That sharp, bruised feeling right at the base of your spine when you sit down, roll over or try to get out of bed is a common pregnancy complaint, and you're not imagining it.
Tailbone pain (also called coccyx pain) tends to turn up in the moments you can't avoid: sitting at your desk, settling into bed and the awkward business of getting back out again. Australian pregnancy health sites generally cover it under broader back and pelvic pain advice rather than naming the tailbone on its own. Helpfully, that advice speaks directly to those three moments.
If the pain is affecting how you sit, sleep or move, it's worth seeing a women's health physio early. They can work out what's going on and tailor stretches to your body. Chloe Cox (@chloe_thepelvicphysio) is a pelvic health physio we trust, and her focus on the pelvis and pelvic floor makes her a good fit for pain at the base of the spine.
Why It Happens
Pregnancy, Birth and Baby explains that pregnancy hormones cause the ligaments around your lower back and pelvis to relax and stretch, so those joints aren't sitting in their usual alignment. The growing weight of your baby can also pull your spine forward. According to the same source, back pain affects up to 7 in 10 pregnant people and is most common in the third trimester.
The Royal Women's Hospital describes this forward drag on the spine as a 'sway back'. The tailbone sits at the very bottom of that chain, so it's no surprise many women feel it there too.
Sitting
Many women find sitting is the hardest of the three.
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Sit tall rather than slumped. Both Pregnancy, Birth and Baby and The Royal Women's Hospital suggest keeping your spine long. Many women find slumping makes tailbone pain feel worse.
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Try not to stay in one position for too long. Get up, walk around or shift your weight every so often.
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Build breaks into anything that keeps you seated for a long stretch, like a workday or a long drive.
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If sitting stays uncomfortable, Pregnancy, Birth and Baby lists support garments or a belt as one option for pregnancy back pain. Your physio can help you decide whether one suits you.
Lying Down
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Sleep on your side with a pillow between your legs, and swap sides now and then. This is the general advice from Pregnancy, Birth and Baby for back pain in pregnancy.
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Many women with tailbone pain notice it most after drifting onto their back overnight. The long back piece of the Sleepybelly Pregnancy Pillow sits behind you like a backstop, so you stay tipped onto your side and off your tailbone. No more building a wall of regular pillows that slides apart during the night.
Getting Out of Bed
This is the move that catches a lot of people. Pregnancy, Birth and Baby's advice is to keep your knees together as you roll onto your side when getting out of bed. From there, many women find it easier to push up to sitting with their arms rather than curling straight up through their tummy and lower back. Take it slowly. There's no rush.
If the pain feels like it's more in your hips or across your pelvis than right at the tailbone, our guide to easing pregnancy hip pain at night may be a better fit.
Gentle Movement That May Help
Pregnancy, Birth and Baby suggests low-impact activity such as walking, swimming and gentle stretching for back pain in pregnancy. It also describes a few specific stretches, including child's pose and pelvic tilts. A physio can show you which ones suit your body. Check with your doctor before starting any new exercise, and stop anything that causes or worsens pain.
What About Pain Relief?
If you're thinking about pain relief, speak to your midwife, GP or pharmacist about what's right for you. Always let them know you're pregnant before taking anything.
When to Get It Checked
Pregnancy, Birth and Baby suggests seeing your doctor or midwife if your back pain:
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disrupts your day
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comes on while you're exercising
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is ongoing from previous back surgery
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is new or different to anything you've had before
It's also worth getting checked if you have pins and needles in your legs, leg weakness or incontinence, or signs of a urinary tract infection such as pain when you wee or blood in your urine.
Call triple zero (000) and ask for an ambulance if you have heavy vaginal bleeding, strong pain or feel very unwell, or signs of possible preterm labour such as abdominal cramps, pressure in your pelvis or lower back, or fluid leaking from your vagina. The same goes for rare but serious symptoms like lost feeling or weakness in your legs, or new problems controlling your bladder or bowels.
Frequently Asked Questions
Is tailbone pain normal in pregnancy?
It's a common complaint. Australian health sites usually group it with general pregnancy back and pelvic pain, which they link to hormone-related ligament changes and the forward pull of a growing bump.
What's the best sleeping position for tailbone pain?
Side sleeping with a pillow between your legs, switching sides occasionally, is the general advice for back pain in pregnancy. Something solid behind your back can help stop you rolling back onto your tailbone overnight.
How should I get out of bed with tailbone pain?
Roll onto your side first with your knees together, then use your arms to push yourself up to sitting.
Can I take anything for the pain?
Speak to your midwife, GP or pharmacist about pain relief options that are right for you, and let them know you're pregnant before taking anything.
When should I worry about tailbone or lower back pain?
See your midwife or doctor if the pain disrupts your day, or comes with pins and needles, leg weakness or incontinence. Call triple zero (000) for heavy bleeding, strong pain, feeling very unwell, or any loss of feeling or bladder and bowel control.
The information in this article is general in nature and intended as comfort support only. It is not medical advice. Always consult your midwife, GP, or a qualified healthcare provider for guidance specific to your situation.
