Long Eaton
128 Derby Road, Long Eaton, Nottingham NG10 4ER
Our Long Eaton clinic is our main hub, we offer individual physio appointments and classes in our Pilates studio.
Mon-Fri: 8am – 8.30pm
Sat: 10am – 1pm
Same‑week appointments in Derby & Long Eaton.
Pelvis & SI joint pain — causes, fixes & when to see a physio
Pain around the pelvis, buttocks and tailbone is common, and most of it improves with the right exercise and a few changes to how you sit and move. Whether it’s pain low down at the back of your pelvis, a sore tailbone when you sit, a deep ache in your buttock, or stiffness that’s worst first thing, we’ll help you understand what’s going on and get you moving again.
This page covers joint and muscle pain. For pregnancy-related pelvic pain, or bladder, bowel or pelvic floor problems, see our Pelvic Health page.
Quick answers
Should I rest it?
Keep moving. Staying active and keeping up your daily activities helps more than rest, and long spells in bed or sitting can make things worse.
Do I need a scan?
Usually not. Most pelvic, buttock and back pain is diagnosed from your symptoms and an examination. Scans are used for warning signs, a suspected fracture, or if an inflammatory condition is suspected.
How long until it improves?
Many new back and pelvic problems start to settle within about 6 weeks, and tailbone pain often eases within a few weeks. Some take longer, so if it isn’t improving, get it checked.
Common symptoms and patterns
Try this now: safe self-care
Do
- Stay active and keep up your daily activities, building up gradually.
- Change position often, and use a cushion on hard seats, such as a coccyx cushion for tailbone pain.
- Use heat or ice wrapped in a towel, and ask a pharmacist about painkillers.
Avoid (for now)
- Long spells in bed or sitting.
- Holding yourself rigid or bracing your back.
- Keeping your wallet or phone in a back pocket, or sitting on one buttock.
If you’re unsure, book an assessment — we’ll tailor this to your goals.
Book an assessmentWhen to see us
Ready to get moving?
Same-week appointments at Long Eaton, Pride Park, and Kedleston Road. Prefer to be seen at home? We also offer home visits across Nottingham & Derby. Book an appointment online or call 0115 972 1319.
How we help
Step 1: Assess
We check your back, hips and pelvis, and how you move, sit and walk, and screen for anything that needs a doctor. Scans are rarely needed.
Step 2: Plan
A tailored exercise programme to build strength and movement, with practical changes to how you sit and pace your day. Hands-on treatment is used alongside exercise, not instead of it.
Step 3: Return
A gradual return to work, sport and exercise, with a plan for what to do if it flares.
We also offer PhysiotherapyStrength & ConditioningMassage as part of your plan — always alongside active rehab.
Did you know? We also run Pilates, Yoga and Strength & Conditioning classes at our Long Eaton clinic, and Tai Chi in Toton.
Pelvis & SI joint conditions and symptoms
Sacroiliac (SI) joint pain
Sounds like me
Pain and stiffness low down at the back of my pelvis, on one side, that can spread into my buttock, groin or the back of my thigh. It can feel like a hip or lower back problem.
Likely causes
The SI joints link the base of your spine to your pelvis and pass load between your upper body and legs. Pain can come from wear and tear, an injury or a fall, or pregnancy, and sometimes there’s no clear cause. Inflammation of the SI joints can also be a sign of an inflammatory condition (see below).
What helps
- Keep moving: stay active and keep up your daily activities.
- Change position often: no posture has to be perfect.
- Heat or ice wrapped in a towel, for comfort.
- Don’t brace or hold yourself stiffly: your back and pelvis are built to move.
How physio helps
- Find the source: SI joint pain is easily mistaken for hip or lower back pain, so we check all three.
- Exercise: a programme to build strength and control around your hips, back and pelvis.
- Hands-on treatment alongside exercise, where it helps.
- Referral for further tests if it isn’t settling, or if an inflammatory cause is possible.
Quick questions
- Should I wear an SI belt?
- UK guidance doesn’t recommend belts for back pain outside pregnancy. Staying active and exercise are the focus.
- Do I need an injection?
- Not usually. A specialist may sometimes use one to confirm the SI joint is the source of the pain, alongside an exercise programme.
- Do I need a scan?
- Usually not, unless an inflammatory condition is suspected or your symptoms don’t add up.
Tailbone pain (coccydynia)
Sounds like me
Pain and tenderness at the very base of my spine, just above my buttocks. It’s a dull ache with sharp twinges, worse when I sit, stand up from a chair, bend forward or open my bowels.
