Rapid weight loss has its perks but it also has its downsides. A common complaint bariatric surgery patients have during the first year post-op is feeling tailbone pain or discomfort.
Tailbone pain can be extremely frustrating. Simply sitting down at the dinner table or driving a car can cause pain. If you’re experiencing this type of pain, talk to your doctor ASAP. Get recommendations on what you can do to help alleviate the pain and begin to heal.
CAUSES OF PAIN/DISCOMFORT
This is typically a result of the weight/fat you’ve lost. That extra fatty tissue was acting as a cushion on your hips & glutes (butt). When you lose that fat, your tailbone is a bit more exposed, causing pain. The good news is that you can build muscle which will help add some cushion back to that area! Not to mention all of the other benefits building muscle provides :)
Altered body mechanics & load distribution (aka - a sudden shift in how your body supports your body weight) also cause you to feel discomfort. Which can ALSO be worked on through certain exercises and workouts.
So basically, your whole body is changing and having to adjust to the new form of “stress” it’s been under with your new body weight (and diet & lifestyle habits!)
It’s important to note that your new diet ALSO affects your bone & body structures. If you’re lacking certain macronutrients (carbs/fats/proteins) OR micronutrients (vitamins/minerals/water) your muscles, bones, joints, and ligaments will suffer. And you’ll feel it when you try to move around. In those first few months post-op, your diet is changing rapidly so it can take some time before you figure out how to get in every nutrient.
Dehydration also plays a huge role. If you’re dehydrated, your joints & ligaments will ALSO be dehydrated which can cause you to feel stiff. And working out while feeling stiff = pain and discomfort.
WILL EXERCISE HELP? OR HURT?
Truthfully, it could go either way. This is why you must speak to your doctor before trying ANY kind of workout or exercise.
Some people have found relief through gentle exercise. Gentle, healing exercises that will stretch and strengthen your muscles and joints can play a part in your healing journey.
I’m not talking about intense workouts. Intense, high-impact exercises can do a lot more damage. I recommend working with a professional who can help show you what exercises can help and which may hurt.
You must set a solid foundation and slowly build up your strength, flexibility, and mobility so that you CAN get into the more intense workouts down the road.
One step at a time.
DOS + DON’TS FOR EXERCISING w/ TAILBONE DISCOMFORT
DON’T - Participate in high-impact exercises. Avoid running, jumping, hiking, mountain biking…Instead, focus on low-impact exercises like walking, swimming, and cycling (this one might be uncomfortable for some people because of the pressure of the bike seat!)
Low-impact exercises are super effective at strengthening your muscles without overloading your back/hips/glutes. Doing too much will most likely cause more damage so it’s really important that you don’t push through the pain.
DO - Strengthen your core. Your core muscles support your spine! Which supports your tailbone. Most major movements come from your core. These muscles include your abdominals, obliques, and back muscles. Targeting this area will tremendously improve strength, stability, and mobility, significantly decreasing discomfort and risk of injuries.
A common complaint I get from my clients who’ve suffered from tailbone pain is that ab/core exercises are difficult because most of them require laying on the hard floor which is one of the most painful positions. Here are some of my favorite ab/core exercises that do not require you to lie down:
DON’T - Sit for too long. I don’t need to explain this to anyone experiencing tailbone pain. Sitting is the number one cause of pain and discomfort. So avoid it! Make it a point to stand up every few minutes to prevent or minimize pain.
*Think of this as a blessing in disguise? We’re not meant to be sitting for long periods of time! I know, you have to work or go to school or take a long trip…But do your very best to be up and standing or moving around throughout every hour of the day (minus the hours you’re asleep!)
DO - Improve overall flexibility, mobility & stability. That sudden shift in your body weight can throw off your balance. Without a good hold on your balance, you’re at risk of injuries, especially falling. Plus, to INCREASE your fitness & participate in more advanced workouts, you must, must, must have a solid foundation of balance, mobility, stability, and flexibility.
DON’T - Ignore your posture. Your body position as you sit, stand, or walk is important to pay attention to. “Good” posture means that your weight is evenly balanced throughout your body and your bones, muscles, joints/tendons/ligaments aren't being overstretched or strained.
Here are some tips for keeping good posture:
Stay “loose” and flexible. You don’t want to be too rigid. For example, avoid locking your knees when you’re standing.
Keep your head up, eyes looking forward.
Relax your shoulders.
Keep an even balance of your weight on both feet. Avoid shifting your weight from one foot to the other. I know this can sometimes be more comfortable, especially if you’re standing for long periods, but do your best to make sure you’re shifting back to keeping both feet on the ground with your weight evenly distributed throughout.
When you’re sitting, make sure your back is up against the back of the seat. Shoulders back, head up, feet on the ground with your legs making an L shape.
Some good news → Losing excess weight will tremendously help with your posture. Exercising to improve muscle strength, flexibility, core strength, and overall mobility will also help improve your posture.
DO - Focus on building muscle in your glutes and improving strength, flexibility, and mobility in your hips. These muscles all surround your tailbone so the stronger they are and the more you have, the better off you’ll be. But you gotta take it slow. Don’t expect to pack on muscle in just a 6-week workout plan. Not even a 12-week workout plan. It takes a lot of time and consistency to build muscle. Be patient.
Click here for a list of some of my favorite lower body exercises that will help build muscle and strength in the glutes/hips.
You’re Not Alone…
Here’s what other bariatric patients have said regarding tailbone pain/discomfort post-op. All quotes are from random people on the bariatricpal.com forum.
“This was really painful for me at one point. It was miserable! The answer was to work out and build my posterior muscles.”
“In pursuing various websites, it looks like the only fix is to do more squats!”
“Now I have a trainer helping me build myself back up from the core and glutes. I need glutes!”
“More exercise that focuses on glutes would be the ticket.”
“I had the tailbone problem. I started walking more, doing a lot of physical work on our farm, and am now doing some serious yoga work that is building considerable butt muscle. My tailbone hasn’t hurt in over a year!”
I have to end this by saying that while exercise MAY provide some relief or prevent further complications, it should never cause or increase pain. If you continue to experience pain, see a doctor as soon as possible.
I hope you found this helpful! :) If you want a personalized workout plan, click here. Or browse my self-paced at-home workout plans here.
Disclaimer: Thebariatrictrainer.com website offers health and fitness information and is designed for educational and entertainment purposes only. Before beginning a new fitness program, you should consult your physician or general practitioner. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult a physician, general practitioner, or other healthcare professional. do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on thebariatrictrainer.com. The use of information provided through thebariatrictrainer.com website is solely at your own risk and is not medical or healthcare advice.
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