Resources
- The Connection Between Exercise and Bloating: What Every Professional (and Their Clients) Need to Know
- How to Strengthen Pelvic Floor Safely
- Pelvic Floor Exercises for Constipation: Awareness, Movement, and Nervous System Relief
- High-Tone Pelvic Floor Dysfunction: Symptoms, Causes & Relief Tips
- How Menopause Affects the Pelvic Floor: Symptoms, Support & Hormonal Impact
- Tailbone Wagging for Tailbone Pain Relief and Pelvic Floor Mobility
- The Power of Tremoring: How Tension Release Exercises Support Your Nervous System
- Pelvic Floor Postpartum Exercises for Faster Recovery
- Understanding Coccyx Pain: Symptoms, Causes, Healing and Prevention
- Pilates and Pelvic Floor Dysfunction: Is It the Solution You’re Seeking?
- 5 Pilates Pelvic Floor Exercises You Don’t Want to Leave Out
- Pelvic Floor Massage: A Comprehensive Guide
- Does Pilates Strengthen Pelvic Floor Muscles? A Comprehensive Guide
- Hypermobility and Pelvic Floor Health: What You Need to Know
- The Foot to Pelvic Floor Connection: A Whole-Body Approach to Movement and Health
- Understanding Pelvic Floor Pain After Running: Causes and Solutions for Professionals
- Top 5 Exercises to Strengthen the Pelvic Floor
- Do Squats Strengthen Pelvic Floor Muscles? Insights for Movement Professionals
- How Pelvic Floor Health Is Related to the Process of Moving from Arousal to Orgasm
- 5 Things I Wish People Knew About Your Pelvic Floor & Orgasm
- Pelvic Floor Tension: Everything You Need to Know
- How Running and Pelvic Floor Health Are Interconnected: What Every Runner Should Know
- Does Running Strengthen Pelvic Floor Muscles? Myths vs. Facts
- Understanding Urine Leakage Causes: Why It Happens and How to Manage It
- How to Strengthen Your Pelvic Floor: The Ultimate Guide
- Strengthening and Restorative Yoga Poses for Full Body Health
- Understanding Queefing: Causes, Symptoms, and Simple Prevention Tips
- How Do You Know if You Have a Weak Pelvic Floor
- What Does Pelvic Floor Pain Feel Like?
- How Can I Strengthen My Pelvic Floor Without Kegels?
- Pelvic Floor Stretches | 5 Quick Ways To Relax Your Pelvis
- Pelvic Floor Specialist | Finding Help To Heal Your Pelvis
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Exercise
- How to Strengthen Pelvic Floor
- Pelvic Floor Therapy | Improving Your Pelvic Health
Resources
- The Connection Between Exercise and Bloating: What Every Professional (and Their Clients) Need to Know
- How to Strengthen Pelvic Floor Safely
- Pelvic Floor Exercises for Constipation: Awareness, Movement, and Nervous System Relief
- High-Tone Pelvic Floor Dysfunction: Symptoms, Causes & Relief Tips
- How Menopause Affects the Pelvic Floor: Symptoms, Support & Hormonal Impact
- Tailbone Wagging for Tailbone Pain Relief and Pelvic Floor Mobility
- The Power of Tremoring: How Tension Release Exercises Support Your Nervous System
- Pelvic Floor Postpartum Exercises for Faster Recovery
- Understanding Coccyx Pain: Symptoms, Causes, Healing and Prevention
- Pilates and Pelvic Floor Dysfunction: Is It the Solution You’re Seeking?
