Tailbone Pain Relief: Gentle Stretches for Women

If you’ve ever dealt with tailbone pain, you know how annoying—scratch that, downright miserable—it can be—sitting too long? Ouch. Getting up? Oof. Even lying down can feel like a struggle .A few simple stretches can help loosen things up, ease discomfort, and get you back to feeling human again.

Why Does My Tailbone Hurt in the First Place?

Before we dive into the stretches, let’s talk about what’s causing all this pain. Maybe you had a rough fall (been there), spent way too much time in a hard chair (hello, work-from-home life), or childbirth left you with some lingering aches. Sometimes, even poor posture or tight muscles can put extra strain on your tailbone.

Stretching can be a game-changer. It helps relieve tension, improves mobility, and keeps everything around your tailbone happy (or at least less grumpy).

Stretches to Ease Tailbone Pain

Here are a few easy stretches that can help—no fancy equipment required.

1. Child’s Pose

This classic yoga stretch gently stretches the lower back, hips, and tailbone area.

• Kneel on the floor, sit back on your heels, and stretch your arms forward.
• Let your forehead rest on the mat and take deep breaths.
• Hold for 30–60 seconds, or longer if it feels good.

It’s like a little cocoon of comfort for your spine.

2. Seated Forward Fold 

Tight hamstrings can pull on your lower back, making tailbone pain worse.

• Sit with your legs extended straight in front of you.
• Reach forward toward your toes (don’t worry if you can’t touch them).
• Hold for 20–30 seconds, breathing deeply.

There is no need to force it—just let gravity do the work.

3. Piriformis Stretch

The piriformis muscle sits right near your tailbone, and if it’s tight, you’re going to feel it.

• Lie on your back with both knees bent.
• Cross one ankle over the opposite knee
• Pull the uncrossed leg toward your chest until you feel a stretch in your glutes.
• Hold for 20–30 seconds per side.

This one is a must if you’re dealing with sciatic pain too.

4. Cat-Cow Stretch

This gentle movement keeps your lower back and tailbone area from getting too stiff.

• Start on all fours, hands under shoulders, knees under hips.
• Inhale, arch your back, and lift your head (Cow Pose).
• Exhale, round your back, and tuck your chin (Cat Pose).
• Repeat 8–10 times, moving with your breath.

Feels weirdly satisfying, doesn’t it?

A Few More Quick Tips

✔ Sit smarter – Use a cushioned seat or a donut pillow if you’re sitting for long hours.
✔ Move often – Staying in one position too long can make things worse. Get up, stretch, walk around.
✔ Strengthen your core – A strong core supports your lower back and pelvis, making pain less likely to stick around.

Give These a Try!

Tailbone pain can be stubborn, but these stretches can help loosen things up and make sitting (and moving) a whole lot more comfortable. Try them out, listen to your body, and if the pain lingers, a physical therapist or doctor can help you figure out the best next steps.