Tailbone pain: what’s causing it and how to find relief

Have you ever been caught off guard by a sudden sharp pain in your tailbone? Or, are you plagued by an aching feeling of lower back and tailbone pain? Maybe you find yourself shifting around in your seat trying to get comfortable, or avoiding certain positions altogether because you don’t want to cause more pain.

There are many tailbone pain causes. It might not be immediately clear what is causing your specific pain. It can show up after giving birth, a fall or an injury to another part of your body, or even from something as simple as sitting too long in a reclined position. Whether it’s sharp, aching, or just plain annoying, we want you to know: there are tailbone pain relief and treatment options available!

Let’s talk about what might be contributing to your discomfort, and more importantly, what you can do about it.

If you’re struggling with tailbone pain or other pain or dysfunction related to your pelvic floor, schedule a free consultation with a Well + Core pelvic floor physical therapist today to find out how we might be able to help you.

How your sitting position affects tailbone pain

The way we sit plays a big role in tailbone pain. A common culprit is something called sacral sitting: when you’re reclined and the weight of your body presses down on your tailbone. We often see this in situations like:

• Driving for long periods
• Breastfeeding or bottle feeding
  
• Sitting on a soft couch with no support

Try sitting with your weight on your sitz bones (those bony parts of your butt you feel when you’re sitting upright). A rolled towel behind your low back, especially when driving, can help you stay supported and in better alignment.

And don’t forget to change positions often. Movement helps reduce the build-up of pressure and irritation on the tailbone.

Postpartum tailbone pain and pelvic floor health

After birth, tailbone pain can be even more intense. Hormonal changes, delivery trauma, and extended time spent nursing or holding your baby all contribute. If you have general low back achiness, or if lying on your back is uncomfortable (or downright impossible), those are strong clues that your sacrum and tailbone might need some love.

In those cases, we recommend laying on your side instead, using pillows to support your hips and back.

We also have a special modality that we use in pelvic floor physical therapy called sacral fascia work. When you deliver a baby, your pelvis expands and your sacrum shifts back slightly to make room for baby. As your pelvic floor muscles work to pull it back into place, they can become tight and painful.

Working on the fascia (or connective tissues) that surround those muscles, we can help relieve pain and optimize the sacral function.

(PS: If you’re looking for pregnancy and postpartum recovery resources, we have loads of them in our virtual Birth + Baby Course available now.)

Tools, supports, and stretches for tailbone pain relief

Here are some tried-and-true ways to help relieve pressure and reduce tailbone pain:

• Sit on an exercise ball – Great for desk work or bouncing a baby. It keeps your spine active and avoids the “hips-forward” stance many of us assume when we hold a baby, which worsens pain.
  
  
• Use a small wedge pillow when seated – Position the high side of the wedge pillow toward the back of the chair so your legs are lower than your tailbone. (Even though the pillow we linked is marketed for pregnant people, we almost always use it for people with tailbone pain!)
  
  
• Stretching and movement – As always, movement is medicine! The more we can mobilize the areas that hurt, the more likely they are to heal. Try the positions and stretches below, which we've pulled together specifically with tailbone pain in mind.

Note: Lower back and tailbone pain often go hand-in-hand. If you’re experiencing either of those, these suggestions are a good place to start looking for relief.

Child’s Pose for Lower Back and Tailbone Tension

A resting yoga pose where you kneel on the floor, then fold forward with your arms stretched out in front of you. It gently lengthens the spine and helps release tension in the lower back and hips. To add more mobility, slowly walk your hands from side to side.

Puppy Pose to Open the Spine and Hips

A cross between Child’s Pose and Downward Dog. From all fours, walk your hands forward while keeping your hips over your knees. Let your chest melt toward the floor. This opens the shoulders and lengthens the spine while taking pressure off the tailbone. (Once again, great for low back and tailbone pain!)

Figure Four Stretch for Hip and Glute Relief

While lying on your back or sitting in a chair, cross one ankle over the opposite thigh and gently press the knee away from your body. This stretch targets the deep muscles in the hips and glutes that can contribute to tailbone discomfort.

90/90 Hip Stretch to Release Pelvic Tension

Standing Desk Stretch with Breath for Spine Mobility

Stand with your feet hip-width apart and rest your elbows or forearms on a desk or counter. Allow your upper body to relax downward, letting your spine lengthen. Focus on slow, deep belly breaths and imagine expanding the back of your rib cage with each inhale.

You Don’t Have to Live with Tailbone Pain

Tailbone pain is common, but it’s not something you have to just “deal with.” If these changes don’t bring you tailbone pain relief, it might be time to take a closer look with one of our pelvic floor physical therapists.

We can help assess alignment, restore mobility, and get you back to moving and sitting comfortably again.

If you catch yourself Googling “pelvic floor physical therapist near me,” in the Kansas City area, look now further than Well + Core! You can  schedule a free consultation or set up an appointment with us today!