- 5 Pilates Pelvic Floor Exercises You Don’t Want to Leave Out
- Pelvic Floor Massage: A Comprehensive Guide
- Does Pilates Strengthen Pelvic Floor Muscles? A Comprehensive Guide
- Hypermobility and Pelvic Floor Health: What You Need to Know
- The Foot to Pelvic Floor Connection: A Whole-Body Approach to Movement and Health
- Understanding Pelvic Floor Pain After Running: Causes and Solutions for Professionals
- Top 5 Exercises to Strengthen the Pelvic Floor
- Do Squats Strengthen Pelvic Floor Muscles? Insights for Movement Professionals
- How Pelvic Floor Health Is Related to the Process of Moving from Arousal to Orgasm
- 5 Things I Wish People Knew About Your Pelvic Floor & Orgasm
- Pelvic Floor Tension: Everything You Need to Know
- How Running and Pelvic Floor Health Are Interconnected: What Every Runner Should Know
- Does Running Strengthen Pelvic Floor Muscles? Myths vs. Facts
- Understanding Urine Leakage Causes: Why It Happens and How to Manage It
- How to Strengthen Your Pelvic Floor: The Ultimate Guide
- Strengthening and Restorative Yoga Poses for Full Body Health
- Understanding Queefing: Causes, Symptoms, and Simple Prevention Tips
- How Do You Know if You Have a Weak Pelvic Floor
- What Does Pelvic Floor Pain Feel Like?
- How Can I Strengthen My Pelvic Floor Without Kegels?
- Pelvic Floor Stretches | 5 Quick Ways To Relax Your Pelvis
- Pelvic Floor Specialist | Finding Help To Heal Your Pelvis
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Exercise
- How to Strengthen Pelvic Floor
- Pelvic Floor Therapy | Improving Your Pelvic Health
Navigating Coccyx Pain in Pregnancy: A Trimester-by-Trimester Guide
6 Min Read
Does Sitting Hurt? You May Be Experiencing Coccyx Pain
If you’re pregnant and experiencing pain in your butt when you sit, stand, and walk, your coccyx, more commonly referred to as your tailbone, may be one of the culprits. While the added load of carrying a fetus can affect multiple tissues in your pelvis and core, pain radiating from your coccyx can be particularly difficult to manage. Read on for a comprehensive guide on managing and relieving coccyx pain during pregnancy through clear dos and don’ts.
Coccyx Pain During Pregnancy
While coccyx pain is not the most common cause of pelvic discomfort during pregnancy, the kind of pain and discomfort that it causes can be intense. Pain in the coccyx can range from sharp to dull, and can happen in a number of different situations: Standing up from sitting, walking, and standing for an extended period of time can all be moments when coccyx pain strikes. What’s important to note is that tailbone pain during pregnancy can change by trimester, so your symptoms may vary.
The coccyx is located at the very base of the spine and moves separately from the sacrum. A number of pelvic floor muscles and connective tissues attach to the tailbone. The primary function of the tailbone is to assist in supporting the weight of the body as you move throughout the day; it can be particularly stressed when you’re leaning back or slouching while seated. The coccyx also has a specific role during vaginal births: it changes position in order to accommodate the baby’s passage through the birth canal. Finding ways to manage coccyx pain can make your pregnancy and delivery more comfortable.
No matter what stage of pregnancy you’re in, if you have a sudden increase in pain and swelling, tingling or numbness, constipation lasting more than a couple of days, or the inability to control your bladder or bowel movements, contact your doctor immediately.
Coccyx Pain in Early Pregnancy (First Trimester)
While most people who experience coccyx pain during pregnancy tend to feel it most during their second or third trimester. In general, the causes of tailbone pain in early pregnancy are similar to those experienced by people who are not pregnant. However, it’s possible that for some people, the change in hormones causes the connective tissue to become less supportive, which could affect the muscular attachments to the coccyx.
Causes and Symptoms
The increase in relaxin during pregnancy causes the muscles and ligaments to become less tense, in order to accommodate the growing fetus and to facilitate birth. Your uterus expands and the pelvic ligaments are more prone to shifting, rather than maintaining their usual resting level of tension. During early pregnancy, this may make you more susceptible to tailbone pain due to the coccyx moving more than usual while you go about your day.
Common causes of coccyx pain aside from hormonal changes include:
- Sitting for long periods of time, especially on hard surfaces
- Habitual tucking of your pelvis, especially while sitting
- Falls onto your tailbone or buttocks
- Excessive straining during bowel movements
- Standing for extended periods
How to Identify Coccyx Pain in Early Pregnancy
Coccyx pain is generally easy to recognize: you’ll notice a sore coccyx and may find yourself shifting around while you sit because sitting is uncomfortable. You might also notice a sharp pain when you stand up, or when you’ve been standing for a while. You may feel the pain during sexual intercourse as well.
