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    Tailbone Pain During Pregnancy: Stretches To Reduce Pain

    Exercise & Fitness

    Tailbone Pain During Pregnancy: Stretches To Reduce Pain

    Updated on 10 March 2023

    Pregnancy can be a wonderful time, but it can also come with some uncomfortable side effects. One of these is pain in the tailbone, caused by the extra weight of the baby. In this article, we will discuss some remedies and stretches which can help relieve tailbone pain during pregnancy.

    How can you relieve the strain on your tailbone?

    Here are 7 ways pregnant women can relieve the strain and tailbone pain during pregnancy:

    1. Use a pregnancy pillow.

    A pregnancy pillow can help take the pressure off the tailbone by supporting the back and belly. Look for a pillow that is specifically designed to support pregnant women. Expecting mothers can also try a donut-shaped pillow. This can help take pressure off their tailbone and is more comfortable than a traditional pillow

    2. Avoid sitting for long periods of time

    Expecting mothers should avoid sitting for a long time. If they must sit, they should try to take frequent breaks and move around as much as possible. This will help reduce the pressure on the tailbone. Expecting mothers can also try a maternity support belt for tailbone pain during pregnancy. This can help take some of the pressure off their tailbone by supporting their back and belly.

    3. Sleep on the side

    Sleeping on the side will help take the pressure off the tailbone and prevent pregnant women from rolling onto their backs during the night. They may want to use a pillow to support their belly and back while they sleep.

    4. Take a warm bath

    Soaking in a warm bath can help relieve the pain and discomfort associated with a sore tailbone. Furthermore, expecting mothers can also use a heating pad. Applying heat to the tailbone area can help relieve pain and stiffness. Similarly, applying ice to the affected area for 20 minutes also relieves pain and stiffness.

    6. Try over-the-counter pain medication.

    Over-the-counter pain medication like ibuprofen can be helpful for tailbone pain during pregnancy. However, pregnant mothers should make sure to check with their doctor before taking any medication.

    7. Try gentle stretching exercises

    Gentle stretching exercises can help loosen the muscles around the tailbone and may provide relief from tailbone pain during pregnancy. However, if the pain is severe or doesn't seem to be improving, pregnant women should see their doctor.

    Will tailbone pain go away after childbirth?

    Tailbone pain is caused by the stretching and pressure put on the coccyx during labor. After childbirth, the tailbone is often sore and it can take a while for the pain to disappear.

    Depending on the severity of the injury and how well women take care of themselves, it can take anywhere from a few days to several weeks for the tailbone pain to finally go away. In order to reduce the recovery time, it is important to practice good posture and be mindful of movements during activities such as sitting or standing. Additionally, engaging in gentle stretching and strengthening exercises can help speed up the healing process.

    Stretches to reduce tailbone pain during pregnancy

    There are several stretches that expecting mothers can do to help reduce tailbone pain during pregnancy. Here are 4 of the best:

    1. Cat-Cow Pose

    This pose is a great way to warm up the spine and pelvis. It's also helpful in relieving lower back pain.

    To do the cat-cow pose, start on the hands and knees. As you inhale, arch the back and look up. As you exhale, round the back and tuck the chin to your chest. Repeat this 10 times.

    2. Puppy Pose

    This pose is similar to the cat-cow pose, but it's a bit more gentle. It's a great way to release tension in the lower back and hips and relieve tailbone pain during pregnancy.

    To do the puppy pose, start on the hands and knees. As you exhale, lower your forehead to the ground and reach your arms out in front of you. Hold this pose for 30 seconds.

    3. Child's Pose

    This is a restorative pose that can help relieve back pain. It's also a great way to stretch the hips and thighs. To do a child's pose, start in a kneeling position. As you exhale, lower your hips to your heels and stretch your arms out in front of you. Hold this pose for 30 seconds.

    4. Pelvic tilts

    Pelvic tilts are another great exercise for relieving tailbone pain during pregnancy. To do a pelvic tilt, stand with the feet hip-width apart and the knees bent. Tilt the pelvis forward, then back. Repeat 10 times.

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