You may not realize it, but we rely on comfort while sitting every day. When you’re sitting on the couch, sitting at the dining table, sitting at your desk chair, or sitting in the car or on the bus, you rely on the comfort. However, if you have butt pain from an injured tailbone, you may experience pain and intense discomfort while sitting.
This pain can affect your day-to-day activities and make sitting difficult. Luckily, there are various ways to help soothe butt pain and promote comfort while sitting during the day. Here’s what you need to know about achieving relief for butt pain while sitting and how you can get started today!
1. Stretch it Out
If you have butt pain, the first and best exercise to incorporate into your daily routine is stretching. Stretching allows you to relieve tension, soothe pain, and relax your muscles so you can promote comfort while sitting. Whether you have a yoga routine you want to follow or incorporate a few stretches into your morning routine, this exercise has a range of benefits for the tailbone.
Here are a few stretches to try!
Knee to Chest
Lay down on a yoga mat or soft surface. Slowly pull your knees up to a right angle from your body. Begin the stretch by gently pulling your knees closer and closer to your chest. You should feel a stretch by your buttocks and around your hamstrings. Pull your knees as close to your chest as possible and hold for ten seconds, breathing in and out slowly. Pause and repeat.
The hamstrings are located on the back of the leg close to your buttocks. To stretch this part of the upper thigh, stand up straight. Place your left heel on the ground in front of you with your toes pointing up. While your leg is straight, lower your upper body to the ground. You should feel your hamstrings pull and stretch. Hold for ten seconds and repeat on the right leg.
Performing a buttocks stretch can also help relieve any butt pain you experience during the day. First, lay flat on a yoga mat or soft surface and bend your knees. Next, cross your right leg over your left leg and pull your knees towards you. You should feel this stretch directly in your glute muscles. Hold for ten to fifteen seconds and repeat with the opposite leg.
2. Don’t Sit for Too Long
Even if you work at a desk, try not to sit for prolonged periods. Sitting puts unwanted pressure on your buttocks which can accentuate butt pain and worsen any injuries. Here are a few things you can do to help avoid sitting for too long:
- Set a timer to walk around or stand up every thirty minutes
- Buy or make a standing desk so you can stand while you work
- If you have a meeting with a client, ask if you can stand while you meet
3. Use Heat and Cooling
One of the best ways to soothe feelings of pain or discomfort is with hot and cold! These remedies are not only effective, but they don’t require any medication use. Try to use hot and cold packs on the affected area to promote relief and comfort while sitting.
4. Over the Counter Pain Relief
You can also use over-the-counter pain relief to soothe butt pain while sitting. This is an excellent option, especially if you use heat and cooling techniques and this. Try Acetaminophen, Ibuprofen, or other over-the-counter options to help soothe pain and discomfort.
5. Use a Seat Cushion
If you must sit at a desk or in the car, use a seat cushion! A seat cushion is orthopedically designed to support your body, distribute pressure, and keep your buttocks and tailbone comfortable while you sit. Here’s how it works!
Be sure to choose a seat cushion with memory foam. High-quality memory foam in a seat cushion can support your body comfortably, no matter how long you stay seated! Plus, some seat cushions come with cooling gel as well that help keeps you comfortable.
Ergonomic Design for Support
Many seat cushions have a coccyx cutout like a donut to help relieve pressure on your buttocks. This will help keep you comfortable as you sit at your desk!