Tailbone pain after birth: causes, treatments, exercises
Postpartum tailbone pain is common. Learn why it happens and how simple exercises and other physical therapy-backed strategies can help you feel better.
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Tailbone pain after birth is more common than many new parents expect. The coccyx — aka, the small, triangular bone at the bottom of your spine — absorbs pressure during pregnancy and delivery. After birth, it can feel bruised, tender, or sharp when you sit, stand, or feed your baby.
“Tailbone pain can impact daily tasks like holding your baby, nursing, or pumping,” says Amy Bock, PT, DPT, a Hinge Health physical therapist. "Being unable to sit or sit comfortably impacts not only your comfort but also your quality of life. Seeking help sooner rather than later can help you find a solution so you can feel better."
But you don’t have to just deal with tailbone pain after birth. Simple treatments, including gentle targeted exercises, switching up your feeding positions, and using an ergonomic cushion can all help alleviate discomfort.
Read on to learn more about what causes tailbone pain after birth, plus how to ease pain — especially with exercises recommended by Hinge Health pelvic health physical therapists.
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Causes of tailbone pain after giving birth
After delivery, it’s normal to notice soreness in areas you may not have expected, your tailbone included. Several factors can contribute to coccyx pain postpartum, including pelvic floor muscle strain and prolonged sitting while feeding or holding the baby. Potential causes include:
Pelvic floor muscle strain. Some pelvic floor muscles attach directly to your tailbone. “During vaginal delivery, these muscles can stretch up to three times their normal length to allow your baby to pass through,” says Dr. Bock. This can lead to a strain, which is totally normal. As these muscles recover, they may feel tight, fatigued, or guarded, which can tug on the tailbone and cause discomfort.
Tight pelvic floor muscles. After birth, pelvic floor muscles may tighten protectively. “They can become guarded as your body heals,” says Dr. Bock. That tension can increase pressure on your tailbone, too.
Pressure during birth. As your baby moves through the birth canal, their head passes close to your tailbone. “That pressure can bruise surrounding tissues or strain surrounding ligaments,” Dr. Bock says. Tailbone pain may be more likely with:
Fast deliveries
Births that required the use of forceps or a vacuum
Delivering a larger baby
The baby was in a posterior position, also known as “sunny side up,” which makes it harder to pass through your pelvis and may cause increased low back pain from the back of the baby’s head pushing onto the low back.
Prolonged sitting. New parents spend a lot of time sitting — feeding, holding, pumping. “Sitting with rounded shoulders or leaning back heavily into a chair increases pressure on the coccyx,” Dr. Bock says.
Constipation. Constipation is common after delivery. “Many patients are constipated right after pregnancy, particularly if they were given pain medications,” says Dr. Bock. Straining during bowel movements increases pressure through the pelvic floor and onto the tailbone, which can make existing soreness feel more intense.
Hormonal changes. During pregnancy, your body releases relaxin, a hormone that loosens ligaments. “Because tissues are temporarily more mobile and less stable, the tailbone may feel more sensitive as you recover,” Dr. Bock says.
Symptoms of tailbone pain after birth
“Sensations vary from person to person,” says Dr. Bock. But some specific things about coccyx pain postpartum you may notice include:
A dull, bruised, or achy sensation
Sharp pain with movement
Discomfort that worsens with sitting, especially on firm surfaces
Increased pain when standing up from a chair
Pain when straining during bowel movements
Tenderness at the base of the spine
How movement can help ease tailbone pain
When your tailbone hurts, it may feel counterintuitive to exercise. But gentle movement is often one of the most effective ways to reduce symptoms and support healing. Movement increases blood flow to the tissues around your coccyx and helps reduce protective muscle tension in the pelvic floor, hips, and glutes (butt muscles).
The goal is to find your movement sweet spot, or the amount of activity that challenges you without flaring symptoms. That might look like a short walk, gentle mobility exercises, or diaphragmatic breathing. Over time, consistent, gradual movement can help your body feel more resilient and less sensitive.
Exercises to help relieve tailbone pain after birth
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- Standing child’s pose
- Supine diaphragmatic breathing
- Bridge
- Standing reverse kegels
These exercises are designed to gently relax tight muscles around the pelvis and tailbone while also strengthening the muscles that support the area. Over time, this balance of mobility and strength can help reduce strain on your coccyx and improve overall comfort. As always, check with your healthcare provider before starting exercise postpartum — especially if you had delivery complications or a C-section.
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.
Treatment options for tailbone pain postpartum
Managing tailbone pain often involves a combination of strategies to relax tight muscles and soothe the tender area, including targeted exercises, light physical activity, and adjusting how you sit.
Consider these simple treatments recommended by Hinge Health physical therapists for tailbone pain after birth:
Try physical therapy and targeted exercises. Targeted exercises, like the ones listed above, can help ease tension in the muscles surrounding your tailbone, including those in your pelvic floor, hips, and low 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. In many cases, gentle movement can begin within days of giving birth, as long as you feel ready. (If you had a C-section or any complications, check in with your healthcare provider first.) Start with light activity, like short walks and gentle stretching or strengthening exercises. “Movement increases blood flow to the tailbone area and helps the pelvic floor muscles relax so they don’t become over-guarded,” says Dr. Bock.
