Tailbone and Lower Back Pain in Pregnancy: Why It Happens and What Helps
An ache at the base of your spine when you sit, stand or use the bathroom is very common in pregnancy. Here is why it happens, 10 gentle ways to ease it, and when to call your doctor or midwife.
You had a good check-up. The baby's heartbeat was healthy. And yet the base of your spine aches, almost at the tailbone, and you are wondering whether it is normal, whether it is something you did, or whether it has anything to do with going to the bathroom.
If this sounds like you, you are far from alone. Tailbone pain during pregnancy and lower back pain in pregnancy are among the most common complaints, and in most cases they have simple, understandable causes.
Quick answer: Tailbone and lower back pain in pregnancy usually comes from pregnancy hormones loosening your pelvic ligaments, a growing belly shifting your posture, and extra pressure on your pelvis. Gentle movement, better sitting and sleeping positions, warmth and rest often help. Call your doctor or midwife if the pain is severe, constant, or comes with bleeding, fever, leaking fluid or numbness.
Want help with this in one place? Get the free back and pelvic pain guide here and keep it on your phone.
Why Does My Tailbone Hurt During Pregnancy?
There is rarely one single cause. Several changes happen at the same time:
- Pregnancy hormones. Your body makes a hormone called relaxin, which softens ligaments and joints in the pelvis to prepare for birth. A looser pelvis can feel achy or unstable, especially around the tailbone and the joints at the back of the pelvis.
- A growing belly. As your uterus grows, your centre of gravity moves forward. Your lower back arches more and the muscles around your spine and pelvis work harder.
- Pressure from the baby. The weight of the uterus and baby presses on your pelvis, particularly when you sit for long periods or lean back on a hard surface.
- Posture and habits. Sitting for hours, sleeping in one position or standing for a long time can all make the lower spine more sore.
- Constipation and straining. Pregnancy slows digestion for many women. Straining can irritate the pelvic floor and the area around the tailbone.
Is Lower Back Pain Normal in the Second Trimester?
Yes. Back pain can begin early, but many women notice it more in the second trimester, from around week 14 to 16 onward, as the belly starts to grow and the ligaments loosen. It often becomes more noticeable again in the third trimester when the baby is heavier.
Normal does not mean you have to just put up with it. Small changes can make a real difference.
What Kind of Pain Do I Have?
Only your doctor or midwife can tell you what is going on, but this can help you describe your pain to them. The table shows what each area may point to. It is not a diagnosis.
| Where it hurts | What it may be | Common triggers |
|---|---|---|
| Base of the spine, at the tailbone | Strain or pressure around the tailbone | Sitting on hard surfaces, standing up, bowel movements |
| Lower back, one or both sides above the buttocks | Pelvic joint (sacroiliac) discomfort | Turning in bed, climbing stairs, standing on one leg |
| Sharp pain in the groin or lower belly | Round ligament pain or so-called lightning crotch | Sudden movement, coughing, getting out of bed |
| Middle and upper back | Posture and muscle strain | Slouching, long hours at a desk, a heavier chest |
10 Gentle Ways to Ease Tailbone and Lower Back Pain
Ask your doctor or midwife before starting any new exercise, especially if you have complications.
- Sit on something soft. Use a firm cushion, or a rolled towel placed so your tailbone is not pressed against the seat.
- Put a pillow between your knees at night. Lie on your side with knees bent. This keeps your hips and pelvis aligned.
- Try pelvic tilts. On hands and knees, or standing against a wall, gently tilt your pelvis forward and back. Move slowly.
- Try cat-cow. On all fours, round your back, then gently lower it. It relaxes the spine and the muscles around it.
- Use a birth ball. Sitting on a birth ball and rolling in slow circles takes pressure off the pelvis and lower back.
- Use gentle warmth. A warm (not hot) shower or a warm pack on the lower back for 15 to 20 minutes can soothe tight muscles. Avoid very hot baths.
- Change position often. Try not to sit or stand for more than 30 to 40 minutes at a time.
- Lift with your legs. Bend your knees, keep the load close, and ask for help with heavy things.
- Wear supportive shoes. Flat, cushioned shoes are usually kinder to a changing posture than heels.
- Walk gently or swim. Light movement keeps the muscles around the pelvis active. Many women find that swimming gives real relief.
Some women also find a pregnancy support belt, prenatal massage or a visit to a physiotherapist who treats pregnant women helpful. Ask your care team what is right for you.
If you would like these routines organised in one place, with a pain log so you can see what helps, The Pain Relief & Movement System includes a pelvic pain planner, an upper back planner and a birth ball planner you can fill in and use every day.
Can Constipation Make Tailbone Pain Worse?
It can. A full bowel and straining add pressure to the pelvic floor and the area around the tailbone. Gentle habits can help: drink water through the day, eat fibre such as fruit, oats, beans and vegetables, walk after meals, and do not hold it in when you feel the urge. If constipation is severe or lasts, talk to your doctor or midwife. Our free pregnancy comfort guide also covers gentle ways to ease digestion.
What About Pain Relief Medicine?
Do not take any painkiller, anti-inflammatory or herbal remedy for back pain without asking your doctor, midwife or pharmacist first. Some are not recommended in pregnancy, and the right choice depends on you.
How Does It Change by Trimester?
- First trimester: hormones start to soften ligaments, and some women feel an early ache in the lower back.
- Second trimester: the belly grows and posture shifts, so lower back and tailbone pain become more common.
- Third trimester: the baby is heavier and lower in the pelvis, which can put more pressure on the pelvis and tailbone.
Frequently Asked Questions
Is tailbone pain normal in early pregnancy?
It can be. Hormones begin to loosen ligaments from the first weeks. If the pain is mild and eases with rest, it is usually not a concern, but mention it at your next visit.
Can lower back pain mean I am in labour?
It can, particularly if it comes and goes in a regular pattern with belly tightening. If you have regular cramping or tightening before 37 weeks, call your doctor, midwife or maternity unit straight away.
Will the pain go away after birth?
For most women, back and pelvic pain eases after birth as the ligaments tighten again, although some women need weeks or months. If it does not improve, ask your doctor about a referral to a physiotherapist.
Is it safe to exercise with back and tailbone pain?
Gentle movement is usually encouraged in a healthy pregnancy, but every pregnancy is different. Check with your doctor or midwife first, and stop if a movement increases the pain.
When to Call Your Doctor or Midwife
Back and tailbone discomfort is common, but contact your doctor or midwife straight away if you have:
- Severe or constant pain, or pain that keeps getting worse
- Vaginal bleeding or leaking fluid
- Fever or chills
- Burning or pain when you urinate
- Regular cramping or contractions
- Numbness, tingling or weakness in your legs
- Trouble controlling your bladder or bowels
You deserve to be taken seriously, so never wait if something feels wrong.
The Bottom Line
Tailbone and lower back pain in pregnancy is common, understandable and very often manageable. Small changes, such as a cushion, a pillow between your knees, gentle movement and warmth, can help, and your care team can support you if it gets worse.
Want calm, practical help with back and pelvic pain during pregnancy?
1. Download the free back and pelvic pain guide.
2. Ready for a full plan? See The Pain Relief & Movement System.
This article is for general information only and is not medical advice. Always talk to your doctor or midwife about your own pregnancy.