Tailbone Pain (Coccyx Pain) During Pregnancy

Pregnancy is a beautiful journey, but it can also bring discomfort, including tailbone pain. If you’re experiencing pain at the base of your spine, you’re not alone. This guide will help you understand why tailbone pain occurs during pregnancy and provide practical tips for relief and management.

What Is the Tailbone, and Why Does It Hurt During Pregnancy?

The tailbone, or coccyx, is a small triangular bone at the very bottom of your spine. It’s made up of three to five fused vertebrae and is connected to the sacrum (the base of your spine) by ligaments and the pelvic floor muscles. Tailbone pain, also known as coccydynia, is more common in women, especially during pregnancy.

During pregnancy, your body undergoes significant changes. The growing weight of your baby shifts your center of gravity, causing your pelvis to tilt forward. This change in posture can put extra pressure on your tailbone, leading to pain. Additionally, any previous injuries to the tailbone, poor sitting posture, or repetitive strain (like cycling) can worsen the discomfort.

Many pregnant women find that standing up from a seated position is particularly uncomfortable, and moving around often helps alleviate the pain.

What Makes Tailbone Pain Worse?

Several activities and positions can aggravate tailbone pain during pregnancy. These include:

• Prolonged sitting, especially on hard surfaces
• Bending or lifting heavy objects
• Climbing stairs
• Straining during bowel movements

How to Relieve Tailbone Pain During Pregnancy

Managing tailbone pain during pregnancy involves a combination of lifestyle adjustments, proper posture, and targeted exercises. Here are some effective strategies:

1. Use a Tailbone Pain Pillow

Sitting for long periods can worsen tailbone pain. Invest in a U-shaped or gel cushion designed to relieve pressure on the tailbone. Use this cushion every time you sit down, whether at work, home, or in the car.

2. Improve Your Sitting and Standing Posture

Proper posture can significantly reduce tailbone pain. Follow these tips:

• Sit with your back supported and your feet flat on the ground. Place a rolled-up towel or small pillow in the curve of your lower back for extra support.
• Avoid slouching. Distribute your weight evenly on your sitting bones (the bony parts under your buttocks).
• When standing, keep your pelvis in a neutral position by gently tucking your tailbone under. Avoid arching your back.

3. Adjust Your Sleeping Position

Sleeping with tailbone pain can be challenging. Try these tips for a more comfortable night’s sleep:

• Sleep on your side with a pillow between your legs and another under your bump for support.
• If you prefer sleeping on your back, place a rolled-up duvet or pillow behind you to slightly tilt your body.
• When getting out of bed, roll onto your side and push yourself up to avoid putting pressure on your tailbone.

4. Apply Ice for Pain Relief

If your tailbone pain flares up, applying ice can help reduce inflammation. Wrap an ice pack or a bag of frozen peas in a towel and place it on the painful area for 10–20 minutes. You can do this up to three times a day as needed.

5. Modify Daily Activities

Small changes to your daily routine can make a big difference:

• Avoid lifting heavy objects. If you must lift something, bend your knees and keep the object close to your body.
• When climbing stairs, lead with your less painful leg going up and your more painful leg going down. Alternatively, try going sideways.
• Wear flat, supportive shoes to maintain proper alignment.

6. Stay Active Within Your Limits

Gentle movement can help alleviate tailbone pain. Avoid activities that worsen your pain, but try to stay as active as possible. Walking, swimming, and prenatal yoga are excellent options.

Preparing for Labor and Delivery

As you approach your due date, consider how tailbone pain might affect your labor and delivery. Here are some tips:

• Discuss comfortable birthing positions with your healthcare provider. Include these preferences in your birth plan.
• Consider a water birth, which allows for greater freedom of movement and can reduce pressure on your tailbone.
• During labor, stay upright or kneel to use gravity to help your baby move downward.

After the Birth: Continuing Care

Tailbone pain doesn’t always disappear immediately after childbirth. Here’s how to care for yourself postpartum:

• Continue using a tailbone pain pillow when sitting.
• Take prescribed pain relief as needed.
• Accept help with baby care and household tasks to avoid overexertion.
• Gradually increase your activity level as you feel able.

When to Seek Professional Help

If your tailbone pain persists or worsens, consult a physiotherapist. They can provide personalized exercises to strengthen the muscles supporting your tailbone and improve your posture. Additionally, they may recommend stretches for tailbone pain and other techniques to help you recover.

Remember, tailbone pain during pregnancy is common but manageable. With the right strategies, you can reduce discomfort and focus on enjoying this special time.

