Is tailbone pain normal after birth?

Yes—common contributors include prolonged pushing, instrumental delivery, baby’s position, or simply joint irritation. Pain usually eases in weeks with the right strategies.

What cushion should I use?

Use a U-shaped or wedge cushion with a coccyx cutout (gap at the back). Avoid tight donut rings that concentrate pressure.

Can I sit cross-legged or slumped on the couch?

Briefly is fine, but long slumped sitting increases tailbone pressure. Use neutral spine support and frequent posture changes.

When should I call my provider?

If pain is severe, not easing by 4–6 weeks, you have fever, numbness, new bowel/bladder problems, or trauma like a fall.

Postpartum Tailbone Pain (Coccydynia): Causes, Relief at Home, and When to Seek Help

Why Your Tailbone Hurts After Birth

Postpartum tailbone pain—also called coccydynia—is surprisingly common regardless of delivery type. The coccyx (tailbone) sits at the very base of your spine and connects to the sacrum via small joints and ligaments, cushioned by the pelvic floor muscles. During pregnancy and birth, the pelvic joints become more mobile, tissues stretch, and the pelvic floor works overtime to support weight and manage pressure. Add prolonged sitting to feed your baby, and it’s easy to see why the area gets irritated.

Typical contributors include:

Prolonged pushing or instrumental delivery (forceps or vacuum) that loads the coccyx.
Fetal position or size (pressing on the tailbone during descent).
Falls, or landing hard on a seat edge post-birth.
Cesarean birth with week(s) of couch sitting, feeding postures, and bed transfers that irritate the area.
Pelvic floor muscle guarding (a protective tension response) that keeps the coccyx pulled or compressed.
Constipation or straining, which increases downward pressure and can flare pain.

The good news: for most people, simple mechanical changes and gentle training move the needle quickly.

How Coccydynia Feels (and What It’s Not)

Common descriptions:

“A sharp spot” when sitting on hard chairs.
Pain leaning back, standing up from a seat, or during/after bowel movements.
Ache after long feeds, car rides, or desk time.
Tenderness with direct touch at the very bottom of the spine.

It’s different from:

Deep rectal pain with fever/foul discharge (infection—seek care).
Radiating leg numbness/weakness from the back (nerve compression—seek care).
Severe unrelenting pain that worsens despite rest (get assessed).

First Wins: Seating & Pressure-Smart Habits

1) Your Cushion Matters

Choose a U-shaped cushion with a back cutout so the tailbone floats. Place it on firm chairs (sofas let you sink and slump). A slight wedge (higher in back, lower in front) tips the pelvis forward, reducing tailbone load.

Avoid dense donut rings that funnel pressure to a small rim—ironically amplifying pain.

2) The “Tripod” Sit

Think weight on your sit bones + thighs, not the tailbone:

Scoot hips slightly forward.
Maintain a soft “long spine”—ribs stacked over pelvis.
Keep feet flat, knees just below hips.
Every 15–20 minutes, shift—left/right, or briefly stand.

3) Side-Lying Breaks

Side-lying is your pressure relief valve:

Use pillows to support head, between knees, and behind your back.
Feed in side-lying when possible—this offloads the coccyx and calms the pelvic floor.

4) Couch & Bed Upgrades

Place a firm cushion beneath you to avoid sinking.
Put a small pillow under the upper hamstrings, not the tailbone.
Consider a lap pillow to raise baby during feeds so you don’t slump.

Reduce Flare Triggers You Can Control

Exhale on effort (standing with baby, lifting car seat).
Keep items close to your body—no reaching and twisting while holding baby.
Bathroom basics: feet on a footstool, lean forward, no straining (see constipation guide).
Breath over brace: slow exhale reduces pelvic floor guarding that tugs on the coccyx.

Gentle Mobility (Pain Should Ease, Not Spike)

Frequency: 1–2×/day, 5–10 minutes, all no-pain.