Likely causes
Strain on the small bones at the base of the spine (the coccyx), from a fall, childbirth, long spells sitting (for example driving or cycling), or a joint that’s too stiff or too mobile. Sometimes there’s no clear cause.
What helps
- Sit well: with your lower back supported, on a coccyx cushion or two rolled towels in a V, and don’t sit for long.
- Lie on your side to sleep.
- Ice or heat wrapped in a towel.
- Avoid constipation: a stool softener can help if opening your bowels hurts (ask a pharmacist).
How physio helps
- Assessment of your back, pelvis and sitting habits.
- Exercises for your pelvis and hips, and advice on sitting and daily habits.
- Referral to your GP if it isn’t settling, for treatment such as an injection.
Quick questions
- How long does it last?
- It can ease within a few weeks, but for some people it lasts longer.
- Which cushion should I use?
- A coccyx cushion, or two rolled towels in a V shape with the point at the front, takes the pressure off your tailbone.
- When should I see a GP?
- If it hasn’t improved after a few weeks, it’s affecting daily life, or you have a high temperature with tailbone pain and pain elsewhere.
Deep buttock pain (piriformis and deep gluteal syndrome)
Sounds like me
A deep ache in my buttock that can spread down the back of my thigh, sometimes with tingling or burning. It’s worse sitting, especially on hard chairs or when driving, and with hills, stairs or running.
Likely causes
The sciatic nerve is irritated as it passes through the deep muscles of the buttock. A fall, a sudden increase in activity, running and jumping sports, or even a wallet in your back pocket can set it off.
What helps
- Sit less, and use a cushion on hard seats.
- Pace your activities in smaller chunks, with rests.
- Empty your back pockets.
- Heat or ice for comfort.
How physio helps
- Check it isn’t sciatica from your back, which can feel similar.
- Exercise for the buttock muscles, nerve movement and control of your pelvis.
- Hands-on treatment can ease muscle tension for a while, alongside exercise.
Quick questions
- Is it sciatica?
- It can feel the same. Sciatica usually comes from the lower back, while this comes from the buttock, so we check both.
- Do I need a scan?
- Usually not. It’s normally diagnosed from your symptoms and an examination, though an MRI can sometimes help.
- Will I need an injection?
- Most people improve with education, exercise and changes to activity. A doctor may sometimes suggest an injection.
Sitting-bone pain (hamstring tendon)
Sounds like me
A deep, localised pain at my sitting bone, at the top of the back of my thigh. It’s worse when I sit for a while, or after running or sport.
Likely causes
The hamstring tendons have been overloaded where they attach to the sitting bone, for example by running, sprinting or sports with lots of changes of direction, or by a sudden increase in activity.
What helps
- Ease the load: a short rest from the activity that hurts usually settles it.
- Then strengthen gradually: mild discomfort that settles within an hour is fine.
- Build up slowly: increase your activity by no more than about 10% a week.
- Break up long spells of sitting.
How physio helps
- Diagnosis: this is different from a sudden hamstring tear, and we check for both.
- A tendon loading programme to build strength and capacity.
- A plan to get back to running and sport.
Quick questions
- Is it a torn hamstring?
- Probably not, if it came on gradually. A tear usually causes sudden, sharp pain during sport, sometimes with a pop, followed by bruising.
- How much pain is OK when I exercise?
- A little discomfort, around 2 out of 10, is fine if it settles within an hour. If it builds, or you’re stiffer the next morning, ease back.
- Can I keep running?
- Often, with changes. Cut back on the running that aggravates it, then build back up gradually.
Inflammatory back and buttock pain (axial spondyloarthritis)
Sounds like me
My lower back and buttocks have been painful and stiff for more than 3 months. It’s worse in the morning and at night, often waking me in the second half of the night, and it eases with exercise but not with rest. The buttock pain may switch sides.
Likely causes
A long-term inflammatory condition affecting the spine and SI joints, which includes ankylosing spondylitis. It usually starts between the ages of 18 and 40 and affects women as often as men. Normal blood tests or X-rays don’t rule it out.
What helps
- See your GP, who can refer you to a rheumatologist. Treatment can ease symptoms and slow the condition down.
- Keep active: regular exercise and daily stretching help, and swimming and sport are usually fine.
How physio helps
- Spot the pattern, and point you to your GP for tests and a rheumatology referral.
- A structured exercise programme for stretching, strength, posture and fitness, a key part of treatment once you’re diagnosed.
Quick questions
- What should I tell my GP?
- How long you’ve had it, that it’s worse with rest and better with exercise, how long your morning stiffness lasts, whether it wakes you at night, and any family history, psoriasis, eye inflammation or bowel problems.
