviate tailbone pain and other symptoms (6). You can get rid of chronic tailbone pain easily by using this remedy for a few days.

3. Vitamins For Tailbone Pain

Vitamins to treat tailbone pain
Image: Shutterstock

Tailbone pain is often associated with a deficiency in vitamins D, B6, and B12. Vitamin D is essential for maintaining a healthy skeleton, and its deficiency can lead to painful bone conditions. It works in combination with calcium to support the skeleton and sustain its health (7). B vitamins play a protective role in bone health (8). Consuming adequate amount of these vitamins will reduce your chances of developing tailbone pain. If you already suffer from the pain, get enough sun exposure and consume seafood, cheese, eggs, whole cereals, soya, green leafy vegetables, green peas, chicken, legumes, etc.

However, if you suspect a deficiency, consult your physician and get your vitamin levels tested.

4. Castor Oil For Tailbone Pain

Castor oil to treat tailbone pain
Image: Shutterstock
You Will Need
  • A few drops of castor oil
  • Bandage
What You Have To Do
  1. Heat the castor oil slightly and apply this warm oil on the lower back and tailbone area.
  2. Cover with a bandage.

This is best done before going to bed.

How Often You Should Do This

Repeat this every night until the lower back pain and tailbone pain vanish.

Why This Works

This is one of the best remedies for tailbone pain treatment. The anti-inflammatory properties of castor oil will enable quick recovery. It is also a good remedy to treat pain caused due to infection as it is an antimicrobial agent (9).

5. Epsom Salt Bath For Tailbone Pain

Epsom salt to treat tailbone pain
Image: Shutterstock
You Will Need
  • 2 cups Epsom salt
  • A bathtub
  • Warm water
What You Have To Do
  1. Draw a bath and add Epsom salt to the warm water.
  2. Stir well so that the salt is mixed evenly.
  3. Soak your body in this water for 10-15 minutes.
How Often You Should Do This

Do this once or twice during the day.

Why This Works

Warm water baths containing Epsom salt are very relaxing for the body. They reduce the stress on the back muscles and alleviate the pain. Epsom salt is also a good detoxifying agent for the body (10).

Note: You should focus on decreasing stress to ultimately obtain relief from muscle tension and nerve sensitivity by tapping into your parasympathetic system. The easiest way to do this is through slow, easy breath work. Focusing on breathing slowly in through the nose, filling up the low ribcage and belly, and then slowly breathing out through the mouth like blowing through a straw. This helps to relax the muscles, ease tension, and decrease amount of cortisol surging through the body to decrease nerve sensitivity. You can do this throughout each of the alleviating techniques mentioned above (ice/heat, massage, bath).

These are some of the most effective home remedies that may help treat tailbone pain. But how do you sleep with that pain? Are there any tips to help? Scroll down to know more.

How To Sleep With Tailbone Pain

Try out different sleeping positions to determine which one has the least impact on your tailbone. Some people find relief from tailbone pain by sleeping on their sides with a cushion between their knees. This may help maintain the natural curve of the lower back. Also using donut-shaped cushions or investing in a medium-firm mattress may help relieve pressure on your tailbone while lying down.

You can try gentle stretching exercises or relaxation methods like yoga to reduce tension around muscles. This may help relax your muscles, improve flexibility, and promote better sleep.

Infographic: 5 Most Effective Home Remedies To Treat Tailbone Pain

Factors like injury, pregnancy, and spinal infections can result in tailbone pain (coccydynia). The good news is a few simple natural remedies can help reduce the pain. We have rounded up the 5 most effective remedies you can try in the comfort of your home! Check out the infographic below to know more!

5 most effective home remedies to treat tailbone pain (infographic)

Illustration: StyleCraze Design Team

Coccydynia or tailbone bone pain may occur due to various causes, such as falls, impact injuries, repetitive motions during sports like cycling, rowing, bowling, bone spurs, and infections. In rare cases, cancer or tumors may be a cause of tailbone pain. Along with pain in the area between the buttocks and the anus, you may experience tenderness, bruising, difficulty sitting down or passing bowels, and pus in the case of infections. Some common and helpful home remedies to treat tailbone pain are massage, vitamins, castor oil, Epsom salt baths, and a heat or ice pack. Homeopathy, holistic medicine, and herbal supplements are also other means to treat tailbone pain. Consult your healthcare provider if you experience persistent pain that doesn’t resolve after using these remedies.

