Can I Workout With a Bruised Tailbone?

If you’re wondering whether you can workout with a bruised tailbone, the answer is yes! There are a few things to keep in mind, but with the right precautions, you can stay active and healthy.

Understanding Bruised Tailbone

A bruised tailbone, also known as a coccyx injury, is a common issue that can cause pain and discomfort in the lower back area. It can often be caused by a fall or a blow to the area. It is important to understand the cause of a bruised tailbone and the severity of the injury in order to determine the best approach for treatment. Let’s take a closer look at bruised tailbone and its symptoms.

What is a bruised tailbone?

A bruised tailbone, or coccyx, is an injury to the lower bones of the spine that can range from mild to severe. It is located at the base of the spinal cord and acts as a point of attachment for several ligaments and muscles. A bruise to this area occurs when a direct blow or sharp fall causes trauma to its surface. Symptoms typically include pain which may range from mild discomfort to severe agony, difficulty sitting for prolonged periods without feeling pain and tenderness upon touch. It may also be accompanied by swelling and inflammation in the injured area. In severe cases, redness and bruising may also appear near the site of injury.

Symptoms and diagnosis

If you suspect you have a tailbone injury, common symptoms can include pain when sitting or standing for long periods of time, difficulty walking, discomfort during certain motions (such as bending or twisting) and pain in the buttocks. You may also notice reddishness or warmth around the area. Depending on the severity of your injury, it’s important to seek medical attention—usually from an orthopedic surgeon—to determine the cause and create a plan for relieving your discomfort.

The diagnosis process will likely include physical examination and X-rays of your lower back to get a better understanding of the extent of your injury. Depending on the results, additional imaging tests such as CT scans or MRIs may be ordered in order to provide additional information about each individual patient’s condition. Your physician may also want to conduct additional tests in order to rule out any other conditions that may be contributing to your symptoms and/or impacting how your treatment plan is formulated.
Once diagnosis is complete, treatments may include activities such as rest, ice/heat therapy, over-the-counter anti-inflammatory medications and stretches designed specifically for tailbone pain relief. If these measures do not work adequately or if more invasive approaches are needed, surgical options may be discussed with your doctor.

Treatment Options

Getting a bruised tailbone can be a very painful and uncomfortable experience. Fortunately, there are treatment options available that can help you find relief from the pain. Depending on the severity of your injury, there are different treatments you can try at home or with a doctor’s guidance. In this article, we will discuss the various treatment options available for a bruised tailbone.


Rest should be your primary treatment for a bruised tailbone. It may be difficult to sit or lie down depending on the severity of the injury, but take care to minimize any additional strain on the area. Avoid lifting or straining as much as possible and try to stay off of your feet for a few days so that you can give your body some time to heal. To ease discomfort, apply a cold compress directly over the injury and gently massage any tender areas while they are still cool and elevated. If possible, try sleeping with an additional pillow between your legs so that you don’t put pressure on the tailbone area during nighttime movement.

Ice/Heat Therapy

Ice/Heat Therapy is an effective, non-invasive way to reduce the pain and inflammation caused by a bruised tailbone. Ice helps to reduce swelling, while heat facilitates faster healing of the bruised area. It is recommended to apply ice for 20 minutes, 3 or 4 times a day at the start of treatment. Over time, the frequency should be reduced and replaced with heat therapy. Heat aids in the healing process by helping blood vessels dilate and increasing circulation around the injury. It can be used both before and after exercise sessions to help reduce pain and stiffness. It’s important to remember that ice should never be applied directly on the skin; use a cold pack or towel to place between your skin and device applied onto it. Conversely, heating pads should not stay on too long; set an alarm for 15-20 minutes. The full treatment plan should be discussed with a health care professional prior to application of any home remedies, including icing or heating therapy for a bruised tailbone.


A bruised tailbone can be an incredibly painful and restricting injury. In most cases, your doctor may advise you to limit physical activity for a period of time to allow for your body’s natural healing process. Depending on the severity of the injury, this could range from a few days up to four weeks or longer.

Your doctor may also recommend taking an over-the-counter pain reliever such as ibuprofen or acetaminophen during this period of rest and recovery in order to help alleviate your pain. If these medications are insufficient in reducing your levels of discomfort, your doctor may prescribe a stronger type of medication such as a muscle relaxer that works specifically on the tailbone area.

As part of your treatment plan, you may be advised to wear protective padding such as a commercially available coccyx cushion or doughnut pillow when seated; this will help reduce the amount of direct pressure placed on that area and thereby lessen any associated pain. Your physician will ultimately decide which course is best for you when considering treatments for a bruised tailbone.

Exercise Considerations

Working out with a bruised tailbone can be tricky, as the area is very sensitive and you will want to be extremely careful in order to avoid making the injury worse. It is important to understand the range of motion that is still possible with a bruised tailbone and to adjust your workouts accordingly in order to avoid causing further injury. There are some exercises which can be beneficial and some to be avoided in this situation. Let’s take a look at the considerations when it comes to exercising with a bruised tailbone.

Low-impact exercises

If you have a bruised tailbone, you may be wondering what types of exercises you can safely do. Any activity that puts pressure on your coccyx (tailbone) should be avoided for several weeks as the injury needs time to heal. Low-impact exercises are recommended as these activities avoid direct pressure to the coccyx while still providing the body with some physical stress and aid in improving flexibility and overall strength in the core, legs and spine. Examples of low-impact activities that can help strengthen muscles around your tailbone include swimming, yoga, cycling and brisk walking.

