Tailbone pain during pregnancy: causes, treatments, and soothing exercises to help

One thing you may not expect in pregnancy: discomfort around your buttocks. But it’s a common experience, and there’s a name for it: coccydynia, or tailbone pain. Research suggests that about one in three pregnant people experiences tailbone pain. You may notice tailbone pain more as your pregnancy progresses, but the encouraging news is that many people find tailbone discomfort improves after delivering their baby.

“There are so many changes that happen during pregnancy around the pelvis area,” explains Karla Arevalo-Alas, PT, DPT, a physical therapist with Hinge Health. As your pelvic joints change and stretch to accommodate your growing baby, it’s normal for areas like your tailbone — the small bone at the base of your spine, right above your butt and behind the uterus — to feel more sensitive at times.

Tailbone pain can make your usual activities more challenging, from sitting for long periods of time to sleeping. But if your tailbone hurts while pregnant, there’s a lot you can do to manage it, especially with gentle tailbone pain exercises and stretches for your pelvic floor, hips, and low back.

Here’s what Hinge Health physical therapists recommend to treat and prevent tailbone pain during pregnancy.

What is tailbone pain during pregnancy?

Your tailbone (coccyx) is the bone located at the base of your spine, right above your butt. It’s made up of the bottom three to five fused vertebrae (the bones that make up the spine) that support your balance and stability, especially when sitting. This area is also where several important muscles, ligaments, and tendons in your body connect. 

If you experience tailbone pain during pregnancy, it can be sharp or dull, and often worsens when you sit, walk, or lie on your back, says Dr. Arevalo-Alas. You might notice discomfort with some activities, like having a bowel movement or during intimacy, because the positions of these activities can affect your comfort in the tailbone area.

Although tailbone pain is very common, and most of the time there is nothing to worry about, if it’s persistent, or severe, see your doctor to rule out a more serious condition, like a tailbone fracture, notes Dr. Arevalo-Alas. 

Symptoms of tailbone pain during pregnancy

Tailbone pain can show up differently for everyone, but there are some common signs to be aware of, especially during pregnancy, when your body is undergoing a lot of changes all at once. Symptoms tend to get more noticeable as pregnancy progresses. They may be affected by your position, daily activities, and the amount of time you spend sitting. Here are the most common symptoms of tailbone pain during pregnancy:

• Aching or sharp pain at the base of your spine. Most people feel tailbone pain as a dull ache or, occasionally, a sharper or stabbing pain right above the buttocks, where the tailbone (coccyx) is located.

• Pain that worsens when sitting. Sitting (especially on uncomfortable surfaces) can affect your tailbone comfort and often makes symptoms feel worse. You may find yourself shifting positions frequently or leaning to one side for relief.

• Discomfort when moving from sitting to standing. Many people notice an increase in tailbone pain when getting up from a chair or changing position after sitting for a while.

• Pain with certain activities. Everyday activities like walking, climbing stairs, standing for long periods, having a bowel movement, or having sex can all trigger bouts of tailbone pain during pregnancy.

• Tenderness to the touch. The area around your tailbone may feel sore, bruised, or tender if you press on it.

• Stiffness or tightness around the lower back and buttocks. You may notice your lower back feels stiff, or you have a sensation of tightness in your gluteal muscles (buttocks) or pelvic floor region.

Causes of tailbone pain during pregnancy

During pregnancy, your body goes through hormonal and postural changes that can contribute to changes around your tailbone area. You may be more likely to notice your tailbone hurts during pregnancy if you sit a lot during the day or if you have a history of weak or tight pelvic muscles. Here’s more on common factors that contribute to pregnancy tailbone pain.

• Hormonal changes. During pregnancy, your body releases a hormone called relaxin that loosens up your pelvic ligaments. This can bring changes in muscle tension in your pelvic floor — which connects to your tailbone — that can sometimes lead to discomfort.

• Pressure on your tailbone. Your tailbone is located right behind your uterus. As your baby grows and takes up more room, this can lead to discomfort around your tailbone.

• Postural changes. It’s common to stand and walk differently during pregnancy because of how your growing baby affects your center of gravity. Some people may arch their back, which affects their tailbone position. "You might notice your posture shifting as your body adapts to pregnancy,” says Dr. Arevalo-Alas. “Sometimes this leads to sensations of tension or stiffness around the tailbone."

• Pelvic floor muscle changes. It’s common for the pelvic floor to undergo many changes during pregnancy too. Some people may experience muscle tension, muscle stretching, or both. Muscle tension and less pelvic floor support can affect how your tailbone feels.

