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Pilates: Tailbone Pain

  • Author: lesley.logan
  • May 31, 2018
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‘ll never forget the time I bruised my tailbone about 10 years ago. Holy moly, did everything hurt? Not just Pilates! Sitting, getting into my car, rolling over in bed. It was absolutely the worst injury I have ever had and that includes fracturing my tibial plateau. So, when I first began teaching and I had a student complain that many exercises caused her tailbone area discomfort I went on a mission to figure out how to help.

Let me just say that are skeletons while very similar are also very different. And, there is a chance that no matter what I say below your tailbone still may hate when you do Pilates. But, I can say from experience that some of my clients who at the beginning of working with me felt they could never do any of the rolling or seated postures are now doing almost all of them!

So, first why does your tailbone hurt during Pilates?

Honestly, could be a few reasons and maybe, even more, I simply do not know. You may have a bruised tailbone or if in the past you broke your tailbone it may be more sensitive or it may have healed in a way that does not allow for pressure to be on it. It is also possible that your coccyx aka your tailbone is slightly longer than others. Yep, that can happen. It’s a fused part of the spine but some have been known to go in directions that makes doing certain Pilates exercises impossible. There is also a nerve there that may not be in a place that appreciates pressure. At any rate, if your tailbone is bothering you during Pilates please let your teacher know! If you’re taking my online classes and it’s causing you issues then connect with me here. We can do a skype session to really break things down and see how we can make Pilates and your coccyx live in harmony.

Second, double check you are doing the exercise correctly. I have found that many students who complain of the pain in rolling like a ball, teaser, roll up and open leg rocker are coming up and perching on their tailbone. For those who have no pain, this is not an issue (although it does mean they learn a bad habit in the exercise). But, for those who are nursing their tailbone during Pilates precision is key for avoiding pain near your tush!

So, how do you know if you’re doing your Pilates with precision? Is Pilates no -pain- no -gain? I have found that when you really connect to your seat and you remove momentum from your workout the majority of tailbone pain is eliminated. If you are wondering how you can find precision without messing with your Pilates flow contact me here or on Instagram. Also, every week in my online Pilates mat classes I talk about precision in one or more exercises.

Lastly, in the beginning, you may find that group classes are not the right set up for you and your coccyx. That doesn’t mean you can never do classes. It just means, finding a teacher who can help you find the appropriate modifications so you and your tush can enjoy a Pilates practice is key!

xx~LL

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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8 comments

  1. Hello,
    Thank you for posting this, I’m trying to search tailbone and Pilates and can’t get enough results on google. About 5 years ago I went to the chiropractor to do adjustments after X-ray show few slept discs.. I had no pain, dr suggest the stretch bed so bones will go back to place. I agree After maybe 4 sessions I got the tailbone pain it was so painful I couldn’t sleep on my side for a while… today the pain still there but come and go… but I noticed that often after Pilates the pain come back 🙁 as I heard Pilates help to heal, are they exercises that would help with healing or is there any hope for healing tailbone injuries with Pilates? I think that pain is stronger when doing the swan. I’m thinking to purchase a reformer and do Pilates daily but concern that I will not see results and/or the pain will be worse.

    1. Hi Rose, hmm very interesting question. And, the fact that you say that your tailbone hurts more during swan is also intriguing. That shouldn’t affect your tailbone at all. however, there are nerves that end down there. And, I would say that during “extension” exercises like Swan you feel like you are “tucking” your tailbone more and lift your chest less. Make sure your legs are down. This will give your lower back and the nerves in it more space. For exercises that have you rolling up to sitting or beyond make sure that you are not resting on your tailbone but rather are balancing behind it.

      For more help I would have to see you move and can do an online session i fyou don’t live near LA.

    2. Hi

      A week fell and fractured my tailbone (coccyx). I don’t want to stop pilates but am worried about going to class during the healing process. I am worried if I would be able to continue.

      Any advice

      1. eek Timeka I’m so sorry that is painful. I would not do any rolling exercises. You’re supposed to stop before hand but its too easy to roll right on it. So, just keep doing other exercises in between. Don’t even hold the start position. And the healing process will go much faster!
        xx

  2. Hi. I have a tailbone issue. My tailbone isn’t fused to the sacrum like it should be. It floats as it is not attached to anything (I have xrays from a chiropractor that shows this). I have to have a pad when I do work on the reformer on my back. I don’t know if my pad is working anymore. I’ve been trying to find pads that are not too thick because I can’t be in neutral spine. Could you help me?

    1. Hi Karen
      I have this same issue and wondered if you managed to find anything which helps? Thanks

  3. Hi

    A week fell and fractured my tailbone (coccyx). I don’t want to stop pilates but am worried about going to class during the healing process. I am worried if I would be able to continue.

    Any advice

    1. eek Timeka I’m so sorry that is painful. I would not do any rolling exercises. You’re supposed to stop before hand but its too easy to roll right on it. So, just keep doing other exercises in between. Don’t even hold the start position. And the healing process will go much faster!
      xx

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

PINK PONY

Online Mat & Reformer Pilates Class Descriptions:

Let's talk Horseback? Its not an exercise you might know if you only do the Mat. So when you see Horseback think Spine Stretch Forward. However, both exercises look possible when you see them. Only to be discover there are many many layers. On the Mat we'll focus on what Spine Stretch forward reveals we need to work on and what we might be ready for. On the Reformer Horseback is a revealer exercise. Its not one you go slow on. And, it definitely shows where we have work to do!

See you in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

Mat Prop: Magic Circle
No props for the reformer.

See you in class,
Christine

BUILD IT UP

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL ????

IT TAKES 2!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

Mat - stretch band or leggings to use as a stretch band
Reformer - no props

See ya in class,
Mindi

SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

See ya in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band or leggings to use as a stretch band and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


HAPPY FEET

Online Mat & Reformer Pilates Class Descriptions:

During our lives, our feet carry us up to 100.000 miles (160.000 km)! I would say "Great job!". Unfortunately we often don´t give them the attention they deserve. Joe Pilates saw the importance of foot strength and mobility and invented special appartuses and exercises like for example Foot Corrector and Footwork.

In this week's classes on Mat and Reformer we are going to focus on integrating our feet in our routines. With strong feet that are mobile and stabilizing we gain a healthy posture, a better circulation and good connection to our Thass! Lets get started.

Mat Props: Mat, firm small ball (for example tennis ball), small towel
Reformer Props: Magic Circle, 2 Yoga blocks (both not absolutely necessary!)

See you in class,
Yasmin

BREATHE IN, BREATHE OUT

Online Mat & Reformer Pilates Class Descriptions:

Wondering when to breathe in an exercise? If you're new to Pilates I don't love to overwhelm you with instructions on how to do an exercise, what to focus on AND when to breathe. So, if you're brand new please don't let the breath cues overwhelm you. Please just keep breathing. If you've been doing Pilates for a while, this week focus on your breath. Does it help you get more out of an exercise?

Also, if possible, breathe in and out through your nose.

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


TREE HUGGERS UNITE

Online Mat & Reformer Pilates Class Descriptions:

Tree & Hug a Tree are 2 of my favorite Pilates exercises! They both have fun variations, promote amazing posture, and help us feel more powerful every time we do them. Let’s increase our connections to these 2 faves!

You’ll need a Magic Circle. A ball or a pillow can be used as a substitute.

See you in class,
Tami

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL