Understanding What Causes Tailbone Pain

Tailbone pain, called coccydynia, is a pain in and around the small triangular bone at the very bottom of the spinal column right above the cleft of the buttocks. The tailbone consists of three to five fused bony segments and lies beneath the sacrum, a bone structure at the base of the spine. Several tendons, muscles, and ligaments connect to the tailbone. When the tailbone is damaged, it can cause mild or extreme pain. Pain in the tailbone can come from direct trauma, repetitive injury, or degeneration of joints. Fortunately, the tailbone pain tends to improve over a few weeks or months. However, the pain can last much longer and severely affect one’s ability to carry out daily activities. If the pain does not reduce after a few weeks and home remedies, contacting an experienced spinal pain doctor may be necessary. What Causes Tailbone Pain? The tailbone is small, but it does the important job of stabilizing a person when they sit. When the tailbone is damaged, this can cause mild or even severe pain when moving as one usually would. Bruising, Fracturing, or Dislocation on the Tailbone A bad fall or a heavy blow to the buttocks can directly bruise, break, or dislocate the tailbone. In most cases, the tailbone will only be bruised and will likely heal within weeks. However, in severe cases, the injury may be more extreme, such as a dislocated or fractured segment of the tailbone. These cases may require medical attention. Anatomical Changes to the Tailbone Childbirth is one of the leading causes of tailbone bone pain. The tailbone becomes more flexible to allow the spine above it to bend for birth. This movement is a natural and necessary process for childbirth, but unfortunately, the movements may stretch the muscles and ligaments around the tailbone too far. The stretching of the muscles and ligaments may make the tailbone segments unstable, causing mild or extreme pain. Repetitive Movements Straining the Tailbone Sports such as rowing or cycling that require someone to lean back and forth while stretching your spine can result in tailbone pain. The repetitive movements may strain the tissues, muscles, and ligaments around the tailbone. Straining the muscles and ligaments can permanently damage them. This permanent damage means your muscles can no longer hold your tailbone correctly, causing pain and discomfort. Tailbone Bone Spurs Overgrown or thickened bone, called bone spurs, near the tip of the tailbone, can change its length or normal angulation. Bone spurs pinch on the skin and underlying tissue when sitting upright or leaning backward, causing pain. Being Overweight or Underweight Extra weight is placed on the tailbone when one is overweight. The additional pressure on the tailbone may cause the tailbone to lean backward or move out of place. If the tailbone is not in the proper position, this can cause extreme pain. If someone is underweight, there may not be enough fat in the coccyx area. If there is not enough fat in the buttocks to prevent

5 Tips for Exercising with Sciatica

The sciatic nerve runs from the lumbar spine down to the legs and feet. Unfortunately, a compressed sciatic nerve can become irritated over time, which causes pain, numbness, or tingling across the back, buttocks, and down the leg. This condition is called sciatica and is often treatable with exercise. Proper exercise can improve the health of the muscles and joints in the spice and nourish spinal discs effectively, reducing the pressure on the sciatic nerve roots. 5 Exercise Tips to Relieve Sciatica Pain It’s essential to listen to the body when exercising. Certain exercises can exacerbate sciatica symptoms, especially if they strain or add pressure to the back, core, or legs. Keeping active is necessary but must be done carefully to avoid worsening the condition. 1. Apply Heat Before Workout Applying heat to the rear pelvis for 15 to 20 minutes before exercising can help by improving blood flow and stretching soft tissue. Heat therapy increases the temperature of the tissues, causing blood vessels to dilate. Dilation of blood vessels improves blood flow, oxygen, and healing nutrients to the lower back. Applying heat can stretch the muscles around the spine, reducing stiffness and increasing flexibility. 2. Start Slow and Gentle The best approach is to add activity into a daily routine gradually. It’s vital to stretch the core muscle for treating sciatica, but exercise must be slow and gentle. A leisurely walk or bike ride combined with light stretching can help loosen up lower back and leg muscles without straining the nerve. Overworking abdominal muscles may cause sciatica symptoms to flare up. 3. Be Careful with Form Gently stretching the hamstring and lower back can relieve sciatica as long as it’s not overdone. Overstretching or extending the wrong way can worsen the condition. The lower back, legs, or hips may be stiff or achy when first starting to work out. Soreness and aches are normal. However, if there is pain, it’s best to stop whatever stretch you are doing. Good beginning stretches include: Pelvic Tilt Bridge Modified plank Avoid stretches that bend forward or rotate the torso. Gradually add more advanced stretches to strengthen your core muscles. Stretching should be done three or four times a week on alternating days. 4. Try Low-Impact Aerobic Activities Low-impact aerobic activities increase circulation and loosen stiff muscles. Doing a light aerobic activity at least five times a week can help enhance soft tissue healing, benefit the nervous system, and reduce pain. Some low-impact aerobic activities include: Riding a stationary bike Swimming Walking Water exercises These activities can build strength in the back, core and leg muscles without aggravating the sciatic nerve further. They can also improve your posture, alignment, and movement patterns. 5. Avoid High-Impact Aerobic Activities Too much activity can worsen sciatica. Symptoms can exacerbate with the wrong type of exercise. High-impact aerobic activities to avoid include: Contact sports Jogging/running Weight lifting A proper exercise routine for treating sciatica includes low-impact aerobics, core strengthening exercises, and gentle stretching. It’s best to start

