Healing a Bruised Tailbone at Home: Steps, Cushions, Stretches & More


A bruised tailbone, also known as a coccyx injury, is an injury that affects the bony structure at the base of the spine. It can be extremely painful and uncomfortable, making it difficult to sit or stand for long periods of time. Fortunately, there are several ways you can heal a bruised tailbone at home. This article will provide an overview of the steps you can take to help relieve pain and speed up the healing process.

Cold Compresses

One of the simplest and most effective ways to reduce pain and swelling associated with a bruised tailbone is by applying cold compresses. To do this, wrap a few ice cubes in a towel and apply it to the affected area for 15-20 minutes at a time. Doing this several times a day can help reduce inflammation and ease discomfort.

Avoid Sitting on Hard Surfaces

It’s important to avoid sitting on hard surfaces when you have a bruised tailbone, as this can aggravate the injury. Instead, opt for softer surfaces like a couch or chair with plenty of padding. You may also want to invest in a donut-shaped cushion to sit on, which will help support your tailbone and reduce pressure while sitting.

Use Pillow or Cushion

Using a pillow or cushion can provide additional support and comfort when sitting. A firm cushion placed behind your back can help reduce pressure from the tailbone, while a softer pillow placed between your legs can help keep your spine in alignment. There are many types of cushions available, so make sure to find one that works best for your needs.

Over-the-Counter Pain Medication

Over-the-counter pain medications such as ibuprofen and acetaminophen can help reduce pain and inflammation associated with a bruised tailbone. Be sure to follow the instructions on the package and consult with your doctor if you have any questions or concerns.

Stretches and Exercises

Targeting the glutes and lower back muscles can help reduce pain and promote healing. Simple stretches like seated hip rotations and knee-to-chest stretches can help stretch and strengthen the muscles around the tailbone. Gentle yoga poses like child’s pose and cobra pose can also be beneficial.

Supportive Clothing

Wearing supportive clothing like a lumbar brace or compression shorts can help provide additional support to the lower back and reduce discomfort. These items can be found at most medical supply stores or online.

Hot Compress

For those who prefer heat therapy over cold, applying a hot compress to the affected area can be helpful. To do this, simply fill a sock with uncooked rice and microwave it for two minutes. Apply the sock to the area for 15-20 minutes at a time to help reduce inflammation and improve circulation.


Healing a bruised tailbone at home doesn’t have to be complicated. By following the steps outlined in this article, such as using cold compresses, avoiding hard surfaces, using cushions and pillows, taking pain medication, doing stretches and exercises, wearing supportive clothing, and applying hot compresses, you can speed up the healing process and reduce pain and discomfort. In addition, it’s important to make lifestyle changes such as avoiding activities that require a lot of sitting or standing and getting plenty of rest. With patience and dedication, you can heal a bruised tailbone.

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