Summary: Tailbone pain is a common complaint among pregnant women, affecting up to 85% of them. This pain is caused by the growing uterus putting pressure on the tailbone and surrounding muscles. Fortunately, there are many ways to relieve tailbone pain during pregnancy, including exercises, stretching, posture adjustments, and cushioning.
1. Exercise to strengthen your pelvic floor muscles
Strengthening your pelvic floor muscles can help support your tailbone, reducing pain and discomfort during pregnancy. Kegel exercises are a great place to start. To perform these exercises, tighten your pelvic floor muscles as if you are trying to hold in urine or gas, hold for a few seconds, then release. Repeat this exercise for several sets of 10 reps throughout the day.
In addition to Kegels, there are other exercises that can help strengthen your pelvic floor muscles. Yoga and Pilates can be particularly beneficial, as they focus on building core strength, flexibility, and balance. Consult with a prenatal fitness instructor before starting any new exercise program, and always listen to your body to prevent overexertion.
You may also benefit from using a pelvic support belt during exercise, which can help take some of the pressure off your tailbone. Always consult with your healthcare provider before using any supportive devices.
2. Stretch your lower back and hip muscles regularly
Stretching your lower back and hip muscles can help reduce tension and pressure on your tailbone, providing relief from pain and discomfort. There are many different stretches that can be helpful during pregnancy, including:
– Cat-camel stretch: Start on your hands and knees, inhale as you arch your back and look up (cat), then exhale as you round your spine and tuck your chin to your chest (camel).
– Child’s pose: Begin on your hands and knees, then slowly lower your hips back onto your heels while stretching your arms out in front of you.
– Pigeon pose: From a standing position, bring one leg forward and rest it on the ground in front of you, bent at a 90-degree angle. Extend your opposite leg behind you, and then fold forward over your bent leg, stretching the hip of your extended leg.
3. Adjust your posture
You may find relief from tailbone pain by making adjustments to your posture throughout the day. When sitting, try to distribute your weight evenly across both hips and sit up straight with your shoulders back. Avoid crossing your legs or sitting on soft surfaces for extended periods, as this can put more pressure on your tailbone.
When standing, make sure to shift your weight between both feet and avoid standing in one position for too long. Wearing supportive shoes with good arch support can also help reduce pressure on your tailbone and provide added comfort throughout the day.
If you work at a desk, try using a donut-shaped cushion or rolled-up towel to help relieve pressure on your tailbone while sitting. Make sure to take regular breaks to stand up, stretch, and move around frequently throughout the day.
4. Use cushioning for added support
Using cushions and pillows can also help provide added support and cushioning to your tailbone, reducing pain and discomfort. There are a variety of different cushions available for this purpose, including:
– Donut-shaped cushions: These cushions are designed with a hole in the middle to reduce pressure on the tailbone.
– Wedge-shaped cushions: These cushions can be used to prop up your pelvis, reducing pressure on your tailbone.
– Coccyx cushions: These cushions are designed specifically for tailbone pain, with a cut-out section to reduce pressure on the tailbone.
5. Consider alternative therapies
In addition to the above remedies, there are various alternative therapies that can be helpful in relieving tailbone pain during pregnancy. Acupuncture, chiropractic care, and massage therapy can all help reduce tension and inflammation in the tailbone area.
It is important to discuss any alternative therapies with your healthcare provider before starting them, as some therapies may not be safe during pregnancy.
Tailbone pain during pregnancy is a common and often frustrating symptom. However, there are many ways to find relief, from strengthening your pelvic floor muscles and stretching regularly, to adjusting your posture and using cushioning for added support. By taking a comprehensive approach to managing your tailbone pain, you can stay comfortable and healthy throughout your pregnancy.