Pilates: Tailbone Pain

‘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.

  • Author: Lesley Logan
  • May 31, 2018
Home  »  Blog   »   Pilates: Tailbone Pain
pilates tailbone pain thegem blog - Online Pilates Classes
Table of Contents
pilates tailbone pain thegem blog - Online Pilates Classes

‘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.

Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.

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

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

bfcm opc pop up | Online Pilates Classes

No, thanks!

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.

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

THE CALM BETWEEN THE STORMS

Online Mat & Reformer Pilates Class Descriptions:

What Storms you ask? Well, Thanksgiving (USA) just happened and we’re kicking off the big Holiday Season right away. Let’s use this week’s Mat & Reformer classes to connect to our breath, center from the powerhouse, and find a little calm.

On the Reformer, we’ll be working to make Running more than that exercise you do to stretch your calves. And on the Mat well alter some of our traditional breathing patterns for a calming challenge!

You won’t need any special props, just your fabulous, Deep-Breathing selves!

See you in class,

Tami

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, a theraband and a reformer!

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

THE BOSS

Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball 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.

TINSEL AND TEASERS

Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

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

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

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

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

SLEIGH THE DAY

Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

This week I want you to feel like you can do your very best with each exercise! Meet your body where it is, have fun and dont judge how it goes! There are always those exercises you aren’t sure about, but today you just have to go into it saying, I WILL SLEIGH this one! Lets do this!!

No props needed for these classes!

See you in class,

Mindi

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.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby 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.

JINGLE BELL ROCK

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

There are some Rocking Moves in Pilates! This whole month we’ll be getting our Jingle On as we use each piece of equipment to prepare for and expand on those rolling & rocking postures. Bring that holiday spirit, let's rock!

Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

Super STAR

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

Did you know that a Superstar has definitions surrounding it that call out words like “prime attraction”, “prominent”, and “public appeal”?

I’m laughing as I write this description because this month’s theme is about the exercise STAR and I think these words are usually disassociated with that exercise! LOL!!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - these workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

Throughout the Pilates method there aren’t many exercises where the side body is the main attraction, which is interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - all need to call on your side body muscles to help you do the exercises.

Our focus this month is side body work to help you not only be a SuperSTAR and try STAR, but to help you connect to these muscles to do all the other exercises.

Let’s have FUN this month and forget about the stigma STAR may or may not have :)

Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