Pelvic Clock (Supine) – 1 minute
Lie with knees bent, feet flat. Imagine your pelvis is a clock: tilt gently toward 12 (flatten low back), then 6 (arch slightly), then 3 and 9 (tiny shifts). Smooth, small arcs.
Knee-to-Chest (Single, then Double) – 30s/side
Draw one knee toward the chest as you exhale; hold softly. Switch. If comfy, hug both knees—stop if tailbone feels pinched.
Figure-4 Hip Opener – 30–45s/side
Ankle over opposite knee; exhale and draw the thigh in. Keep shoulders easy; no forcing.
Cat–Cow (Spinal Waves) – 6–8 reps
On all fours, inhale gently as you lengthen, exhale as you round. Keep the range small and soothing.
Child’s Pose with Props – 60s
Knees apart, big toes touching; prop your torso on pillows. Focus on slow exhales to melt pelvic floor tension.

Rule: Pain should decrease during or after these moves. If it increases, reduce the range, add support, or switch to side-lying rest.

Down-Train a Guarded Pelvic Floor

A clenched pelvic floor tugs at the coccyx and can amplify pain. Your goal is ease first, strength later.

Daily 5-Minute Protocol

Position: Crook lying (knees bent) or supported child’s pose.
Inhale through your nose, widening ribs and belly. Visualize your pelvic floor softening and spreading.
Exhale through pursed lips, long and slow. Let the belly fall; avoid bracing.
Jaw–Pelvis link: Unclench your jaw, rest your tongue, soften brows/fingers. Tension often mirrors.

Do this before long sitting blocks and before bowel movements to reduce guarding.

When (and How) to Add Strength

Strength helps once sitting is tolerable and guarding is reduced. Start with coordination:

Exhale + Gentle Lift (Supine) – 8–10 reps
On a relaxed exhale, subtly lift the pelvic floor (imagine picking up a blueberry). Fully let go on inhale. No squeezing glutes or holding breath.
Sit-to-Stand with Exhale – 2×8
From a chair with your U-cushion, exhale as you rise. Keep ribs stacked, weight through whole foot.
Short Walks
Two 5–10 minute walks daily are medicine for joint nutrition and mood.

If pain returns with these, scale back to down-training and seating optimization for a few days.

Sex & Tailbone Pain

Pressure on the coccyx can flare with certain positions. Try:

Side-lying spoon or woman-on-top where you control angle and depth.
Generous pillows for propping; avoid sustained pressure right on the tailbone.
Lubricant to reduce friction if tissues are dry postpartum.

If penetration pain persists, see our postpartum painful sex guide or a pelvic health PT.

Timeline: What’s Reasonable?

Weeks 1–2: Seating changes + down-training → noticeable reduction in sharp pain peaks.
Weeks 3–4: Short walks feel better; fewer flares with feeding; less need for cushions at home.
Weeks 5–6: Most daily tasks feel manageable. If pain is not improving or worsens, get assessed.

When to See a Clinician

Call your provider if you have:

Severe pain not easing by 4–6 weeks.
Fever, redness, warmth over the tailbone (infection concerns).
New numbness/weakness, bowel/bladder changes, or loss of control.
History of significant fall or trauma on the tailbone.

A clinician may recommend imaging (rare), medication options, or referral to pelvic health PT for targeted care.

Your Daily Checklist

Cushion with cutout on firm chairs.
Tripod sit + frequent position changes.
Side-lying feeding sessions as needed.
Down-train 5 minutes before long sits and before bowel movements.
Exhale on effort with all lifts and stands.
Short walks 1–2×/day.
Hydration, fiber, and healthy fats to avoid straining.

Bottom Line

Most postpartum tailbone pain improves with smart seating, gentle movement, pressure-aware habits, and calming a guarded pelvic floor. Progress is rarely linear—expect good days and meh days as tissues settle. Use comfort as your compass, and don’t hesitate to loop in a professional if pain lingers or red flags appear. Relief is realistic, and it often starts with the chair you’re sitting on.