Bringing a new life into the world is extraordinary, but the physical aftermath can be challenging. One common yet often overlooked issue many new mothers face is tailbone pain after childbirth. This discomfort can make sitting, standing, and caring for your newborn feel overwhelming.
Let’s break down why this happens and, more importantly, how you can find relief.
Understanding Tailbone Pain After Childbirth
The tailbone, or coccyx, sits at the bottom of your spine. During pregnancy yoga classes, your baby’s head passes through the birth canal, putting pressure on the coccyx. This bone is designed to flex backward during childbirth, but sometimes it flexes too far or sustains injury.
According to the American College of Obstetricians and Gynecologists, approximately 1 in 3 women experience some form of musculoskeletal pain postpartum, with coccyx pain being particularly common after vaginal births.
The pain can range from a dull ache to sharp, stabbing sensations. You might notice it worsens when sitting, standing up from a seated position, or during bowel movements. Some mothers also experience pain during intimate activities.
Why Does Tailbone Pain Happen?
Several factors contribute to postpartum coccyx discomfort:
During Labor and Delivery
Your baby’s head pushes against the tailbone as it moves through the birth canal. A larger baby, prolonged labor, or forceps-assisted delivery can increase the risk of coccyx injury. Sometimes the bone can bruise, fracture, or even dislocate slightly.
Hormonal Changes
Pregnancy hormones, particularly relaxin, loosen your ligaments and joints to prepare for childbirth. While this helps during delivery, it also means your coccyx area remains unstable for weeks after birth, making it more vulnerable to strain.
Postural Strain
Carrying extra weight during pregnancy shifts your center of gravity. After birth, your body needs time to readjust. Meanwhile, caring for a newborn involves constant bending, lifting, and sitting in awkward positions while feeding, which can aggravate an already sensitive tailbone.
At Mom’s Preg Ladder, we understand that recovery looks different for every mother. The right approach depends on the severity of your symptoms and your overall health.
Immediate Relief Strategies You Can Try Today
Here is why taking action early matters: untreated coccyx pain can become chronic and interfere with your ability to care for your baby and yourself.
Use a Coccyx Cushion
A donut-shaped or wedge cushion with a cut-out section removes pressure from your tailbone when sitting. According to the National Health Service (NHS), these cushions can provide significant relief for postpartum coccyx pain. Place one on chairs, car seats, and wherever you typically sit to feed or rest.
Apply Ice and Heat Therapy
For the first 48 hours after noticing pain, apply an ice pack wrapped in a thin cloth for 15-20 minutes every few hours. Ice reduces inflammation and numbs the area. After two days, switch to heat therapy using a warm compress or heating pad. Heat increases blood flow and relaxes tight muscles around the coccyx.
Mind Your Sitting Position
Lean forward slightly when sitting, shifting your weight onto your thighs rather than your tailbone. Keep both feet flat on the floor and avoid crossing your legs. Stand up and move around every 20-30 minutes to prevent stiffness.
Adjust Your Toilet Routine
Constipation strains the coccyx area. Drink plenty of water (8-10 glasses daily) and eat fiber-rich foods like fruits, vegetables, and whole grains. Your doctor may recommend a stool softener if you’re struggling with bowel movements. When using the toilet, lean forward to reduce pressure on your tailbone.
Medical Treatments That Work
If home remedies aren’t enough, several medical interventions can help.
Pain Medication
Over-the-counter pain relievers like paracetamol or ibuprofen can reduce pain and inflammation. If you’re breastfeeding, consult your doctor about which medications are safe. The NHS confirms that both paracetamol and ibuprofen are generally safe for nursing mothers when taken as directed.
Physical Therapy
A physiotherapist specializing in postpartum care can teach you exercises to strengthen your pelvic floor and core muscles, which support your tailbone. They may also perform manual therapy, gently manipulating the coccyx to improve its position and mobility.
Coccyx Manipulation
In some cases, a trained physiotherapist or chiropractor can perform internal or external coccyx manipulation. This involves manually adjusting the tailbone to its proper position. Studies published in the Journal of Bone and Joint Surgery show this technique can provide lasting relief for many patients.
Corticosteroid Injections
For severe, persistent pain, your doctor might suggest a corticosteroid injection near the coccyx. This reduces inflammation and can provide relief for several months. This option is typically considered after conservative treatments have been tried.
Surgery (Rare Cases)
Coccygectomy, or surgical removal of the tailbone, is extremely rare and only considered when all other treatments fail and pain severely impacts quality of life. The recovery period is lengthy, so this is truly a last resort.
Exercises and Stretches for Recovery
Gentle pre-natal yoga poses movement can speed healing and prevent future problems. Start these exercises only after consulting with your healthcare provider.
Pelvic Tilts
Lie on your back with knees bent and feet flat. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds, then release. Repeat 10 times. This strengthens core muscles that support your spine.
Knee-to-Chest Stretch
Lie on your back. Bring one knee toward your chest, holding it gently with both hands. Hold for 20-30 seconds, then switch legs. This stretches your lower back and relieves tension around the coccyx.