Frequently Asked Questions

Tips For Tailbone Pain

Get rid of pain in the tailbone and also prevent it by following these tips:
a. See A Physical Therapist
Consult a physical therapist to assist with improved body alignment and muscle control around the area.
b. Sit On Specific Cushions
Some special cushions have sections cut out for people who suffer from tailbone pain. These cushions make for a comfortable seat and ensure that you keep your tailbone safe. Donut-shaped cushions hardly provide any relief as they help relieve pressure from the groin as opposed to the tailbone. Use the pillow your doctor recommends.
c. Don’t Strain
Doctors and nutritionists generally recommend that you ingest a lot of fiber and roughage to smoothen the passing of stool and soften it. Straining during bowel movements will only complicate the problem.
d. Avoid Sex
The pelvic muscles are connected to the tailbone, and any movement will lead to tailbone pain. Avoid pain-inducing activities like having sex.
e. Consult A Pelvic Floor Specialist
Consult a pelvic floor specialist (also known as a women’s health specialist) – especially after or during pregnancy. They can help in truly alleviating pain and addressing the root cause of the issue.

How To Relieve Tailbone Pain While Sleeping?

Sleeping on the stomach or the side is a good way of alleviating tailbone pain. Try lying down as it doesn’t apply direct pressure to the tailbone.

Best Foods To Eat For Tailbone Pain

• Eat foods high in fiber to ease the tailbone pain caused due to constipation. Some high-fiber foods include apples, raw broccoli, beans, berries, whole grains, and cereals.
• Anti-inflammatory compounds present in cod liver oil, fish oil, flax oil, and even cherry juice can help reduce the inflammation and pain.
• Chamomile tea and green tea are also excellent for reducing the inflammation and the pain.
• Eat a healthy and nutritious diet and drink plenty of water during the day.

How Do You Stretch Your Tailbone?

There are various tailbone pain exercises and stretches you can do in the comfort of your home to get relief and also to keep your lower back healthy and strong. Some of the best yoga poses and other exercises that can strengthen your back and tailbone area are:
• Bhujangasana – The Cobra Pose keeps your spine healthy and supple.
• Salabhasana – The Locust Pose is good for stretching your lower back and pelvic muscles. You can also do a variation of this pose, the Ardha Salabhasana, which involves raising alternate legs.
• Anal lock – While lying down, squeeze the muscles in the pelvic area (the same ones you use when you are controlling your urge to pee) for 10-15 seconds and release. Repeat this a couple of times, twice a day.
• Squats – Using no weights, simply perform two sets consisting of 10-12 repetitions.
Walking and swimming stretch out the back muscles well.

Why Does Your Tailbone Hurt During Pregnancy?

The tailbone lies right behind the uterus. During pregnancy, the weight of the baby (and its bones) puts pressure on the tailbone, causing pain. Also, the hormones released during pregnancy help your pelvic muscle ligaments to relax. This, in turn, relaxes the bones and they can move around and cause pain.
You may also experience tailbone pain after pregnancy. This is due to the pressure subjected on the tailbone joints during delivery. These joints can loosen up and cause tailbone pain, especially when you sit.

Risk Factors For Tailbone Pain During Pregnancy

Tailbone pain during early pregnancy or other stages of pregnancy, or even during delivery, poses the risk of bone dislocation, which can be extremely painful. Please consult your doctor if you are experiencing incessant tailbone pain.

How Long Will It Take For My Tailbone To Heal?

As this is a bone injury, it takes a while to heal. A simple bruise can take up to four weeks, but a fracture can take 8-12 weeks to heal.

When Should You See Your Doctor?

If you suffer from severe tailbone pain that is being adamant and disrupting your daily schedule completely, please consult your doctor immediately.
These were some of the effective home remedies for tailbone pain. We hope that the information helps you. Has a tailbone injury ever troubled you? How did you get over it? Share your experiences with us by commenting below.

Should I be worried if my tailbone hurts?

Tailbone pain that does not go away or seems to persistently worsen should be brought to medical attention to check for underlying causes such as a fracture, degenerative changes, or a tumor.

How do I know if my tailbone is dislocated?

You may experience swelling around the region and intense tailbone pain during bowel movements or sexual intercourse if you have discolated your tailbone. Tailbone pain that worsens when you sit down or stand up from a seated position may also be a sign of a tailbone dislocation. Consult your healthcare provider for a proper diagnosis if you have sustained an injury to your tailbone.

Key Takeaways

  • Cold and heat therapy have shown great results to relieve tailbone pain.
  • Stretches and workouts are easy ways to reduce tailbone pain.
  • Maintaining good posture and meditation can help prevent further complications with tailbone pain.
  • You can sit on an inflatable cushion to comfort your back and relieve pain.
  • For topical use, you can apply creams and gels for pain relief.
  • Massage treatments, chiropractic care, and acupuncture can also relieve tailbone pain.
home remedies to treat tailbone pain

Image: Stable Diffusion/StyleCraze Design Team

Learn how to get relief from tailbone pain in an easy way. Watch this video to find out some tips on how to reduce discomfort and improve your quality of life.

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Dr. Jen Esquer
Jen Esquer is a Top 40 Physical Therapy Influencer and has been named one of the top 50 most influential healthcare professionals. She is the Founder and Owner of Mobility Method, LLC, sits on the medical advisory board for Women’s Health and Strong Fitness magazine and is an online sensation with more than a half a million followers and viral videos with millions of views helping people shape and reshape how they use their body.

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