Tailbone pain—also known as coccydynia—can be extremely limiting and intensely painful. Yet, it’s often brushed off or overlooked. If you’re dealing with this kind of discomfort, you know it’s not something you can simply ignore. The causes of tailbone pain can vary, but the impact on daily life is real. So, let’s dive into what tailbone pain is, why it happens, and some practical tips to help you find relief.

What is Tailbone Pain?

Your tailbone, or coccyx, is a small triangular bundle of 3-5 fused bones that sits at the very bottom of your spine. Though tiny, it plays a huge role in anchoring muscles and ligaments in the pelvis, providing stability for certain movements. Pain in the tailbone can range from mildly annoying to severe and unbearable.

What are the Symptoms of Tailbone Pain?

Pain in the tailbone can present in many different ways, especially depending on the mechanism of injury. Here are some common symptoms of coccydynia:

• Pain when sitting down, especially on hard surfaces

• Pain with standing up

• Pain with pooping

• Pain during sex

What Causes Pain in the Tailbone?

Tailbone pain can be triggered by several different mechanisms. Here are some of the most common causes of coccydynia:

• A fall directly on the tailbone: Falls on the tailbone are common and can cause bruising or fracture of the bone.

• Pregnancy and childbirth: During pregnancy, your body releases hormones that stretch and loosen ligaments surrounding the sacrum and tailbone, providing more flexibility to the joint system during childbirth. Although this process is natural and normal, it can be very uncomfortable.

• Being overweight: Extra weight can put excessive pressure on the tailbone, causing a positional displacement.

• Being underweight: Being underweight and carrying less fat on the body means there is less of a natural cushion in the glutes, making sitting down very uncomfortable or painful.

• Prolonged sitting, especially in a slouched position: Staying seated for long periods of time can also put extra pressure on the tailbone. In a slouched position, or "sacral sitting," most of the body weight rests on the small bones of the coccyx.

 Tips to Ease Tailbone Pain

If you are living with intense tailbone pain, here are some tried-and-true ways to get relief:

• Use a tailbone pillow: Sitting on a pillow for tailbone pain relief can help to take pressure off the area.

• Take breaks from sitting and change positions: Try thinking of your tailbone and your butt bones (the "sit bones") as a tripod. Equal pressure and weight distribution across all three points of our pelvic tripod ensures that one area is not taking the majority of the load. If your work requires you to sit for long periods of time, try taking breaks throughout your work day to get up and move around. Setting a timer at specific internals during the day can be a great “movement” reminder.  

• For pain with pooping: Use a squatty potty or some sort of stool to prop the feet when having a bowel movement; this can help relax the pelvic floor and take pressure off of the tailbone with a bowel movement. Stay hydrated and try to get 20-30g of fiber daily to keep your stool soft.

• For pain with sex: Try to avoid positions that may cause deeper penetration and stimulation. Try a position where you feel in control of how and when penetration does happen.

• Stretch: Lots of muscles attach to your tailbone, so doing daily hip stretches can help relieve tension that might be pulling on it. To target these muscles, try child’s pose, figure-4 stretch, and pigeon pose.

• Seek out physical therapy: Pelvic floor physical therapy is a great way to dive deeper into your tailbone and find the root cause. We can address movements, body mechanics, pelvic floor muscle dysfunction, and more to get you back to your normal daily life!

 Pelvic Floor Physical Therapy for Tailbone Pain

If tailbone pain is affecting your quality of life, pelvic floor physical therapy can be a powerful tool for relief and recovery. A pelvic floor therapist is specially trained to assess the muscles, joints, and connective tissues around the tailbone, helping identify the root causes of your pain. Through targeted exercises, posture adjustments, and personalized treatment plans, physical therapy can reduce pain and improve mobility, getting you back to doing what you love.

Next Steps

Tailbone pain may be common, but with the right support, you don’t have to live with it every day. To take the first step in finding relief, request an appointment with one of our pelvic floor physical therapists. We are happy to help you on this journey of healing!

About Pelvic Health & Wellness

Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic organ prolapse, coccydynia, constipation, pain, incontinence, and various pregnancy and postpartum-related conditions.

We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.