Exercises & stretching
for tailbone pain

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Benefits of exercise for tailbone pain

Movement is one of the most helpful things you can do for tailbone pain. Gentle activity improves blood flow, reduces stiffness, and supports the muscles around your hips, pelvis, and lower back. These muscles help control how your pelvis moves when you sit and stand, which can ease pressure on the coccyx (tailbone).

Staying active can also support your mood and confidence. Research shows that targeted exercise programs often reduce pain and improve short-term function for people with tailbone pain¹. Active care is recommended over rest because long periods of inactivity can increase stiffness and discomfort².

Good exercises for tailbone pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Bridge

Why it helps: This exercise helps strengthen your glutes, which support your pelvis and reduce pressure on the coccyx.

How to do it: Lie on your back with your knees bent and feet flat. Gently squeeze your glutes and lift your hips toward the ceiling. Hold for a moment, then lower slowly.

2. Clamshells

Why it helps: This strengthens the muscles on the outside of your hips, which help control pelvic position during sitting and standing.

How to do it: Lie on your side with knees bent. Keep your feet together and slowly lift your top knee. Avoid rolling your hips backward, then lower gently¹.

3. Seated trunk flextion

Why it helps: This improves sitting posture and reduces joint pressure

How to do it: Sit on a chair, slowly lean your body forward towards the floor as far as comfortable, by sliding your hands towards your feet. This movement should be smooth and controlled. Then, carefully return to the upright position.

Helpful stretches for tailbone pain

1. Child's pose

How it helps: This stretch helps relax the lower back and pelvic muscles.

How to do it: Start on hands and knees. Sit your hips back toward your heels, reaching your arms forward. Breathe slowly and stay comfortable.

2. Figure-4 stretch

How it helps: This targets the glutes and piriformis (back hip muscle), which can influence pelvic alignment.

How to do it: Sit on a chair. Cross one ankle over the opposite knee. Pull the lower leg toward your chest until you feel a comfortable stretch.

3. Standing hamstring stretch

How it helps: Looser hamstrings can make bending and reaching feel easier.

How to do it: Start by placing one foot in front of the other. Bend your body forward, keeping the front knee straight. Push your knee downwards with your hands until you feel the back of your thigh stretching. Hold this position and do it to one side at a time.

Did you know?

People who follow guided digital exercise programs often improve their pain and daily function over time. One Sword Health study found that members who engaged consistently with their program showed meaningful improvements in daily mobility and exercise confidence⁴.

These improvements can help you return to sitting, driving, and other activities that tailbone pain makes difficult.

Exercises to avoid with tailbone pain

Some movements can irritate symptoms during a flare. You do not need to avoid these forever, but easing off them temporarily can help.

Deep squats or sit-ups on hard surfaces, which increase pressure on the coccyx
Rowing or cycling, especially on narrow or hard seats
Long sessions of slumped sitting
High-impact moves like jumping if they make symptoms worse

Guidelines for low back and pelvic pain recommend avoiding activities that sharply increase symptoms and instead using graded movement to build tolerance². The goal is comfort, not perfection. If a movement feels tolerable and controlled, it is usually safe.

Clinical insight

Clinical guidelines advise imaging only when tailbone pain lasts longer than 6 to 8 weeks or when red flags are present². For most people, focusing on movement, posture, and strength leads to more meaningful improvement than early testing.

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Footnotes

Ahadi T, et al. Physiotherapy approaches for coccydynia. BMC Musculoskelet Disord. 2025.

NICE. Low back pain and sciatica in over 16s: assessment and management (NG59). 2020.

Foye PM. Coccyx cushions for tailbone pain. coccyx.org. 2012.

Sword Health Internal Study – MOVE Program Engagement Outcomes. 2022.

Greuter L, et al. Disorders of the Coccyx. Am J Med. 2025.