Swimming is a great aerobic exercise for individuals with a bruised tailbone due to its low-impact nature. Swimming works all your major muscle groups without any repetitive loading on your lower back. Yoga can also help enhance core strength and improve posture which is essential for proper support of a bruised tailbone. Cycling is another excellent option as it offers an effective leg workout while relying heavily on upper body muscles rather than those connected to your tailbone or spine. Finally, brisk walking provides an aerobic session filled with controlled movements that limit direct loading on your coccyx or lower back muscles while providing enough stress to stimulate recovery.

Stretching and strengthening exercises

Stretching and strengthening exercises can help alleviate the pain associated with a bruised tailbone. A physical therapist can design exercises specifically tailored to your injury and provide education on proper body mechanics while working out. It’s important to perform any specific strengthening exercises carefully, as well as additional activities such as sit-ups, stretching, running or jumping. Your physical therapist may also recommend cross-training techniques such as swimming or cycling in order to further reduce symptoms.

When starting a new exercise program with a bruised tailbone, it’s important not to overexert yourself when you first start out. Start slowly and with low intensity movements to reduce the risk of further damaging the area. Additionally, make sure that you are using proper form at all times; this means keeping your posture aligned and avoiding excessive arching of your lower back during exercises like sit-ups or crunches. It may also be beneficial to perform some gentle warm-up stretches prior to performing any strenuous activities.

Finally, when exercising near a bruised bone, it’s important to pay attention to any changes in pain levels; if there is an increase in the level of discomfort it may be wise to stop activity until pain has subsided. Remember; stretching and strengthening exercises are only one aspect of treating bruised bones; also consider talking with a doctor about medications or other treatments that may help alleviate pain and promote healing.

Modifications to traditional exercises

When nursing a bruised or broken tailbone, exercising can be done, but with necessary modifications. Modifications should incorporate other muscles to take pressure and weight off your tailbone when performing exercises. Such adaptations and considerations provide ample opportunity to maintain fitness levels and still keep from putting excessive pressure on the affected area.

When working out with a bruised or broken tailbone, some core strengthening exercises may need a slight adjustment; for instance, instead of doing crunches lying flat on your back, do them in a bent-knees position to minimize direct contact and pressure. Traditional push-ups also need to be modified as leaning onto your hands during modified push-ups will put direct pressure on your tailbone and further aggravate the injury. Instead opt for plank exercises that support weight evenly between your arms and feet.

Upper body exercise should focus more on the use of dumbbell and non-weight machine exercises such as those found at gyms or health clubs. These either place less strain on the tailbone or in some cases; you don’t actually have to get up off the floor at all. Other upper body options are lift machines that just involve pushing levers versus direct use of free weights like those used for bench pressing or squats during traditional weightlifting regimens.

Lower body exercise is an area many tend to forget about when rehabilitating from this type of injury but there are low impact activities that can help you stay fit without exacerbating the injury such as swimming with a floatation device, biking (stationary bike preferred) or go walking outdoors while implementing precautions while doing so – i.e., no high intensity impact; avoid running over bumps in roads which can further jar and aggravate pre existing pain or discomfort associated with injuries of this nature.

When to See a Doctor

If you have a sore or bruised tailbone it is important to take the appropriate measures to ensure that it does not become worse. If the pain persists or worsens, it is important that you go see a doctor who can examine the injury and provide you with the right treatment, as well as advice on how to properly manage your recovery and when it is safe to start exercising again.

When should you seek medical attention?

It is important to determine the severity of your bruised tailbone and when the best time to seek medical attention might be. Even if you feel like you can manage the pain with hot and cold compresses, it is still important to monitor changes in symptoms or pain levels. If your pain does not subside or continues to worsen, medical attention should be sought.

It is especially important to seek medical attention if you experienced any of the following symptoms along with a bruised tailbone:
-Severe swelling in the area
-Tingling sensation
-No improvement within one week
-A large lump at the site of the bruise
Bruised tailbones can have long lasting effects and cause ongoing discomfort if not treated properly so it is essential that appropriate treatment and measures are taken as soon as possible. A doctor will review your history, examine your injury and determine if imaging, such as an X-ray or MRI, needs to be done in order to assess any type of fractures or internal damage. Once an accurate assessment has been made, a doctor can then provide a personalized plan with recommended treatments such as physical therapy exercises or medications in order to help reduce pain and inflammation associated with a bruised tailbone.


In order to avoid injuring your tailbone, there are a few preventative steps that you can take. First, it is important to warm up before any strenuous exercise, as this can help to ensure that your muscles and joints are ready to move. Additionally, make sure that you are wearing supportive footwear that provides ample cushioning and arch support. Finally, make sure to practice proper form when performing floor exercises like sit-ups and planks. Taking these steps can help to ensure that you don’t injure your tailbone while working out.

How to prevent a bruised tailbone

The best way to prevent a bruised tailbone or coccyx is to practice proper form when engaging in any physical activities. When lifting heavy objects or performing strenuous movements, it’s essential that your body is braced and positioned correctly—especially around the lower back area. You should take frequent breaks throughout any exercise session and make sure to purchase supportive equipment such as cushioned chairs or mattresses for long periods of sitting.

It is also important to remember that even a well-behaved dog can cause injury if they jump onto your lap too abruptly; if you’re not sure of your pet’s behavior, you should always protect yourself by having them sit at least one foot away from you.

Those with a history of back problems or similar conditions are especially at risk for tailbone injury; these individuals should speak with their healthcare provider before engaging in any physical activity so they can determine the precautions they need to take and techniques they can use to avoid further damage.

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