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What Causes Sore Tailbone During Core Workouts?

December 15, 2020
2 minute read

Last Updated: May 15, 2024

This blog topic is painful. I will discuss the impact and causes of a bruised tailbone caused by certain core exercises.

First, let's discuss the location and function of the tailbone, or the coccyx in medical terms. The coccyx is a triangle-shaped bone packed with nerve endings positioned at the base of the spine. Its shortened tail-like appearance plays many roles, including attaching several ligaments and tendons, as well as muscles from the pelvic floor.

If you have ever endured a bruised coccyx, you’ll know how painful it can be. This condition is known as coccydynia. This injury is common among ice skaters, cyclists, and gymnasts due to falling or prolonged sitting on hard surfaces. It is common for those new to exercise when undertaking sit-ups due to incorrect form or a weak core.

Next, we will look at the causes of a bruised tailbone during sit-ups and how to fix it. The problem occurs when the glutes are lifted off the ground to drive the momentum needed to complete the exercise. The impact of the tailbone rising and hitting the floor causes minor damage. This lifting action usually occurs as fatigue from the exercise sets in or, as mentioned above, from having a weak core.

 I have outlined four tips that will help to fix the problem:

  • Ensure your knees are always bent and your feet are flat on the floor.
  • Ensure you push your back onto the floor.
  • Do the sit up on a soft mat and avoid hard surfaces.
  • Regress the sit-up into a crunch and build up slowly from that. In other words, Regress to Progress.

Finally, if the problem persists, avoid doing exercises that involve putting pressure on the tailbone and seek advice from a physiotherapist or health care professional.

Click here to learn how to train your clients with core workouts safely or click here to learn more about how you can get CECs for Rehab Injury Training.

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About The Author: Sean Mcrory
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