Tailbone Pain During Sit Ups: Why It Hurts and What to Try

Tailbone pain during sit ups is that sharp, bony ache at the bottom of your spine as you roll up and down on the floor. Your tailbone, also called the coccyx, is the little bone at the very end of your spine. On a hard floor it can end up taking much of your weight. The medical word for pain in this spot is coccydynia. The NHS names a fall onto the coccyx and childbirth among the known causes (NHS, 2025).

Why tailbone pain during sit ups happens

When you lie on the floor, your weight rests on the back of the pelvis. The lower end of the spine is part of that surface. The tailbone sits right at the bottom, with only a thin layer of tissue over it.

As you curl up, the pelvis can tip backward. Then more weight moves onto that small bone. If you rock on one point as you roll, the pressure stays in one spot. A thin mat and a hard floor add to it. Some people simply have less padding there, and that is normal.

Sometimes the area is already sensitive. A fall, childbirth or long hours of sitting can leave the coccyx tender for a while. Sit ups then press on a spot that is already asking for attention. For more on that, see our guide to tailbone pain when sitting.

What can ease tailbone pain during sit ups

You do not need a perfect technique. You need a way to move that spreads your weight more widely. Here are some things many people find helpful:

• Add padding. A thicker mat or a folded towel under the pelvis gives the tailbone somewhere soft to land.
• Change how you roll. Let the weight travel across the back of the pelvis, instead of grinding on one point.
• Make the movement smaller. A short, easy range often feels better than a full roll all the way down.
• Move slowly. A slow roll gives you time to notice where the pressure lands.
• Try core work that keeps the tailbone free. Lying on your side, kneeling on hands and knees, or standing all ask your middle to work without loading the coccyx.

None of this is a rule. Try one change and see how your body answers. If a position wakes up the pain, leave it for another day.

A Feldenkrais® look at how you curl up

In the Feldenkrais Method®, we do not ask you to push harder. We ask you to get curious about your own movement. A good question to carry is this: how does my pelvis roll as I come up?

Try this lying on a thick, soft surface. Bend your knees and let your feet rest. Imagine your spine as a string of small beads. Lift your head a little, and notice which beads leave the floor first. Come back down slowly, and notice which bead lands first. Keep the effort very light. Skip anything that wakes up the pain.

You may find that you move in one big piece, or that your tailbone drops in at the end. Neither is a fault. It is information. Many people notice that curling bit by bit, with an easy breath, asks for much less effort. You can read more in our Feldypedia article on chronic lower back pain.

This kind of attention is the heart of Awareness Through Movement®. You are not forcing a change. You are learning how your own back moves, so you can choose how to use it.

When to see a doctor about tailbone pain

Many sore tailbones calm down, yet some signs deserve a visit sooner. Book a doctor if:

• the pain followed a fall or a knock
• it is still there after a few weeks
• it keeps you awake at night
• you notice a lump, a fever, or numbness
• your bladder or bowel works differently than usual

A doctor can examine the area and consider other causes. Gentle movement can go alongside that care, never in place of it.

A softer way to build your middle

Your core can work in many ways. It does not have to come from rolling on the tailbone. Lying on your side, kneeling, or standing tall each ask for steady effort without the floor pressing on the coccyx. If you would like a gentle lesson for the whole back, try how to relax your back. A tailbone pain exercises page offers a slow lesson too. If you want to explore this with a guide, Feldy offers a free 7 day trial, and our lower back pain page tells you more.

Common Questions about tailbone pain during sit ups (FAQ)

Should I stop doing sit ups if my tailbone hurts?

You do not have to stop for good, but pushing through sharp pain on the tailbone rarely helps. Many people pause the movement, add padding, or switch to core work that keeps the tailbone off the floor while it calms down. If the pain stays, ask a doctor to take a look.

Are sit ups safe for the tailbone?

For many people, yes, with enough padding and a smooth, unhurried roll. They can be uncomfortable if you have less cushioning over the tailbone, rock on one point, or have a sore coccyx already. If you are unsure, check with a doctor or physiotherapist.

How often can I do sit ups with tailbone pain?

There is no number that suits everyone. A useful guide is your own body: if the tailbone ache rises during or after, that is information to listen to. Fewer rolls on a softer surface, or a different kind of core work, may suit you better for now.

How long until my tailbone settles?

According to the NHS, a sore coccyx can ease within weeks, though for some people it lasts longer. Bodies differ, so no timeline is certain. If the ache is not softening after a few weeks, ask a doctor.

How is a sit up different from other core work?

A sit up rolls your spine up from the floor, so the back of the pelvis takes your weight as you go. Core work on your side, on hands and knees, or standing keeps the tailbone free of the floor. Different options ask for different effort, so you can choose what feels comfortable.

What can I put under my tailbone for sit ups?

A thicker mat, a folded towel or a soft pad under the lower back and pelvis spreads the pressure. Some people place it slightly lower so the tailbone sinks into the padding instead of meeting the floor. Choose what feels comfortable to you.