Adults only (18+)

How to Relieve Pain in Tailbone

Tailbone pain, also known as coccydynia, can be surprisingly uncomfortable and disruptive. The tailbone is a small, triangular bone at the bottom of the spine, just above the buttocks, and although it plays a modest role in movement and stability, pain in this area can make sitting, bending, or even walking a challenge. Whether the pain is the result of a fall, prolonged sitting, pregnancy, or unknown causes, there are gentle and effective ways to relieve it and support recovery.

This article explores what causes tailbone pain, how it feels, how to ease the discomfort, and when to seek help from a healthcare professional. With the right care, most cases improve within a few weeks or months, allowing you to regain comfort and ease of movement.

What Causes Tailbone Pain

Tailbone pain can be triggered by a variety of factors. The most common cause is direct trauma, such as slipping and falling backwards onto a hard surface. Even a seemingly minor impact can bruise or inflame the tissue around the coccyx, leading to lasting soreness. Long periods of sitting on hard or narrow surfaces can also put pressure on the tailbone and cause irritation over time.

Pregnancy and childbirth are frequent contributors, as the tailbone can shift slightly during delivery to allow the baby to pass through the birth canal. In some cases, repetitive strain from cycling or rowing may be the cause. Less commonly, tailbone pain can result from joint degeneration, infections, or underlying conditions such as a cyst or tumour.

In many cases, no clear cause can be found, which can feel frustrating. However, the pain is real and treatable regardless of the origin.

What Tailbone Pain Feels Like

Pain in the tailbone is usually felt as a deep, aching discomfort at the very base of the spine. It may be sharp or stabbing when moving from sitting to standing, or when leaning back in a seated position. The pain is often worse after sitting for long periods, particularly on hard surfaces, and may be accompanied by stiffness or soreness in the lower back or buttocks.

Some people also experience a dull ache while walking or standing, though sitting is usually the most uncomfortable activity. In more severe cases, tailbone pain can affect sleep, bowel movements, or sexual activity due to the location and sensitivity of the area.

How to Relieve Tailbone Pain at Home

There are several safe and simple ways to ease tailbone pain without needing medical intervention. One of the most effective changes you can make is to use a specially designed cushion when sitting. A doughnut-shaped or wedge cushion with a cut-out at the back helps relieve pressure from the tailbone and allows you to sit more comfortably for longer periods. These cushions are widely available and often make a noticeable difference within days.

Taking regular breaks from sitting is also important. Try to stand up, stretch, or walk around for a few minutes every hour, particularly if you have a desk job or spend long periods seated. When sitting, lean slightly forward to shift weight away from the tailbone, and choose chairs with soft padding or use an additional cushion if needed.

Applying warmth to the area with a hot water bottle or heat pack may help relax tense muscles and improve blood flow, which in turn supports healing. Cold packs can also be used to reduce inflammation after injury, especially in the first couple of days. Make sure the heat or cold is wrapped in a cloth and applied for short periods to avoid skin irritation.

Over-the-counter pain relief such as paracetamol or ibuprofen can help manage the pain and reduce inflammation. Always take these as directed and speak to a pharmacist or GP if you have other health concerns or are taking other medications.

Gentle stretching exercises that focus on the lower back, hips, and pelvic floor may help release tension and improve mobility. Yoga poses such as child’s pose or cat-cow can be beneficial, but they should be performed carefully and stopped if any movement makes the pain worse.

When to Seek Medical Advice

Tailbone pain usually improves with time and self-care, but if the pain lasts more than a few weeks or becomes more severe, it is important to speak to your GP. You should also seek medical advice if the pain is accompanied by unexplained weight loss, numbness or tingling, fever, or changes in bowel or bladder function, as these may be signs of a more serious issue.

Your doctor may examine the area, ask about your symptoms, and consider further investigations such as X-rays or MRI scans to rule out fracture, joint problems, or underlying conditions. If needed, you may be referred to a physiotherapist or pain management specialist.

For persistent cases, other treatment options may include local anaesthetic or steroid injections to reduce inflammation and pain. In rare situations where conservative treatments do not provide relief, surgical removal of the tailbone, known as coccygectomy, may be considered, although this is usually a last resort.

Managing Tailbone Pain in Daily Life

Living with tailbone pain can affect more than just your comfort. It may limit your ability to sit through meetings, enjoy meals with others, or take part in physical activities. You might feel anxious about long journeys or dread certain social situations. These feelings are completely valid, and it is important to recognise their emotional impact as well as the physical discomfort.

Finding ways to adapt your environment, such as using cushions, taking breaks, and modifying seating arrangements, can help restore confidence and reduce the stress associated with everyday tasks. Letting your workplace, school, or friends know about your pain can also open the door to small but helpful adjustments.

Common Myths About Tailbone Pain

One common myth is that tailbone pain always means something serious is wrong. While it can be uncomfortable and persistent, most cases are due to minor injuries or pressure and resolve with time and self-care. Another myth is that nothing can be done. In reality, simple changes in posture, seating, and daily habits often bring substantial relief. Some people believe that tailbone pain is just part of getting older, but it can affect people of all ages, including those who are otherwise active and healthy.

Final Thought

Tailbone pain may be small in size but it can have a big impact on comfort and quality of life. Fortunately, most cases respond well to gentle care, posture support, and time. Using cushions, applying heat, and avoiding long periods of sitting are often enough to bring relief. If your symptoms do not improve or begin to interfere with daily activities, help is available. With patience and the right support, you can manage tailbone pain effectively and return to a more comfortable, active life.