Tailbone pain—also called coccydynia—is one of those aches that can sneak up on you and make everyday life feel a lot more uncomfortable. Whether it’s a sharp pain when you sit down, an aching discomfort that lingers throughout the day, or soreness after certain movements, it’s not something to ignore. And unlike a sprained ankle or pulled muscle, tailbone pain doesn’t always come with an obvious injury to point to. For many people—especially those who sit for long periods at work—it seems to come out of nowhere.
The good news? Physical therapy can help. Understanding where your pain is coming from and what you can do about it is the first step to feeling better.
Why your tailbone hurts (even if you don’t remember an injury)
The tailbone is a small, highly sensitive area at the bottom of your spine. Sometimes an injury—like falling or sitting down too hard—can bruise or inflame this area. But you might not always notice the moment it happens. You might feel fine initially, only to develop pain later that keeps getting worse.
That’s because even a minor bump can cause inflammation or irritation in the surrounding tissues. These symptoms can build gradually, and since there’s no visible bruising or swelling, the discomfort often goes unnoticed until sitting or movement becomes painful.
How long does tailbone pain usually last?
If your tailbone is bruised or inflamed, the pain often improves with time and rest. Many cases resolve within a few days to two weeks, especially if you can reduce pressure on the area and avoid aggravating activities. But if your pain isn’t improving—or it’s getting worse—it’s worth getting checked out. Ongoing pain may indicate a more complex underlying issue.
Keep in mind that recovery doesn’t happen overnight. Even with proper care, tailbone pain can take several weeks to fully resolve. Monitoring your pain level and being mindful of how you sit and move can make a significant difference.
Why tailbone pain can happen without trauma
You don’t need a fall or an obvious injury to develop tailbone pain. In fact, one of the most common reasons for discomfort is simply how we sit. Sitting for long periods—especially on hard chairs or in slouched positions—puts pressure directly on the tailbone. Over time, that pressure can cause irritation and inflammation.
Posture plays a huge role, too. Leaning too far back in your seat, tucking your pelvis under, or sitting cross-legged for extended periods can shift your weight onto the coccyx. Even changes like switching to a new office chair or working in a different setup can be enough to trigger tailbone discomfort.
Common seating habits that may contribute
If you notice pain after sitting cross-legged, doing floor work, or lounging on a soft couch, your tailbone may be under more pressure than you realize. These positions can create uneven weight distribution or stretch the ligaments around the coccyx.
To help reduce stress on the area:
- Use ergonomic chairs with lumbar and coccyx support
- Try a pressure-relieving cushion, like a donut or coccyx pillow
- Change positions regularly or take standing breaks every 30–60 minutes
These small adjustments can have a big impact on comfort over time.
Why sit-ups might be causing tailbone pain
Traditional sit-ups put direct and repeated pressure on the tailbone, especially if you’re working out on a thin mat or hard floor. This pressure can cause irritation and soreness, especially if your form shifts as you fatigue.
To stay active while protecting your coccyx:
- Use a thicker mat or folded towel for extra support
- Try alternative core exercises like dead bugs or planks
- Strengthen the surrounding muscles—like glutes and hips—to reduce tailbone strain
If a specific exercise consistently causes pain, modify it or take a break while you work on healing.
When to consider physical therapy
If your tailbone pain doesn’t improve after a few weeks—or if it seems to be getting worse—it might be time to talk with a physical therapist. Persistent pain can come from issues you can’t see, like pelvic floor tightness, poor spinal alignment, or imbalanced posture habits. A physical therapist can evaluate your movement, strength, and alignment to create a plan that targets the root of your pain, not just the symptoms.
At Therapydia, we tailor each program to your specific needs. Whether that means hands-on care, stretches, posture guidance, or core strengthening, we’ll support your recovery every step of the way.
You don’t have to wait it out
Tailbone pain is more common than most people think—and it’s nothing to be embarrassed about. Whether it came on suddenly or has been building for a while, it’s your body’s way of saying it needs a little extra care. If your pain is interfering with how you sit, move, or feel day to day, don’t brush it off. We’re here to help.