• Sitting. “There isn’t a lot of fat and muscle to cushion your tailbone, so sitting on it for a while, especially on an uncomfortable surface, can lead to irritation,” explains Dr. Arevalo-Alas. During pregnancy, you may find yourself needing to rest more or spending longer periods sitting, which can put extra pressure on your tailbone and contribute to discomfort.

When does tailbone pain start in pregnancy?

Many people notice tailbone discomfort for the first time during the second trimester, when your body begins changing rapidly to support your growing baby. These changes can affect how weight is carried and how your muscles and joints feel, which may result in new sensations around the tailbone. Sometimes, people with a previous tailbone injury or a history of pelvic floor tension may notice this discomfort earlier, even in the first trimester.

Does tailbone pain also happen after pregnancy?

Tailbone pain can occur after pregnancy, too. Some research suggests almost 90% of new parents experience coccydynia. Why do people get tailbone pain after pregnancy? Childbirth can put a lot of stress on lower back muscles, which can result in new sensations or aches in areas like the lower back or tailbone.

When to see a doctor

Tailbone pain often improves on its own with simple management. But if your tailbone pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Pain that’s so severe you can’t do daily activities

• Difficulty sleeping due to pain

• Pain accompanied by fever (a sign of infection)

• Pain that radiates down your legs, or is accompanied by numbness, tingling or weakness in your legs

Physical therapy for tailbone pain during pregnancy

You may not automatically associate exercise with relieving tailbone pain, but it is often a key part of treatment. That’s because some pelvic pain and tailbone pain conditions are caused by issues with your pelvic floor. Your pelvic floor is made up of layers of muscles, ligaments, and fascia (connective tissue) that stretch from your pubic bone in front of your body to your tailbone in the back. Sometimes, these pelvic floor muscles can feel more tense or less supportive, which might contribute to tailbone discomfort.

Finding positions that work for your body, and making gentle movement part of your routine, can help with tailbone discomfort.

That’s where pelvic floor physical therapy and exercise therapy for tailbone pain comes in. It’s a comprehensive treatment that includes education, behavioral and lifestyle strategies, movement and exercise, and manual therapy. You can see a pelvic floor physical therapist (PT) in person or use a program like Hinge Health to access a PT via telehealth/video visit. A Hinge Health physical therapist can customize your exercise plan to address tailbone pain in pregnancy related to musculoskeletal issues.

Depending on your symptoms, a pelvic floor physical therapist may recommend:

• Stretching exercises, including tailbone stretches, to relax tense muscles and increase flexibility

• Pelvic floor exercises

• Whole-body exercises to strengthen areas that support your pelvic floor, spine, and tailbone 

• Stress management techniques

• Nutritional changes

• Sleep strategies

Many people with pelvic floor-related tailbone pain see improvement after a few weeks of pelvic floor physical therapy. Ask your doctor if pelvic floor physical therapy for tailbone pain could be right for you.

Before you start: Check with your healthcare provider before starting a new exercise routine or continuing your usual workouts during pregnancy, especially if you have any medical conditions or are at higher risk for pregnancy complications.

The above exercises can help support and gently stretch your pelvic floor, hips, glutes, and lower back. All of these areas can play a role in how your tailbone feels. Building strength and flexibility may help reduce discomfort and support your overall movement and comfort during pregnancy.

Practicing these exercises regularly can make a real difference in how your body feels during pregnancy by targeting the muscles that support your tailbone and pelvis. Gentle moves like pelvic tilts promote flexibility and mobility in your lower back and pelvic region, while glute stretches and pigeon pose help relieve tension in the glutes and hips, both areas that can affect tailbone comfort as your pregnancy progresses. The cat cow exercise encourages healthy movement along the entire spine, reducing stiffness all the way down to your coccyx and helping keep your joints lubricated and comfortable. Strengthening exercises such as clamshells and bridges build up your hips, glutes, and lower back, giving your tailbone extra support and improving overall stability whether you’re sitting, walking, or getting up from a chair. Together, this combination of stretching and strengthening helps ease tailbone discomfort, supports healthy posture, and promotes easier movement throughout pregnancy.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to treat tailbone pain during pregnancy

There are several effective ways to help ease tailbone discomfort during pregnancy. Gentle, targeted exercises can support the muscles around your tailbone and improve how you feel. Staying active, using strategies like heat or ice, and adding comfort supports such as a rolled-up towel or donut pillow when sitting can also make a difference. Here are some approaches Hinge Health physical therapists often recommend to help you stay comfortable and active.

• Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help address the common issues that affect tailbone pain during pregnancy by improving strength, flexibility, and support throughout your pelvic region, hips, glutes, and lower back. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. While long periods of sitting can contribute to tailbone pain discomfort, being active can have the opposite effect. Gentle movement can increase blood flow to your tailbone area, which helps relieve stiffness and pain. Activities like walking, swimming, prenatal yoga and prenatal Pilates are great ways to stay moving and support your overall well-being. Some people also enjoy using a stationary bike, although it’s okay to adjust or choose different activities if you notice discomfort. The important thing is to find the types of movement that feel best for you and to change positions regularly.

• Use heat or ice. Applying a heating pad, hot water bottle, or taking a warm shower can help increase blood flow and relax tense muscles, providing relief from tailbone pain during pregnancy. Ice packs may also help reduce inflammation and soothe sore areas. Always avoid placing ice or heat directly on your belly, and check with your OBGYN before using heat therapy to make sure it’s safe for you.

• Take over-the-counter (OTC) medication. Acetaminophen (Tylenol) is safe to use for pain relief during pregnancy in most cases, but always check with your provider before you use it. Avoid NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen (Advil, Motrin) or naproxen (Aleve), due to risks with these medications during pregnancy.

• Adjust sitting and sleeping styles. Using a donut-shaped pillow or cushion when you sit can make your tailbone area more comfortable. Some people also find relief by placing a rolled-up towel under their tailbone, says  Dr. Arevalo-Alas. When you sleep, try lying on your side with a pillow between your legs to help keep your hips and tailbone relaxed, or consider other comfortable pregnancy sleeping positions. Experiment with these adjustments to find what feels best for you.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for tailbone relief, such as massage, acupuncture, or dry needling.

How to prevent tailbone pain during pregnancy

Tailbone pain is common in pregnancy, but taking a few simple steps can help prevent tailbone discomfort during pregnancy. In addition to gentle exercises and being active, tactics like avoiding long periods of sitting and wearing supportive shoes can also make a difference. Here are some prevention tips for pregnancy tailbone pain from Hinge Health physical therapists.

• Avoid sitting for long periods of time. Your tailbone joint loves movement, says Dr. Arevalo-Aras. Try to get up and move every 30 to 60 minutes. Do some gentle stretches, or just walk around.

• Wear comfy shoes. It’s common for your feet to change during pregnancy, which can affect how much support you need from your footwear. Many people find that wearing low-heeled shoes with good arch support (like walking or athletic shoes) helps them feel more comfortable.Consider saving high heels for after pregnancy, since they can sometimes make standing or walking less comfortable.

• Use support when you sit. Try to sit in chairs with good back support or tuck a small pillow behind your lower back. You can also buy a lumbar support online or at a drugstore.

• Lift objects carefully. If you need to pick something up, try squatting down and using your legs for support, which can feel more comfortable for your back and tailbone. Find a lifting method that feels good to you. Take your time and ask for help if you need it.

PT tip: Try self-massage

You can try gentle self-massage to help ease tension and promote relaxation in the muscles around your tailbone, suggests Dr. Arevalo-Aras. Using a lacrosse ball (which is firmer than a tennis ball), gently roll it over the muscles between your tailbone and your sitting bone. Loosening up these muscles can make the tailbone and low back area feel more comfortable, especially if you’ve been sitting for a while. Adjust the pressure to what feels best for you.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Leung, C. J., Tao, F., Senter, C., Ramirez, F. D., & Wong, S. E. (2025). Pregnancy-Related Hip and Pelvis Musculoskeletal Conditions, Risk Factors, and Prevention. Current Reviews in Musculoskeletal Medicine. doi:10.1007/s12178-025-09991-6

3. The American College of Obstetricians and Gynecologists. (2019). Exercise During Pregnancy. Www.acog.org. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

4. Back Pain During Pregnancy. (2020, May). Www.acog.org. https://www.acog.org/womens-health/faqs/back-pain-during-pregnancy

5. Muhammad, Ain, U., Amjad, M. H., & Usman, M. (2023). Prevalence of coccydynia in postpartum women: a cross-sectional study in Lahore, Pakistan. Journal of Basic & Clinical Medical Sciences, 2, 44–50. doi:10.58398/0002.000013

6. Sabino, J., & Grauer, J. N. (2008). Pregnancy and low back pain. Current Reviews in Musculoskeletal Medicine, 1(2), 137–141. doi:10.1007/s12178-008-9021-8