Introduction:

Tailbone pain, also called coccydynia, is common in pregnant women. They feel discomfort or pain in the area of the coccyx (triangular-shaped small bone at the base of the spine). This pain starts due to sitting for a long time on hard surfaces, injury, or childbirth. It can also begin suddenly without any apparent reason or injury. This pain gives a sharp or achy feel, enhanced with activities like standing, sitting, or leaning back. It can be chronic or acute and can also lead to surgery or medical procedures in some cases.  Tailbone pain during pregnancy is a common discomfort that many women experience as their bodies adjust to the growing baby.

What Causes Tailbone Pain in Pregnancy?

Tailbone pain during pregnancy is mainly caused by physical changes and increased pressure on the pelvic area due to the growth of the child in the mother. In the pregnancy period, the relaxin hormone is released.  Relaxin is vital for a smooth delivery. This hormone helps loosen the ligaments of the pelvic region to prepare the mother’s body for childbirth. Also, it can make the tailbone more likely to get injured or strained. 

During pregnancy, the uterus grows gradually and pushes against the tailbone, which causes pain or discomfort with time. Natural things like changes in posture, weight gain, and the shift in balance during pregnancy can also increase tailbone pain. Many women experience this pain during pregnancy, though its severity and longevity vary from person to person. 

Tailbone pain is more common in the later stages of pregnancy, but it can start at any time, depending on factors like your body size, pelvis shape, and if you’ve been pregnant before. However, it’s usually worse in the third trimester when the baby’s size and position put the most pressure on the tailbone.

6 Tips to Get Rid of Tailbone Pain During Pregnancy

1. Straighten Your Posture

Maintaining proper posture during pregnancy is crucial to avoiding back pain and discomfort. Pregnancy causes hormonal changes that loosen ligaments and shift the center of gravity. This increases the risk of poor posture, which can strain the spine and back muscles.

• How to Maintain Good Posture:
  • Sitting: Sit flat on the floor and use a chair that supports your lower back. Keep your knees at a 90-degree angle.
  • Engage Core Muscles: Gently tighten your abdominal muscles to support your spine. This helps in maintaining an upright position.
  • Avoid Slouching: Ensure your neck is straight and your back is slightly curved. Slouching can lead to additional strain on your back.
  • Movement Tips: Avoid crossing your legs or standing on one leg while dressing. Change positions frequently to avoid stiffness.

2. Use Specialized Pillows

Specialized pillows can enhance support and comfort for tailbone relief. A wedge-shaped pillow with a cutout helps distribute weight more evenly and reduces pressure on the tailbone. While a donut-shaped pillow can provide some relief by creating space around the tailbone, it may be less effective. Additionally, placing a pillow between your knees while sleeping on your side can help keep your hips and knees aligned, further reducing pressure on the tailbone.

3. Consult a Physical Therapist

Consulting a physical therapist may be beneficial if your pain continues despite other treatments. A physical therapist can provide targeted care to reduce pain using techniques like myofascial release to alleviate tension in the pelvic floor muscles. They can also prescribe exercises to strengthen and enhance flexibility, which helps relieve discomfort and improve posture. Additionally, they may recommend using a belt or brace to offer extra support and stabilize the pelvis.

4. Avoid Constipation

Constipation can worsen tailbone pain by increasing pressure on the area. To prevent constipation, stay hydrated by drinking plenty of water, exercise regularly to support bowel regularity, and include fiber-rich foods such as fruits, vegetables, and whole grains to promote healthy digestion.

5. Take a Pain Killer

When dealing with pain during pregnancy, it’s important to use medications cautiously:

• Acetaminophen (Tylenol): Generally considered safe in moderation during pregnancy for relieving pain. However, always confirm with your healthcare provider.
• Muscle Relaxants: Medications like Flexeril might be used for muscle relief. Topical applications can help numb the area, but always consult your doctor before use.
• Consult Your Doctor: Before taking any medication, it’s essential to get advice from your healthcare provider to ensure safety for both you and your baby.

6. Stretching Exercises

Specific stretches can help alleviate tailbone pain and promote comfort:

• Cat-Cow Stretch:
  • Starting Position: On all fours, the hips are aligned with the knees, and the shoulders are aligned with the wrists.
  • Cow Stretch: Inhale, drop your belly, lift your tailbone, and arch your back, keeping your shoulders relaxed.
  • Cat Stretch: Exhale, round your back, press into your hands, and tuck your chin towards your chest.
  • Repetitions: Perform this sequence ten times.
• Child’s Pose:
  • Starting Position: On all fours, knees are broad, and feet are together.
  • Movement: Lower your buttocks towards your heels, letting your belly rest between your knees.
  • Duration: Hold the stretch for 5-10 seconds to feel a gentle stretch in your lower back.
• Downward-Facing Dog:
  • Starting Position: On all fours with knees on the floor.
  • Movement: Inhale, straighten your legs, and lift your hips to form an inverted V shape.
  • Focus: Keep your head between your arms and try to straighten your legs while pressing your heels towards the ground.

These practices and adjustments can help manage discomfort during pregnancy and promote overall well-being.

When Should You Call the Doctor about Tailbone Pain?

You must inform your doctor about any tailbone pain during your next visit. Still, you should contact them sooner if you experience daily pain that disrupts your everyday activities or if the pain is severe. Promptly addressing significant or persistent pain with your doctor can help ensure timely and appropriate treatment.

Final Thoughts

Tailbone pain, or coccydynia, is joint during pregnancy due to the physical changes and increased pressure on the pelvic area. This pain can start from sitting on hard surfaces, injury, or simply due to the growing uterus pushing against the tailbone. To manage this discomfort, try maintaining good posture, using specialized pillows for support, and avoiding constipation. If over-the-counter pain relief is needed, consult your doctor to ensure safety. Incorporating physical therapy and stretching exercises can also provide relief. If the pain persists or worsens, seek prompt medical advice to address it effectively.

FAQs

Q1. Is it okay to use heat or ice for tailbone pain during pregnancy?

Applying heat or ice can be helpful, but consult your doctor to ensure it’s safe for you and your baby.

Q2. How often should I change positions to avoid tailbone pain?

Change positions frequently throughout the day, especially if sitting for long periods, to prevent stiffness and reduce pain.

Q3. Can a physical therapist help with tailbone pain?

A physical therapist can provide targeted exercises and techniques to relieve pain and improve posture.

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