Sometimes, tailbone pain may feel more like low back pain or hip pain. Coccyx pain is frequently accompanied by tenderness or swelling on or near the coccyx. Noticing whether there is a pattern to when the pain occurs can also help differentiate between coccyx pain and other kinds of pregnancy-related pain impacting the pelvic floor.
Managing Coccyx Pain in the First Trimester
In general, making a few changes can help with tailbone pain in the first trimester:
- Change your seated posture: sit with your pelvis in a neutral position
- Arrange your workstation to allow you to work from a more neutral position, whether seated or standing
- Take frequent breaks from sitting
- Be mindful as you stand up, and hinge forward from the hips to engage your glutes as you stand
- Use a cushion with a cut-out to take pressure off your tailbone
The best exercises for alleviating tailbone pain during early pregnancy are also great exercises for helping your pelvic floor relax, which will also make giving birth easier. Here are two that are easy to do at home:
Child’s Pose with a focus on pelvic floor relaxation:
- Come onto all fours with the tops of your feet on the mat
- Shift your pelvis back toward the heels, taking your knees wide apart and keeping your big toes close together
- If needed, you can support your upper body with a bolster so that you feel comfortable resting here
- Rest here comfortably for a few breaths: As you inhale, allow your pelvic floor to relax. Exhale and sink deeper toward the floor
Wide Leg Diagonal Shift
- Stand with your legs wide, feet facing forward
- Shift your weight diagonally to one side and bend that knee, pointing the knee in the same direction as your toes
- Don’t allow your pelvis to tuck under; lift the sit bones up
- Slowly push up and repeat on the other side
- As you lower to each side, imagine your pelvis spreading wide; you might feel a stretch in your inner thigh
- Don’t hold your breath as you move
Coccyx Pain in the Second Trimester
As your pregnancy progresses, your body keeps adapting to carrying the additional weight of the fetus. The second trimester often comes with increased energy, and using that energy to move in ways that help support your body as it changes will benefit you as you continue through the pregnancy. Many people find that tailbone pain starts to become an issue at this point, particularly if they already have a propensity toward pelvic floor tightness.
How Coccyx Pain Changes in the Second Trimester
As the fetus grows, the coccyx may be placed under more strain, along with the pelvic floor muscles and connective tissues that attach to it. The body’s center of gravity also tends to shift as the uterus expands. These changes often lead pregnant people to adjust their posture to a more anteriorly-tilted position.
Ideally, you will be able to spend more of your time in a neutral position, which will allow your body to better support the increased weight. At mid-pregnancy, developing movement and rest habits that support your changing body is essential for continuing to feel good throughout the rest of your pregnancy.
If you have already been experiencing tailbone pain during your pregnancy, you may find that your pain increases in intensity and frequency. Common activities that may exacerbate coccyx pain include sitting for long periods of time, sudden moves from sitting to standing, and walking up and down stairs. This is also a time when many pregnant people begin to develop other kinds of pelvic and low back pain in pregnancy, so it is important to properly assess the cause of the pain. For most people, the same kinds of strategies for managing coccyx pain will be useful for other kinds of pain in and around the pelvis.
Strategies for Managing Second Trimester Coccyx Pain
During the second trimester, you will likely be able to continue movement practices that have worked well for you earlier in pregnancy. However, if you’re experiencing ongoing discomfort, this can be a great time to begin working with a pelvic health specialist, such as a physical or occupational therapist, or to continue with exercise programs like Restore Your Core® or the Body Ready Method®.