Exercises to Relieve Tailbone Pain During Pregnancy

Tailbone pain during pregnancy can be challenging, but targeted exercises can help alleviate discomfort and strengthen the muscles supporting your pelvis and lower back. Below, we’ll explore effective exercises, including pelvic floor exercises, stretches, and strengthening routines, to help you find relief.

Why Pelvic Floor Exercises Matter for Tailbone Pain

The pelvic floor muscles stretch from the pubic bone at the front to the tailbone at the back. Strengthening and relaxing these muscles can significantly reduce tailbone pain. It’s essential to both contract and fully relax your pelvic floor muscles for optimal results.

If your pelvic floor muscles are too tense, it can be difficult to strengthen them effectively. A tight pelvic floor can also lead to other issues, such as constipation, bladder pain, and discomfort during intercourse. Learning to relax these muscles is just as important as strengthening them.

How to Relax Your Pelvic Floor Muscles

Relaxing your pelvic floor muscles requires practice and focus. Here’s a step-by-step guide to help you get started:

• Find a Comfortable Position: Lie on your back with your knees bent and feet flat on the bed. Alternatively, sit in a supported position if lying down is uncomfortable.
• Practice Diaphragmatic Breathing: Place your hands on your stomach and breathe deeply, allowing your stomach to rise as you inhale. Hold your breath for 4–5 seconds, keeping your shoulders relaxed.
• Relax Your Pelvic Floor: As you hold your breath, imagine your pelvis widening. Consciously relax your pelvic floor muscles from front to back, as if you’re letting go completely. Avoid actively pushing—this is about releasing tension.
• Exhale Slowly: Release your breath with a gentle sigh, allowing your body to relax fully.

Practice this technique regularly to improve your ability to relax your pelvic floor muscles. Once you’ve mastered it, incorporate it into your pelvic floor exercises by relaxing on the inhale and contracting on the exhale.

Pelvic Floor Muscle Exercises

1. Slow Contractions (For Urge Incontinence and Urgency)

• Lie on your back with your knees bent and feet flat on the bed.
• Tighten your pelvic floor muscles as if you’re trying to hold in wind, then bring the contraction forward as if stopping urine flow.
• Avoid using your stomach or buttock muscles. There should be no visible movement.
• Hold the contraction for 3–5 seconds, gradually building up to 10 seconds as you gain strength.
• Relax your pelvic floor for at least 6 seconds between contractions.

2. Quick Contractions (For Stress Incontinence)

• Lie on your back with your knees bent and feet flat on the bed.
• Tighten your pelvic floor muscles as described above.
• Hold for 1 second, then relax for 1 second. Repeat 10 times.

Perform both slow and fast contractions 10 times, 3–4 times a day for the best results.

Additional Exercises for Tailbone Pain Relief

1. Buttocks Squeezes

• Lie or sit in a comfortable position.
• Squeeze your buttocks together and hold for 10 seconds.
• Relax and repeat 10 times.

2. Transversus Abdominis Activation

• Lie on your back with your knees bent and feet flat on the bed.
• Take a deep breath in, then gently draw your lower abdomen toward your spine as you exhale.
• Hold this position while continuing to breathe, then relax.
• Aim to hold for 10 seconds and repeat 10 times.

3. Pelvic Tilting

• Lie on your back with your knees bent and feet flat on the bed.
• Draw in your lower abdomen and tuck your tailbone under, flattening the curve of your lower back.
• Hold for a few moments while breathing, then relax.
• This exercise can also be done standing or on your hands and knees.

4. Bridging

• Lie on your back with your knees bent and feet flat on the bed.
• Draw in your lower abdomen and tilt your pelvis as described above.
• Lift your bottom off the bed and hold for 3–5 seconds, gradually increasing to 10 seconds.

5. The Clam

• Lie on your side with your knees and heels together.
• Lift your top leg while keeping your heels together. Avoid rocking backward.
• Repeat 10 times on each side.

6. Hamstring Stretch

• Sit or stand with one leg stretched out in front of you and your toes pointing upward.
• Lean forward over your straight leg until you feel a stretch along the back of your thigh.
• Hold for 30 seconds and repeat 3 times on each side.

Final Tips for Managing Tailbone Pain

Incorporate these exercises into your daily routine to strengthen your pelvic floor, improve posture, and reduce tailbone pain. Remember to listen to your body and avoid any movements that cause discomfort. If your pain persists or worsens, consult a physiotherapist for personalized guidance.

By staying active and practicing these exercises, you can manage tailbone pain during pregnancy and focus on enjoying this special time in your life.