Tailbone Pain Exercises & Coccyx Injury Exercises

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published March 12, 2023

Direct Answer: Tailbone pain (coccydynia) often stems from pelvic floor tension, childbirth, falls, or prolonged sitting on hard surfaces. Gentle stretches like child's pose, side angle pose, and sun bird pose combined with mindful Kegel exercises can release tension around the coccyx and ease discomfort. Consistency and correct form are key to lasting relief.

Key Takeaways:

• Tailbone pain (coccydynia) is often linked to pelvic floor tension, falls, childbirth, or prolonged sitting on hard surfaces.
• Gentle yoga stretches such as child's pose, side angle pose, and sun bird pose help release tension around the tailbone and spine.
• Kegel exercises, done with proper breath and form, can relieve pelvic floor tension contributing to coccyx pain.
• Choose supportive, correct-form exercises and avoid movements that aggravate tailbone discomfort.
• The Buff Muff App offers guided programs to help you build pelvic floor strength safely.

What can I do about Tailbone Pain?

The tailbone or coccyx is a non-functional tail in the human body. It is located at the bottom of the spine and is one of the attachment points for the pelvic floor muscles. Tension in the pelvic floor, childbirth, falls on the tailbone, and even sitting posture can all contribute to tailbone pain.  A sore tailbone is also known as coccydynia.

So, how does this coccydynia thing happen? 

It can happen for a multitude of reasons. Anything that can contribute to tension in the pelvic floor muscles or disruption to the surrounding ligaments can lead to pain in the tailbone. Snowboarders, horseback riders, gymnasts and other activities with high fall rates on the buttocks can injure the surrounding tissues. If you do a lot of cycling or motorbiking, that could also be a contributor. Even something such as sitting that seems benign can lead to pain and discomfort, especially if you are sitting for prolonged periods on hard surfaces and especially sitting with a tucked tailbone.

The lithotomy position remains the most common birth position, and it restricts the movement of the SI Joint and tailbone, which can sometimes lead to injury. Tailbone pain is also frequent after childbirth, sometimes as a result of the hormone relaxin, which makes the pelvic ligaments looser and flexible for the baby's growth but pain may also be a result of the birth itself. The loosening of the ligaments gradually causes tighter contraction of the pelvic muscles. These muscles are connected to the tailbone and can lead to a tight tailbone muscle or sore tailbone.

So, what can you do about tailbone pain?

A great place to start is to see a pelvic floor physical therapist. If you don't have access to this type of practitioner, some stretches may help you soothe the tailbone pain or muscle tension. But, do these slowly and pay attention to any symptoms or messages your body may send you asking you to change or stop. Below we are going to discuss four such exercises that you can try.

Wide-Leg Child’s Pose

This exercise helps to stimulate the blood flow to the pelvic organs and can add a nice gentle stretch to the pelvic floor muscles. It helps stretch the back and allows the nervous system to relax and reset.

• Kneel on your yoga mat and allow the knees to sit wide, closer to the edges. 
• Stretch your arms forward so that the palms are resting on the ground.
• Rest your forehead on the ground and breathe deeply.

Side Angle Pose

This exercise stretches the entire spine and tailbone. It allows better blood flow to the joints.

• Step the right foot forward and bend the front knee in line with the hip.
• Set your left leg a few feet behind and keep it straight and at an angle with the ground. The front foot should be straightened with the arc of the back foot.
• Inhale and make your right hand straight and touch the ground with the palm while bringing the left arm up and parallel to the ground. You can also place a bolster or block next to your front foot to rest your hand on.
• You can further stimulate the posture by stretching the left arm further but making sure you stretch it until it is comfortable and not painful.

Sun Bird Pose

This exercise is relatively simple but very effective. It helps to strengthen the back while stabilizing the tailbone and spine simultaneously.

• Sit with your knees on the ground underneath the hips and wrists underneath the shoulder.
• Inhale and extend the right leg behind you and the left arm in front of you.
• Exhale and bring the right leg towards the forehead and touch the elbow.
• Before switching to the other side, do it five times continuously.

Kegel Exercise

Kegel exercise helps strengthen the pelvic muscle, which can help to release tailbone tension. Taking the pelvic floor through the range of motion of the contract, lift, and release can help optimize function. You can do this pelvic floor muscle training anytime but do them correctly to get the best results. 

• Try kneeling on a mat or sitting on a stability ball.  
• Inhale and visualize your pelvic floor muscles expanding or blossoming open.
• Exhale and imagine picking up a blueberry with your vagina and your anus. You can also visualize the tailbone and pubic joint and the two sitz bones all gathering together.
• When tension is present, spending more time focusing on the inhales, and the release may be helpful. Do five inhales and release for every one contract and lift.

You can also try other Kegel exercise methods to get a better result and ease your tailbone pain. Whichever exercises you choose, do them correctly to avoid any adverse effects on your tailbone muscle. 

The 28-Day Challenge and Buff Muff Membership

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The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can laugh, run, jump, and lift without the pesky leaks and annoying discomfort of prolapse symptoms.

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Frequently Asked Questions

What causes tailbone pain?
Tailbone pain, or coccydynia, is commonly caused by tension in the pelvic floor muscles, falls onto the buttocks, childbirth, or prolonged sitting on hard surfaces. Activities like cycling, horseback riding, and gymnastics can also strain the tissues surrounding the coccyx, leading to discomfort.

Can pelvic floor exercises help tailbone pain?
Yes. Because the pelvic floor muscles attach to the coccyx, releasing tension through Kegel exercises and mindful breathing can ease tailbone discomfort. Focusing on slow inhales and releases, rather than just contractions, helps calm tightness that contributes to coccydynia.

What stretches help relieve tailbone pain?
Gentle yoga poses such as wide-leg child's pose, side angle pose, and sun bird pose can help stabilize the spine and release tension around the tailbone. Practicing these regularly, with attention to comfortable range of motion, supports healing without added strain.

How long does tailbone pain take to heal?
Healing time varies depending on the cause and severity of the injury. Minor tension-related coccydynia may ease within a few weeks of consistent gentle stretching and pelvic floor release work, while pain from a fall or fracture can take several months to fully resolve.

When should I see a professional about tailbone pain?
If tailbone pain is severe, persistent, or follows a significant fall, it's best to consult a pelvic floor physiotherapist or healthcare provider. They can rule out fracture or dislocation and guide you through a tailored recovery and exercise plan.

You may also find these articles helpful:

• Why Does My Tailbone Hurt?
• Help for Tailbone Pain 
  
• Exercises for Bruised Coccyx (Tailbone)
• What is SI Joint Pain?

If you enjoyed this article, you might also like our episode:
Yoga For The Pelvic Floor with Leah Wrobel

Listen to the episode