Explanation of Diagnosis

A coccyx injury occurs when the tailbone (coccyx) is bruised, dislocated, or fractured due to falls, prolonged sitting on hard surfaces, childbirth, or repetitive strain (e.g., cycling or rowing). Symptoms include localized pain at the base of the spine, discomfort when sitting or standing, and pain during bowel movements. Healing can take weeks to months, depending on severity.

Specific Work Modifications

• Use a coccyx cushion (donut or wedge-shaped) to relieve pressure while sitting.
• Take frequent standing breaks to prevent prolonged pressure on the tailbone.
• Adjust your chair for better lumbar and pelvic support.
• Avoid sitting on hard surfaces; use padded seating when possible.
• If pain is severe, request temporary standing desk accommodations.

Specific Activity Modifications

• Avoid high-impact activities like running, cycling, rowing, or horseback riding.
• Modify workouts by switching to low-impact exercises like swimming or water aerobics.
• Use proper posture when sitting and transitioning to standing.
• Gradually return to activity once pain subsides, avoiding direct tailbone pressure.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports bone and connective tissue healing.
• Calcium (1000-1200 mg daily) – Strengthens bones.
• Vitamin D3 (1000-2000 IU daily) – Enhances calcium absorption for bone repair.
• Magnesium (300-400 mg daily) – Aids in muscle relaxation and recovery.
• Turmeric (500 mg twice daily) – Reduces pain and inflammation.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone-supporting foods: Dairy, leafy greens, almonds, and fortified cereals.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, walnuts, and olive oil.
• Fiber-rich foods: Whole grains, vegetables, and fruits to prevent constipation (which can worsen coccyx pain).
• Limit processed foods, sugar, and alcohol, which can increase inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain soft tissue and joint health.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to reduce pain and improve mobility:

Phase 1: Pain Relief & Mobility (Days 1-2 Weeks)

1. Pelvic Tilts

1. • Lie on your back with knees bent, gently rock your pelvis forward and backward.
   • 10 reps, 2 times daily.

2. Seated Forward Bend Stretch

1. • Sit in a chair, lean forward slowly to stretch the lower back and coccyx.
   • Hold for 20-30 seconds, repeat 3 times.

3. Cat-Cow Stretch

1. • On all fours, arch and round your back gently to relieve pressure.
   • 10 reps, 2 times daily.

Phase 2: Strength & Stability (After 2 Weeks, Once Pain Improves)

4. Glute Bridge

1. • Lie on your back, bend knees, and lift hips off the floor.
   • 10 reps, 2 times daily.

5. Knee-to-Chest Stretch

1. • Lie on your back, bring one knee toward your chest, switch legs.
   • Hold for 20-30 seconds per leg, repeat 3 times.

6. Seated Core Activation

1. • Sit upright and tighten your lower abdominal muscles.
   • Hold for 5 seconds, repeat 10 reps.

Avoid direct pressure on the tailbone (e.g., sit-ups, cycling, rowing) until pain resolves.

Helpful Books

1. "Healing Your Tailbone Pain: The Practical Guide to Coccydynia Recovery" – Patrick Foye, MD
2. "The Body in Balance: Preventing Pain and Injury in Everyday Life" – Nigel Howard

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.