Preventing tailbone pain

Why prevention matters

Tailbone pain can make simple things like sitting at work, driving, or relaxing in the evening feel uncomfortable. When symptoms linger or come back, they can get in the way of focus, movement, and sleep. Some people may notice that certain sitting habits, muscle tension, or long hours in one position make symptoms easier to trigger again.

The good news is that daily movement and a few simple habits can lower pressure on your tailbone and support the muscles around your pelvis. These habits may help reduce the chances of flare ups and support long term comfort, especially when paired with the right exercises and education^{1 2}.

Managing tailbone pain: what can trigger flare-ups?

Many tailbone pain flare ups come from small, repeated pressures that build over time. Common triggers include:

• Prolonged sitting, especially on hard or narrow chairs
• Slumped posture, which increases pressure on the coccyx (tailbone)
• Sudden overexertion (too much physical effort), like long bike rides or intense rowing sessions
• Tailbone irritation after a fall or strain
• Pelvic floor muscle tension, which can add pressure during sitting or bowel movements³
• Constipation or straining
• Stress and poor sleep, which can heighten sensitivity to pain

Not everyone experiences the same triggers, but noticing your patterns is a key part of prevention.

Habits that help prevent flare-ups

Here are simple, everyday steps that many people find helpful.

1. Take movement breaks: Standing, walking, or shifting your weight every 20 to 30 minutes can reduce pressure on the tailbone. Small changes add up over the day¹.

2. Use a supportive cushion: U-shaped or wedge cushions are often more effective than donut cushions. They help offload the coccyx and make sitting more comfortable⁴.

3. Sit with gentle forward lean: A slight forward tilt or hip hinge can decrease pressure on the coccyx and may reduce irritation when symptoms are active².

4. Strengthen your hips and core: Stronger hip, abdominal, pelvis and back muscles can support better posture and movement patterns. Research shows that structured exercise can improve sitting tolerance and reduce symptoms for many people⁵.

5. Relax and coordinate pelvic floor muscles: Pelvic floor tension can add stress to the tailbone, especially during bowel movements or prolonged sitting. Pelvic floor relaxation and guided exercises may help reduce this pressure⁵.

6. Support bowel health: Staying hydrated, eating fiber (e.g. fruit and vegetables), and avoiding straining can reduce pain linked to constipation. Softer stools lower pressure on the coccyx during bowel movement⁶.

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Clinical guidance notes that regular movement and postural awareness are key parts of conservative care for tailbone pain. Many guidelines highlight the value of exercise and activity modification for reducing symptoms over time².