As during the first trimester, you can continue supporting your body with:
- Supportive cushions that allow your pelvis to rest in a neutral position
- Lifestyle adjustments like frequent position changes and avoiding prolonged sitting or standing
- Walking daily
- Medical interventions, if deemed necessary by your healthcare provider, such as stool softeners or anti-inflammatory medications
And below are a couple of supportive exercises for the second trimester, when it may become less comfortable to lie on your back:
Seated Figure 4 Stretch
- Sit in a chair with your feet flat on the floor, pelvis-width apart, and weight resting on your sit bones
- You may wish to use a rolled-up towel or u-shaped cushion to help your pelvis stay in a neutral position
- Cross your left ankle over your right knee
- This may be enough of a stretch; if not, hinge forward slightly from your hips keeping your pelvis untucked
- Rest here for a few breaths
Supported Squat
- Use a door jamb, the handles on either side of a door, or a sturdy chair back to hold onto and take some of the load in this exercise
- Stand with your feet a little bit wider than pelvis width
- Bend your knees and hinge your hips to come into a high squatting position
- Hold onto your support and allow yourself to sink a little lower into the squat
- Notice your sit bones widening as you keep moving your butt behind you
- Hold your position for a breath or two
- Slowly exhale and push up using your glutes
Coccyx Pain in the Third Trimester
During the third trimester of pregnancy, ongoing aches and pains may increase in intensity, and new discomforts are common. The growing fetus and the amniotic fluid surrounding it grow heavy. Now is still a good time to add some exercises that can alleviate some of those aches, including coccyx pain.
Causes and Symptoms
Coccyx pain in late pregnancy is primarily caused by the increase in load on the pelvis and pelvic floor muscles. As your body begins to prepare for labor, the hormone relaxin increases further, connective tissues may become less supportive, and your joints may increase in mobility. These changes are important–they both help your body make space for the growing fetus and help your body prepare for the significant work of birth. Even if you’re having a c-section, your body will go through most of these changes.
Coccyx Pain as Labor Approaches
Coccyx pain can signal the body’s preparation for birth as the baby moves lower in the pelvis. Depending on the baby’s orientation in the pelvis, you may find that their head is pressing on your tailbone, causing pain and discomfort.
During late pregnancy, the same pain management techniques can be used. If you have not yet begun using pillows to cushion your belly while you sleep, doing so can help alleviate some of the discomfort that comes from the added weight.
You may find that shifting positions even more often becomes essential to your comfort. And if you are frequently sitting on the floor, try either elevating your pelvis with a bolster or sitting with both knees bent to one side (and remember to switch sides!) instead of criss-cross.
Preparing for Birth with Coccyx Pain
The prospect of going through labor and birth with coccyx pain can be daunting. The coccyx moves out of the way during birth to accommodate the baby’s passage through the birth canal, but pain can often cause more tension in the pelvic floor, making that movement difficult. However, there are exercises you can perform during late pregnancy to increase the mobility of your coccyx, and some birthing positions can be particularly helpful for minimizing coccyx pain during delivery.
Exercises:
Pelvic Movements on Hands and Knees: Changing your orientation to gravity helps allow the pelvic floor muscles to release
Come onto all fours with a blanket under your knees if needed
- Gently tuck and untuck the pelvis, only tuck as far as it does not cause additional pain
- Keep the movement small and isolated to the pelvis
- Come back to neutral
- Imagine that your coccyx has a marker on it, and draw small circles behind you with the marker
- You’ll probably notice that making circles is easier in one direction versus another
- Keep the circles to a comfortable size–this is about mobilizing your tailbone, not your whole spine
- Pause in a neutral position, then sit back to rest on your heels
Forearms and Knees Hip Rotations: This exercise can also be helpful during labor as a way to get the bones of the pelvis to shift.
- Come onto all fours again, and bring your forearms to the floor with your palms facing down
- Your legs are parallel and hip distance apart
- Slowly internally rotate your left hip by taking your left foot out to the side
- Your knee is the pivot, and top of your foot stays on the floor
- Bring the foot back to hip width
- Take the right foot out to the right, internally rotating at the hip, then bring it back in
- Take your time and notice the shifts in your pelvic floor as you move
- Experiment with taking both feet out at the same time
- Pause and notice how the bones of your pelvis have changed position
- Then bring both feet back in, pause and allow your pelvic floor to relax
Birth and Postpartum
The majority of coccyx injuries occur either due to a fall or to giving birth. During your labor and birth process, choose positions that will help minimize pressure on the coccyx. Laboring in a tub, if available, can help relieve pressure from gravity, and could help your body feel relaxed and calm during the process. Squatting, hands and knees, and forearms and knees positions can all be supportive. Your birth team can work with you to find what feels most comfortable. If you have the benefit of working with a birth doula, they can help you with positioning as well.
