Tailbone Pain During Pregnancy: Stretches To Reduce Pain

Pregnancy is a rollercoaster ride and when pains arise in different parts of your body, it surely feels like one. One common pain you may experience, especially during the second and third trimesters of your pregnancy, is in your tailbone. But don’t worry, in this article, we will discuss the causes and remedies to help relieve tailbone pain during pregnancy. You’ll also find some easy-to-do stretches and exercises that can ease this pain.

What Causes Tailbone Pain in Pregnancy?

Tailbone pain is a common complaint among pregnant women. If you too are experiencing it, then here are some culprits to blame:

1. Hormonal changes

It’s no news that a lot of hormonal changes take place in the body during pregnancy. One such change is the release of a hormone called relaxin, which loosens the ligaments around your pelvic area. The purpose is to prepare the body for childbirth, but it also ends up affecting the joints and ligaments in your tailbone. This eventually leads to discomfort and pain.

2. Postural changes

As you put some extra pounds in pregnancy, your balance, movement and posture all get impacted. You may find yourself a little wobbly, your walking style may become similar to a penguin and your posture a little improper. All this adds pressure on your tailbone, which eventually leads to pain and discomfort.

3. Increased weight and pressure

Weight gain during pregnancy puts extra pressure on your lower back and tailbone, which leads to discomfort and pain. Additionally, certain baby positions in the womb can also put stress on your tailbone, adding to your pain.

How Can You Relieve the Strain On Your Tailbone?

Here are some ways pregnant women can relieve the strain and tailbone pain during pregnancy:

1. Avoid sitting for long durations

It is recommended to avoid sitting for a long time, especially if you’re pregnant. If you must sit, then try to take frequent breaks and move around as much as possible. This will help reduce the pressure on your tailbone. You can also try a maternity support belt to ease the pain in and around your tailbone.

2. Sleep on your side

If you’re suffering from tailbone pain, sleeping on your back may further exacerbate the pain. Sleeping on the side will help take the pressure off your tailbone and is anyway recommended during pregnancy. You may want to use a pillow to support your belly and back while you sleep.

3. Use a pregnancy pillow

A pregnancy pillow can help take some of the pressure off the tailbone by supporting your back and belly. Look for a pillow that is specifically designed to support pregnant women. You can also try a C or U-shaped pillow, which supports the whole body and promotes better sleep.

4. Try a pain relief oil

Gently massaging with an Ayurvedic pain relief oil can also relieve the tension and pain in your tailbone. Choose an oil enriched with ingredients like ginger, garlic, neem and camphor, which are known to be great for pregnancy pains and other discomforts. You can also try out Mylo’s Ayurvedic Pain Relief Massage Oil, which is safe and effective in pregnancy.

5. Take a warm bath

Soaking in a warm bath can also help relieve the pain and discomfort associated with a sore tailbone. Remember, the water should be warm and not hot. Additionally, you can also use a heating pad to relieve the pain and stiffness. Alternatively, applying an icepack to the affected area for 20 minutes may also relieve pain and stiffness.

6. Try gentle stretching

Gentle stretching, Yoga asanas and exercises can also help relax the muscles around your tailbone and provide relief from tailbone pain in pregnancy. However, if the pain is severe or doesn't seem to be improving, you should see your gynecologist.

You may also like: 11 Benefits of Butterfly Exercise in Pregnancy

Stretches to Reduce Tailbone Pain During Pregnancy

Some Yoga asanas, stretches and exercises can help relieve the pain in your tailbone during pregnancy. However, it is recommended to ask your doctor before trying them. These include:

1. Cat-Cow Pose

If you’ve been experiencing pain in your lower back, spine and pelvis, then this stretch can help relieve your pain. To do this stretch, start on your hands and knees on the floor. Arch your back as you inhale and look up. As you exhale, round your back and tuck the chin into your chest. You can start with 5 repetitions and gradually increase to 10 repetitions a day.

2. Puppy Pose

A gentler take on the cat-cow pose, the puppy pose is another great stretch to release the tension you may be feeling in your lower back and hips. To do this stretch, start on your hands and knees. Move your hands forward on the floor while lowering your chest and forehead. Once your palms, forehead and chin are all extended, hold the pose for 30 seconds (or as long as you feel comfortable) and exhale.

3. Child's Pose

The next pose is another effective Yoga asana to alleviate back pain and stretch your hips and thighs. To do this stretch, start on your hands and knees. Then gradually lower your hips towards your heels while moving your torso and forehead forward. Your arms should be extended in front of you.

4. Pelvic tilts

After doing the above stretches, you may find pelvic tilts a relaxing change and a gentler exercise as well. To do this exercise, stand with your feet hip-width apart while your knees should be slightly bent. Now, tilt your pelvis forward and then backwards. Repeat this exercise 10 times.

Final Thoughts

Bringing a baby into this world isn’t easy but don’t worry, there’s help available. With these remedies and stretches, we hope you find relief in your tailbone pain during pregnancy. If the pain persists or becomes unmanageable, then don’t hesitate to consult your doctor.

References

1. Katonis P, Kampouroglou A, Aggelopoulos A, Kakavelakis K, Lykoudis S, Makrigiannakis A, Alpantaki K. (2011). Pregnancy-related low back pain. Hippokratia

2. Salari N, Mohammadi A, Hemmati M, Hasheminezhad R, Kani S, Shohaimi S, Mohammadi M. (2023). The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis. BMC Pregnancy Childbirth