As of: March 12, 2024, 3:19 p.m
By: Nina Dudek
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Pain in the tailbone often occurs when cycling, especially after a long break.
What the causes are and what you can easily do about it.
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The most important thing in
this message
When and why
does tailbone pain occur?
- Recognize the evil and get to the root of the pain
What causes
the pain in the tailbone?
- The most common causes of your problem
Tailbone pain when
cycling
- Why women in particular suffer
Coccyx pain caused by
a saddle that is too soft
- Why a harder saddle can be the better choice
Coccyx pain caused by
a saddle that is too narrow
- an often unrecognized cause
Preventing
coccyx pain when cycling
- You can do this in advance
What to do about coccyx pain
after cycling
- first aid for pain
All chapters
Do you know that too?
You don't sit in the bike saddle too often over the winter and on your first bike ride your tailbone starts to make itself felt painfully after just a few kilometers.
Not uncommon, as it turns out.
Experts speak of coccygodynia, the general public calls it coccyx pain.
What is meant is always the same radiating, deep-seated pain in the lower back, which sometimes extends from the bottom to the back of the thighs and groin.
You could almost think that the symptoms only come from sitting and that cycling helps against back pain.
But if you have coccyx problems, cycling is not always advisable.
When and why
does tailbone pain occur?
In the vast majority of cases, the pain occurs while sitting.
The coccyx pain often comes on gradually, initially only when cycling or sitting, but later also when walking or even lying down and having a bowel movement.
People who sit at a desk for long hours at work are particularly familiar with the annoying and painful pulling sensation.
In the case of acute coccyx problems or hemorrhoids, it is of little help to counteract this with exercise in the form of cycling, because: As suitable as cycling is as a compensatory sport for long-term sitting - you are sitting again!
Due to evolution, the human body is not designed to sit, but rather to walk upright.
In our increasingly comfortable society, not only fitness and the cardiovascular system suffer, but above all the muscles of the musculoskeletal system.
What causes
the pain in the tailbone?
As individual as the symptoms are, so are their causes.
If the tailbone hurts after a fall, sprain or sprain, the cause is quite clear - and in many cases the pain disappears after the acute phase.
Diagnosis becomes more difficult and time-consuming in the case of misalignments, pinched nerves, herniated discs or gynecological diseases.
What many people don't know: Coccyx pain can also have psychosomatic causes.
Because stress causes muscles to tense up, which makes the nerves in the affected areas more sensitive.
This can also affect the coccyx region.
Coccyx pain after birth
Moms should also rule out gynecological diseases as a cause of coccyx problems, as this sensitive area of the spine is subjected to a lot of strain or strain during birth.
Coccyx pain when
cycling
Women in particular are familiar with the stinging and pulling sensation in the coccyx area while cycling.
The reason: The female tailbone is more mobile and therefore often more sensitive than the male one.
When it comes to spinal anatomy, you should know that the coccyx is not just the lowest extension of the spine.
The three to five fused vertebral bones are connected to the hip and pelvis via a fine system of muscles, ligaments and fascia.
This complexity is what makes the coccyx so sensitive and delicate, and when combined with the wrong bicycle saddle, it can quickly become painful.
Coccyx pain when riding a bicycle occurs more often in a more upright sitting position, because the coccyx is under more pressure on the bicycle saddle.
In combination with a saddle that is too narrow or too soft, coccyx problems can occur.
Soft saddle, short distances
As comfortable as a soft bicycle saddle is, it is not suitable for long distances.
However, they provide good service for journeys between 30 and 45 minutes.
Coccyx pain caused by
saddle that is too soft
As illogical as it may sound at first, a bicycle saddle that is too soft can lead to tailbone pain.
This is where the sit bones sink in so far that the deeper, sensitive tissue, such as tendon and muscle attachments, can become irritated.
An additional problem with saddles that are too soft: In men, they increase the pressure on the perineal area; in women, the pubic arch is put under more strain and the soft padding severely restricts the blood flow to these sensitive areas.
For women: Moderately soft, maximally relieving
Here, a special gel structure reduces the pressure by up to 40%.
© Amazon
Order a soft saddle
The Respiro series from the well-known bicycle saddle manufacturer Selle Royal consists of a special “Royalgel”.
Soft and firm at the same time, it offers the highest level of comfort, as its unique three-dimensional gel structure reduces peak pressure levels by up to 40 percent.
Health plus:
The ventilation channel prevents sweat formation and thus prevents chafing caused by moisture.
For men: OrthoCell inlays from professional cycling
In this professional saddle, OrthoCell inlays distribute the dryness optimally.
© Ergon
Order an Ergon saddle
Mountain bike marathon professionals sit in the saddle for many hours every day.
Therefore it has to fit perfectly.
For this case, the SM Pro Men was anatomically optimized with the help of many studies and prototypes.
The result: a new generation of men's saddles that relieve the burden.
The firm OrthoCell inlays provide the highest restoring force, are more durable and lighter than gel and distribute the pressure optimally.
Health plus:
The relief channel and the sporty, light AirCell padding protect the sensitive perineal area.
Coccyx pain caused by
a saddle that is too narrow
Most factory bikes have relatively narrow saddles, but a saddle that is too narrow can cause tailbone pain while riding the bike.
This is because the sit bones slide off the side of the saddle and the entire body weight rests heavily on the pelvic floor and tailbone.
Correctly determine saddle width
All you need is a piece of soft corrugated cardboard.
Place this on an unpadded chair and sit on it normally.
Your ischial tuberosities are where the cardboard is dented the most.
Mark the two places and measure the distance: this will determine the saddle width.
Add 4 cm for a city bike, 3 cm for a touring bike and 2 cm for a mountain bike.
Unisex saddle: double step for double comfort
A special ergonomic saddle helps with coccyx pain.
© Amazon
Order a step saddle
This special saddle has a double-step shape for more support at the rear and more relief at the front.
It adapts to the shape of the usually bulbous ischial branches and puts less pressure on the sensitive areas.
Upon request, you can obtain corrugated cardboard from the manufacturer sQlab to determine the seat width.
Health plus:
The Active saddle technology can be adjusted to the rider's weight, supports the pedaling movement, increases seating comfort and also relieves the pressure on the intervertebral discs.
Unisex saddle: Medicus concept from the orthopedist
amazon4.jpg © Amazon
Order Medicus saddle
Bicycle saddles from the German manufacturer WITTKOPP are based on the Wittkop Medicus principle, developed by orthopedist Dr.
Torsten Werlich.
Five individually designed zones on the seat ensure stability, comfort and optimal ergonomics when driving, despite its sporty shape.
Health plus:
A no pressure zone and memory foam optimally relieve pressure on all sensitive areas - even on longer tours.
Prevent
tailbone pain when cycling
To prevent tailbone pain from occurring in the first place, there are a few things you can do about it in advance.
Wear sensible cycling shorts
Adjust saddle height and inclination correctly (if necessary by a specialist)
Determine saddle width correctly (see info box above)
Do not choose saddle hardness that is too soft
Matching saddle shape
Prefer a forward leaning position
Riding standing up from time to time (riding on the rocker)
What to do about tailbone pain
after cycling
Sometimes the pain in your tailbone only gets worse when you get off the bike.
Now it's time for quick first aid to prevent the pain from getting worse.
First of all, stretching exercises for the so-called sacroiliac joint and the muscles and vision in the buttocks help.
This works particularly well with a fascia ball for self-massage.
Heat can also help to relieve the pain, either with a grain pillow, a thermal plaster or a heat ointment.