During the postpartum healing period, continue to use the same strategies that worked for you while pregnant: Rest your weight on your sit bones while sitting, take frequent standing and walking breaks, and begin doing gentle exercises to help restore your core and pelvic floor function.
If coccyx pain persists postpartum, pelvic health physical therapy may help you recover. Contact your healthcare provider if you have severe pain, a sudden increase in swelling, or difficulty with elimination.
The Bottom Line
As always, seek medical advice if coccyx pain becomes severe or unmanageable. Coccyx pain during pregnancy can be a huge pain in the butt, but it doesn’t have to persist, and you can take steps to make it more manageable. If your doctor says it’s normal to have tailbone pain and it will resolve with birth, push to see a specialist who will evaluate you.
FAQ
1. Is coccyx pain an early pregnancy symptom, and how common is it?
Some pregnant people may notice mild discomfort in the tailbone area early on, often due to hormonal changes that begin to relax the ligaments around the pelvis. That said, coccyx pain tends to become more noticeable later in pregnancy as the body adapts to a changing center of gravity and increased pelvic pressure.
2. Can coccyx pain affect my ability to sit or sleep comfortably during pregnancy?
Yes, coccyx pain can significantly impact both sitting and sleeping comfort during pregnancy. The tailbone bears weight when you sit, especially on hard surfaces. Discomfort in this area can make prolonged sitting painful, prompting the need for supportive cushions (like donut or wedge cushions) to help distribute pressure more evenly.
Finding a comfortable sleeping position may be challenging if coccyx pain is present. Lying in positions that reduce pressure on the tailbone—such as on your side with proper pillow support—can help alleviate discomfort during sleep.
3. How does the baby’s growth in the second trimester contribute to coccyx pain?
During the second trimester, the baby’s rapid growth leads to several changes that can contribute to coccyx pain: As the uterus expands, your center of gravity changes, increasing the pressure on your lower back and pelvic region, including the coccyx. Hormones such as relaxin are released to help loosen the pelvic ligaments and joints in preparation for childbirth. This increased ligament laxity can make the coccyx and surrounding tissues more vulnerable to strain and discomfort. The body may compensate for these changes with altered posture, which can further stress the tailbone area.
4. Are there any risks associated with untreated coccyx pain during pregnancy?
While coccyx pain itself is usually not dangerous to you or your baby, leaving it untreated can lead to other issues: Persistent pain can affect your daily activities, mobility, and overall quality of life during pregnancy. To avoid pain, you might change your posture or the way you move, which can lead to compensatory strain on other areas, such as the lower back, hips, or legs. Ongoing discomfort may interfere with sleep quality and everyday activities, potentially increasing stress and fatigue.
It’s important to manage the pain and discuss it with your healthcare provider if it becomes severe or impacts your well-being.
5. Can coccyx pain indicate potential complications as I approach my due date?
Coccyx pain often increases as you near your due date due to the body’s natural preparation for childbirth. Increased pelvic flexibility and ligament relaxation can cause more noticeable coccyx discomfort. Coccyx pain by itself is not usually a sign of complications. However, if the pain becomes unusually severe or is accompanied by other warning signs (such as bleeding, fever, or sudden changes in fetal movement), it’s important to seek medical advice promptly to rule out other issues.
6. Will coccyx pain continue postpartum, and how can I manage it after giving birth?
For many people, coccyx pain improves or resolves after childbirth as the pelvic ligaments and muscles begin to recover. However, some may experience tailbone pain or injury postpartum due to factors such as difficult delivery or instrumental assistance (like forceps).
Management strategies include: using cushions (donut or wedge cushions) to reduce pressure on the coccyx when sitting; pelvic floor lengthening and strengthening exercises recommended by a physical therapist to improve mobility; and applying heat or cold packs to help reduce pain and inflammation.
If the pain persists or worsens, consult your healthcare provider or a specialist in postpartum recovery for further evaluation and tailored treatment options.