Understanding How a Disc Becomes Painful

Spinal discs provide structure and support to the spine. Positioned between each vertebra, the spinal discs not only act as shock absorbers for the spine but also help to hold the vertebrae together and act as cartilaginous joints, providing essential mobility. With time and age, spinal discs can undergo a series of structural and chemical changes that cause them to degenerate and cause pain. While not every person with damaged discs will experience pain, affected disc structures will place individuals at a higher risk for experiencing back pain. If you are experiencing chronic back pain that you suspect is related to damage to your discs, it’s important to seek medical attention from a skilled spine expert. An experienced spine doctor can suggest both physical therapy exercises and effective back pain treatments for relief. Here is some important information to know about how disc degeneration causes back pain. How do Spinal Discs Become Painful? When spinal discs start to degenerate—either as a result of age or lifestyle factors—it can result in back pain. Discs have two main structural components: a tough outer layer and a soft inner layer. When damage occurs to either of these pieces, the disc can start to degenerate. Some of the ways that a disc can start to degenerate include: The elastin fiber content in the disc’s outer layer starts to increase The pressure needed for the disc’s inner layer to maintain high water content decreases The height of the disc starts to decrease While all three of these mechanisms can contribute to disc degeneration, a decrease in water content is the most common culprit. At birth, the water content in your discs is usually around 80%. By the time a person reaches their sixties, this concentration reduces to around 65% depending on the person. Maintaining a good water concentration is essential for maintaining a disc’s spongy layer and shock-absorbing capabilities. When discs become dehydrated it will not only affect the integrity of the disc but also surrounding structures. For example, some effects of dehydrated discs include: Fractures in surrounding bones Build up of cellular waste Thinning of cartilaginous endplates Reduced blood vessel count in endplates Narrowing of surrounding nerve pathways, which can lead to spinal stenosis Radicular pain Since a degenerating disc can have a domino effect on surrounding bones, ligaments, nerves, and tissues, it’s best to address them as soon as possible. Without early intervention, damaged discs can result in significant bouts of back pain. What to Know About Degenerative Disc Disease Pain When damage occurs to a disc in any of the ways described above it may or may not result in pain. However, while not every person will have symptoms, disc degeneration is strongly associated with the lower back. This pain may be a result of a variety of factors including: A disc’s proteins can cause inflammation and pain when they come into contact with surrounding nerves, joints, or muscles. Reduction in disc space. When a disc’s height and water content start to

How to Use Tennis Balls to Relieve Lower Back Pain

A few tennis balls and a sock used correctly can reach the deepest layers of muscle and connective tissue and allow muscles to stretch and contract fully. A tennis ball’s proper placement and usage can relieve discomfort and pain. Tennis balls act like foam rollers and massage the lower back. The rolling effect can have a localized and overall influence in relieving pain in the lower back. Continue reading to learn more from NJ Spine & Ortho. How Tennis Balls Relieve Lower Back Pain The massaging effect of a tennis ball reduces the hyperactivity of the nerves in the lower back, reducing the pain signals sent to the brain. A tennis ball can also help: Reduce tension in the muscles and connective tissues Improve the functioning of blood vessels and increase blood flow Promote the flow of healing nutrients and nourishment Release endorphins to reduce the overall perception of pain A tennis ball massage can relax and heal the lower back tissues and help loosen muscles before a workout or stretching. It’s beneficial to keep at least two tennis balls at hand to help relieve the tension of the lower back or leg muscles. 3 Way to Use a Tennis Ball to Relieve Lower Back Pain The placement of the tennis ball and how it rolls determines whether it’s beneficial to relieving lower back pain. It’s essential to listen to the body if a particular placement or movement hurts more than an ache or sore change positions. 1. Apply Concentrated Pressure You may either lie on the floor or sit in a chair during this tennis ball technique. Place the tennis ball under your lower back, buttocks, or upper thighs. Apply pressure by lying on top of the tennis balls or pressing your back against the chair. Move around gently until the tennis ball presses against the sore muscle group. Do not tool the ball directly over the spine. If there is sharp or sudden pain, then stop immediately. 2. Double Tennis Ball Massage Two tennis balls need to be duct-taped together until they look like a peanut. Once they are in the right shape, you have a DIY massager. Follow the instructions below: Place the two tennis balls on the ground and lie on your back with your knees bent. The tennis ball needs to be above your lower back and parallel to your hips. Make sure each tennis ball is positioned on either side of the spinal column. This placement should make you feel balanced and comfortable. Once you and the tennis ball are in the proper position, raise both arms straight above your with your fingers pointed toward the ceiling. Slowly lower each arm one at a time toward your head, making sure to bend your neck gently backward with the movement. Repeat this action with each arm four times. Throughout the massage, you should feel the secured balls gently pressing and massaging your sore tissues. 3. Roll Tennis Ball Under Each Foot Rolling a tennis ball

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Understanding What Causes Tailbone Pain

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Understanding How a Disc Becomes Painful

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