Adults only (18+)

How to Relieve Tailbone Pain

Tailbone pain, also known as coccydynia, refers to discomfort or aching at the base of the spine, just above the buttocks. It can range from a dull ache to a sharp, stabbing pain and may make sitting, bending or even walking feel uncomfortable. Although it is usually not a sign of anything serious, tailbone pain can interfere with everyday activities and affect quality of life.

Understanding what causes tailbone pain, how to ease it, and when to seek medical support can help you manage symptoms effectively and feel more comfortable in daily life.

What Causes Tailbone Pain

Tailbone pain often follows a fall or injury to the base of the spine. Sitting awkwardly on a hard surface or taking a direct knock to the coccyx can cause bruising or inflammation in the area. It can also develop from repeated pressure, such as prolonged sitting during travel or desk work.

In some cases, tailbone pain is caused by childbirth, particularly following a difficult or prolonged labour. Other causes include poor posture, wear and tear, or strain from activities such as cycling or rowing. In rare instances, it may be linked to an underlying medical condition such as arthritis or infection.

What the Pain Feels Like

The pain is typically felt at the very bottom of the spine, centred between the buttocks. It may feel sore, tender or bruised and tends to worsen when sitting for long periods or rising from a seated position. Some people describe it as a persistent ache, while others feel a sharp discomfort when they move in certain ways.

Tailbone pain may also be accompanied by muscle tightness in the surrounding area or pain during bowel movements or sexual intercourse. It can sometimes radiate into the lower back or thighs, although this is less common.

How to Relieve Tailbone Pain at Home

The first step in managing tailbone pain is to reduce pressure on the affected area. Sitting on a soft surface or using a specially designed cushion with a cut-out section can help relieve strain and improve posture. These cushions are often called coccyx cushions and are widely available online or from mobility aid suppliers.

Applying a cold pack for the first few days can help reduce swelling and discomfort. After that, switching to a warm compress or hot water bottle may soothe tight muscles and encourage blood flow to the area.

Try to avoid long periods of sitting. If you work at a desk, take regular breaks to stand, walk or gently stretch. When sitting is necessary, lean forward slightly to shift your weight away from the tailbone.

Over-the-counter pain relief such as paracetamol or ibuprofen may help reduce discomfort, but it is best to check with a pharmacist or GP before taking new medication, especially if you have other health conditions.

Simple Exercises That May Help

Gentle stretching and strengthening exercises can support recovery and reduce strain on the coccyx. Pelvic tilts, hip stretches and lower back movements may help loosen tight muscles and improve posture. These exercises should be done slowly and carefully, stopping if pain increases. A physiotherapist can provide a tailored plan if your symptoms are persistent or linked to muscle tension.

Some people also find relief through techniques such as massage, gentle yoga or Pilates, which can ease stiffness and improve body alignment.

When to See a GP

Tailbone pain usually improves within a few weeks with self-care. However, you should speak to a GP if the pain is severe, lasts longer than two months, or interferes with your daily activities. You should also seek medical advice if the pain is accompanied by fever, unexplained weight loss, numbness, or changes in bowel or bladder function.

A GP may examine the area and ask questions about your symptoms. In some cases, they may refer you for further tests such as an X-ray or MRI to rule out more serious causes. Treatment options may include stronger pain relief, physiotherapy or in rare cases, an injection to reduce inflammation.

Managing the Emotional Impact

Persistent pain, even if mild, can take a toll on your mood and mental wellbeing. You may feel frustrated or limited in everyday activities, especially if sitting is uncomfortable. It can also affect sleep and make you feel tired or tense.

Talking to a GP or physiotherapist about your symptoms can provide reassurance and practical solutions. In some cases, a referral to a pain specialist or talking therapy may be helpful, especially if the pain has become chronic or is affecting your mental health.

Final Thought

Tailbone pain is a common issue that can often be managed with simple self-care and lifestyle changes. Using the right cushion, applying warmth, avoiding prolonged sitting and doing gentle stretches can make a big difference. If symptoms persist or become more severe, medical support is available to help identify the cause and relieve your discomfort. With time and the right approach, most people find their tailbone pain settles and daily activities become comfortable again.