Apply ice or heat. Ice can help alleviate swelling, tame inflammation, and numb nerves that are more sensitive to pain. Heat, on the other hand, can help ease muscle stiffness and improve blood flow to sore areas. Alternate between both methods, or stick to the one that feels best for you.
Adopt relaxation techniques. If your tailbone pain is from pelvic floor tension, relaxation is key. Strategies like diaphragmatic breathing and doing a body scan — where you mentally check in with your body from head to toe to notice and release areas of tightness — can help you identify and release tension.
Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) are generally considered safe to use for postpartum pain relief — including while breastfeeding — but always check with your provider.
Use a supportive cushion. A wedge or U-shaped cushion with a cutout at the back can reduce direct pressure on the tailbone by encouraging you to sit slightly forward.
Switch up your feeding positions. New parents spend a lot of time feeding their babies. “Side-lying or semi-reclined feeding positions can reduce prolonged pressure on the coccyx,” Dr. Bock says.
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for tailbone pain relief like massage, acupuncture, or chiropractic care.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce tailbone pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
Physical therapy for tailbone pain after birth
Physical therapy can play an important role in treating tailbone pain after birth. Treatment focuses on gentle movements that help relax the pelvic floor muscles and strengthen the glutes, hips, core, and pelvic floor. This reduces strain on the coccyx and surrounding tissues. The goal is to ease pain, restore mobility, and help you feel more comfortable while sitting, feeding your baby, and doing everyday activities.
A physical therapist (PT) can evaluate how your pelvic floor, hips, and lower back are working together and identify areas of tension or weakness that may be contributing to pain. Based on your symptoms and birth history, they’ll create a personalized program that may include breathing exercises, mobility work, glute and core strengthening, and strategies to improve sitting posture. In some cases, manual therapy techniques can help address muscle guarding or joint stiffness around the tailbone.
You can see a pelvic health PT in person, or connect with a Hinge Health physical therapist through telehealth/video visits to get guidance and support from home during your postpartum recovery.
When to see a doctor
Tailbone pain after birth often improves on its own with the above at-home treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. In some cases, severe tailbone pain after birth may indicate dislocation or fracture. Talk to your doctor if you have the following symptoms:
Severe pain when you sit or stand
Swelling near the base of your spine
Bruising around your lower back
Numbness around your lower back and butt area
Loss of control of your bowel and bladder function
Fever
Pain that doesn’t get better within two weeks
Remember that you have the power to advocate for yourself at the doctor’s office. “I’ve worked with people who had more complicated tailbone injuries after birth that went undiagnosed for weeks,” says Dr. Bock. In some cases, imaging — such as an X-ray or, less commonly, a CT scan or MRI — may be used to rule out a fracture or dislocation. If your pain is severe or not improving, let your doctor know.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
PT tip: Use a toilet stool in the bathroom
Straining can increase pressure on your tailbone and pelvic floor. To make bowel movements more comfortable, try placing your feet on a small stool and make a “shh” sound as you exhale, which can help relax your pelvic floor. “That steady breath helps your pelvic floor relax instead of brace,” says Dr. Bock.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic 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
Blanco-Diaz, M., Palacios, L. R., Martinez-Cerón, M. del R., Perez-Dominguez, B., & Diaz-Mohedo, E. (2025). Physiotherapy approaches for coccydynia: evaluating effectiveness and clinical outcomes. BMC Musculoskeletal Disorders, 26(1). doi:10.1186/s12891-025-08744-3
Arif, A., Sardar, S., Farah Gilani, M., Muneer, R., Naz, A., Manzoor, N., & Kashif, M. (2022). Prevalence of Coccydynia Among Postpartum Women. Pakistan Journal of Health Sciences, 108–112. doi:10.54393/pjhs.v3i07.418
American College of Obstetricians and Gynecologists. (2022). Exercise After Pregnancy. Www.acog.org. https://www.acog.org/womens-health/faqs/exercise-after-pregnancy
Maigne, J.-Y. ., Rusakiewicz, F., & Diouf, M. (2012). Postpartum coccydynia: a case series study of 57 women. European Journal of Physical and Rehabilitation Medicine, 48(3), 387–392. https://pubmed.ncbi.nlm.nih.gov/22820826/
Foye, P. (2026). Coccydynia (coccygodynia). Uptodate.com. https://www.uptodate.com/contents/coccydynia-coccygodynia
Alhubaishi, L., Raya Flayyih, Adan, H., Altabba, A. M., Rawan Flayyih, & Assker, M. M. (2025). Intrapartum Coccygeal Fracture in a Young Female: A Case of Prolonged Postpartum Coccygodynia. Cureus. doi:10.7759/cureus.77233