- My blood test was normal. Does that rule it out?
- No. Normal blood tests, a negative HLA-B27 test or a normal X-ray don’t rule it out.
- Can exercise help?
- Yes. Exercise is a key part of treatment, alongside any medicines from your specialist team.
Insurance and funding
We work with all major private health insurers, including Bupa, AXA, Aviva, Cigna, WPA and HCPA. Please check your policy for physiotherapy cover and, if needed, ask us for our provider/registration details.
We also hold NHS contracts for services in primary and secondary care.
Prefer to self-fund? You can pay for your own sessions — we’ll explain options and provide clear pricing.
What our patients say
Pelvis & SI joint pain: your questions answered
Book an appointmentDo I need a scan or X-ray?
Usually not. Most pelvic, buttock and back pain is diagnosed from your symptoms and an examination, and scans often show changes that are common in people without pain. Scans are used for warning signs, a suspected fracture, or a possible inflammatory condition.
Should I rest or keep moving?
Keep moving. Staying active and keeping up your daily activities helps recovery. Avoid long spells in bed or sitting: moving may hurt at first, but it isn’t harmful.
How long will it take to get better?
Many new back and pelvic problems start to settle within about 6 weeks, with the biggest change early on, and tailbone pain often eases in a few weeks. There’s no set timescale for SI joint or deep buttock pain, so we’ll track your progress and adjust your plan.
Should I wear a pelvic or SI belt?
NICE doesn’t recommend belts or corsets for low back pain. In pregnancy a soft support belt can sometimes help, and your midwife or a specialist physio can advise.
Will manipulation help?
Hands-on treatment can help some people, but it works best as part of a plan that includes exercise.
How should I sit?
Change position often and don’t sit for long. For tailbone pain, use a coccyx cushion. For deep buttock pain, cushion hard seats, avoid sitting with your knees higher than your hips, and empty your back pockets.
What’s the best sleeping position?
There isn’t one best position or mattress for back pain, so go with what’s comfortable. With tailbone pain, lying on your side often helps.
Will exercise, Pilates or yoga help?
Yes. Exercise is one of the most helpful treatments, and no single type has been shown to be best, so choose something you’ll keep up. Walking, swimming, yoga and Pilates can all help.
Will an injection help?
Not usually for everyday back pain. Injections are sometimes used for tailbone pain that isn’t settling, or by a specialist to confirm where SI joint pain is coming from.
Could it be coming from my back or hip?
Yes. Pain from the lower back or hip is often felt in the buttock, groin or thigh, and sciatica usually affects the buttock and the back of one leg. We’ll check where it’s coming from.
I’m pregnant or have just had a baby and my pelvis hurts. Can you help?
Pelvic girdle pain in pregnancy and after birth is looked after by specialist pelvic health physiotherapists. Speak to your midwife or GP as early as you can, as they can refer you. Our Pelvic Health page has the latest on our own service.
Could my pain be inflammatory?
It’s worth checking with your GP if your back or buttock pain has lasted more than 3 months, started before 45, is worse with rest and better with exercise, comes with morning stiffness of 30 minutes or more, or wakes you in the night.
When should I get urgent help?
Call 999 or go to A&E if you have numbness around your bottom or genitals, new bladder or bowel problems, or pain, numbness or weakness in both legs. Do the same if you have severe hip or pelvic pain after a fall and can’t walk or put weight on your leg.
Who you'll see
Our team includes HCPC-registered physiotherapists and CSP members with experience in back, pelvic and buttock pain, including physiotherapists who also teach Pilates. You’ll get a clear diagnosis, a plan that fits your life, and support back to the things you love.
Clinics and booking
Book online in three steps.
- Choose your clinic
- Choose Physiotherapy (or a named physio)
- Pick a time
Pride Park, Derby
Derby Arena, Royal Way, Derby DE24 8JB
Our Pride Park clinic is inside the iconic Derby Arena. Especially convenient for businesses on Pride Park.
Mon: 10am – 4pm
Tue: 8:30am – 4:30pm
Wed: 5pm – 7pm
Thu: 8am – 12pm
Fri: 7am – 4:30pm
Kedleston Road, Derby
University of Derby Sports Centre, Kedleston Road, Derby DE22 1GB
Ideally situated in the Human Performance Unit (HPU), you can benefit from the gym and indoor running track.
Mon: 8am – 6.30pm
Tue: 7:30am – 3.30pm
Wed: 8am – 4pm
Thu: 8am – 8pm
Fri: 1pm – 4pm
Classes run at Long Eaton (Tai Chi in Toton). See classes