A coccyx fracture, additionally referred to as a damaged tailbone, happens when the underside tip of the spinal column breaks, in response to Physiopedia. Coccyx fractures are sometimes laborious to seek out on imaging and might not be instantly recognized.
A fractured coccyx causes ache and swelling within the space and is usually managed by way of self-care, fairly than surgical intervention. Fractures can take 8 to 12 weeks to heal. When you suspect you’ve got damaged your coccyx, comply with your physician’s recommendation. After a interval of relaxation, they could suggest gentle train to stretch ligaments and strengthen muscle tissues that assist the backbone, which will help with the therapeutic course of.
Keep away from Aggravating Actions
In case you are recovering from a coccyx fracture, permit your self time to relaxation, MedlinePlus says. Workouts to keep away from embody any that enhance your ache, reminiscent of people who require extended sitting (driving a motorbike). Chilly packs or ice utilized for 20 minutes of every hour to the fractured space for the primary two days will help management ache and cut back swelling. Cut back chilly remedy to 2 to a few instances per day after that.
Use a particular pillow to make sitting simpler — “donut” or wedge pillows will cut back stress in your tailbone. The ache of a coccyx fracture could persist for a number of weeks or months whereas the damage is therapeutic, Mayo Clinic says. You could even expertise ache whereas urinating or defecating.
In case you are feeling ache whereas making an attempt to carry out workouts, cease, apply ice, and permit the injured space to heal. By performing strenuous train or pushing your self to do an excessive amount of, you could sluggish the therapeutic course of or expertise ache for an extended time frame than mandatory.
Steadiness Relaxation and Train
Relaxation is useful after a coccyx fracture, MedlinePlus says, and your physician could suggest that you simply relaxation to permit your physique to an opportunity to heal. However sitting with a coccyx fracture might be very uncomfortable as a result of it places stress on the tailbone, resulting in extra ache. Due to this fact, gentle train for transient durations — which is able to cut back the period of time that you simply spend sitting — will help you keep away from changing into stiff or sore from a generalized lower in exercise. Strolling is a perfect exercise to start out with.
You’ll be able to start a gentle train routine after a number of the swelling has diminished to advertise therapeutic of the tissues and bone, in response to Axes Bodily Remedy in St. Louis. Throughout train, the guts charge will increase to pump extra blood to the muscle tissues all through the physique. The rise in circulation can promote therapeutic to the tissues surrounding the coccyx in addition to the bone, whereas lowering irritation.
Coccyx Fracture and Ache
A coccyx fracture typically causes ache within the tailbone that’s noticeable once you sit too lengthy, or attempt to get up from a sitting place, Physiopedia says. Passing stools or urinating after a coccyx fracture can be painful, in response to MedlinePlus. It’s important to drink loads of fluids with train, and to advertise common bowel actions and cut back the incidence of constipation.
Elevated exercise with train and particularly pelvic flooring stretches and workouts will help to forestall or relieve constipation, says Hinge Well being, a digital bodily remedy observe. Your physician might also suggest a stool softener.
Tailbone Ache Workouts
Seek the advice of along with your physician earlier than beginning any kind of train after you may have suffered a coccyx fracture. Your physician could offer you particular ideas for when and how one can enhance your exercise ranges once more. They could suggest, for instance, a routine of low-impact cardiovascular train that doesn’t place stress on the coccyx space, reminiscent of strolling and swimming, in response to Tricity Ache Associates in San Antonio, Texas.
Excessive-impact workouts, reminiscent of aerobics, dancing, or working could put extra stress in your backbone, which might be painful, in response to the Backbone Institute of North America, a ache administration observe in New Jersey. Your physician could suggest that you simply keep away from actions reminiscent of biking, as a result of the seat locations stress on the tailbone, says the Neuroscience Ache Heart, a neurology and ache administration observe in Miami. Hazardous sports activities, reminiscent of skating or snowboarding, are additionally not beneficial, as they could trigger falls, which can lead to additional accidents and delayed therapeutic.