Cat-Cow Stretch
Start on your hands and knees. Arch your back, lifting your head and tailbone toward the ceiling (cow pose). Then round your spine, tucking your chin and tailbone (cat pose). Alternate slowly for 1-2 minutes. This mobilizes your entire spine.
Seated Figure-4 Stretch
Sit on a chair and place your right ankle on your left knee. Gently lean forward, keeping your back straight. You should feel a stretch in your right hip. Hold for 20 seconds, then switch sides. This releases tight hip muscles that can pull on the coccyx.
The experts at Mom’s Preg Ladder recommend starting with just 5 minutes of gentle stretching daily and gradually increasing as your body allows.
Prevention Tips for Future Pregnancies
If you’re planning another baby, you can take steps to reduce the risk of tailbone pain:
- Maintain good posture throughout pregnancy
- Practice pelvic floor exercises (Kegels) regularly
- Discuss birthing positions with your midwife that put less pressure on the tailbone
- Consider water birth or positions that keep you upright during labor
- Strengthen your core muscles before and during pregnancy
When to See a Doctor
Most tailbone pain improves within 8-12 weeks postpartum. Seek medical attention if you experience:
- Pain that worsens rather than improves after 2 weeks
- Severe pain that prevents you from caring for your baby
- Numbness or tingling in your legs or genital area
- Difficulty controlling your bladder or bowels
- Visible swelling, redness, or warmth around the tailbone
- Fever or signs of infection
These symptoms could indicate a fracture, dislocation, or infection requiring immediate treatment.
Living with Tailbone Pain: Daily Management
Managing daily activities becomes easier with a few adjustments:
Breastfeeding Positions
Try side-lying or standing while breastfeeding to avoid prolonged sitting. If you must sit, use your coccyx cushion and prop yourself up with pillows to reduce pressure.
Getting In and Out of Bed
Roll onto your side first, then push yourself up with your arms while swinging your legs off the bed. This avoids putting weight directly on your tailbone.
Caring for Your Baby
Use a changing table at the right height to avoid bending. When picking up your baby, squat using your leg muscles rather than bending at the waist.
Returning to Exercise
Wait until your six-week postnatal check-up before resuming exercise. Start slowly with walking and gentle stretching. Avoid high-impact activities until your pain has completely resolved.
The Emotional Side of Recovery
Persistent pain can affect your mental wellbeing. You might feel frustrated, exhausted, or guilty about struggling with basic activities. These feelings are completely valid.
Talk to your partner, family, or friends about what you’re experiencing. Consider joining online support groups where other mothers share their recovery journeys. If you’re feeling overwhelmed or experiencing symptoms of postpartum depression, speak with your healthcare provider.
Your Path to Recovery
Tailbone pain after childbirth is frustrating, but it’s also treatable. Most mothers see improvement within a few weeks with consistent self-care and appropriate treatment.
Start with simple measures like using a coccyx cushion, applying ice or heat, and being mindful of your posture—especially while sitting during feeds. Supporting a good breastfeeding routine, with proper positioning and back support, can significantly reduce strain on your tailbone and lower spine. Give your body time to heal while staying gently active. Don’t hesitate to seek professional help if your pain persists or worsens.
Remember, taking care of yourself isn’t selfish. It’s necessary. When you feel better, you can be fully present for your baby and enjoy these precious early months.
Frequently Asked Questions
How long does tailbone pain after childbirth typically last?
Most women experience improvement within 6-12 weeks postpartum. The pain usually decreases gradually as your body heals and hormones stabilize. Using supportive cushions and practicing gentle exercises can speed recovery. If pain persists beyond three months or worsens, consult your healthcare provider for further evaluation and treatment options.
Can I take pain medication while breastfeeding?
Yes, several pain medications are safe during breastfeeding. Paracetamol and ibuprofen are both considered safe when taken as directed, according to NHS guidelines and pediatric recommendations. These medications pass into breast milk in very small amounts that don’t harm babies. Always consult your doctor before taking any medication while nursing.
What sitting position is best for tailbone pain?
Lean forward slightly while sitting, shifting weight onto your thighs instead of your tailbone. Keep both feet flat on the floor with knees at hip level. Use a coccyx cushion with a cut-out section to remove pressure from the painful area. Avoid soft, deep sofas that cause you to sink backward and put more weight on your coccyx.
Will I have tailbone pain again with my next pregnancy?
Not necessarily. Having tailbone pain after one delivery doesn’t guarantee it will happen again. You can reduce the risk by maintaining strong core and pelvic floor muscles, discussing alternative birthing positions with your midwife, and staying active during pregnancy. Each birth experience is different, and many women who had pain previously have pain-free subsequent deliveries.
Should I avoid sitting completely if my tailbone hurts?
Complete avoidance isn’t practical or necessary. Instead, limit sitting periods to 20-30 minutes at a time, then stand and move around. Always use a coccyx cushion when sitting, maintain proper posture, and choose firm chairs over soft ones. Alternating between sitting, standing, and lying down throughout the day helps prevent prolonged pressure on your tailbone while allowing necessary rest.
