Tailbone pain in early pregnancy is one of the most common aches women experience. Whether you’re in your first, second, or third trimester, tailbone discomfort can strike at any time.
What Is the Tailbone and Why Does It Hurt?
The tailbone, also known as the coccyx, is located at the very bottom of your spine. It’s made up of three to five small bones connected by joints and cartilage. The tailbone supports your body when sitting and serves as a key attachment point for pelvic floor muscles—the muscles that support your expanding uterus, vagina, and eventually your growing baby during pregnancy.
From the moment you conceive, your body begins to release hormones that soften your joints, ligaments, and muscles. This natural process is designed to make space for your baby to grow and prepare your body for childbirth. While this flexibility is helpful for your baby, it can cause tailbone pain and other discomforts for you.
Relaxed ligaments and joints can make the tailbone overly mobile and misaligned, which can lead to radiating lower back pain. As your uterus grows, it also puts increasing pressure on the tailbone, especially as the pregnancy progresses.
Pain During Pregnancy?
There are many easy ways to ease tailbone pain and sometimes make it disappear altogether. In this article, we will focus on a few stretches that create space and relieve pressure on the tailbone area but here are some ideas you can implement in your everyday life:
- Sit upright and maybe use a yoga ball instead of a regular chair. This will help you to keep your spine aligned and to gently open your hips.
- Sleep on your left side with a pillow between your legs. It will improve your blood circulation and your digestion as well as maintaining your hips aligned during the night.
- Move! Walk, swim, dance, pilates, yoga, gym… the choice is yours! Just do it!
- Be mindful with the weight gain. Don’t overuse the excuse “I’m pregnant” to indulge in overeating not-so-healthy food all the time. If you put on more than you should for the health of your baby, the extra kilos will come adding to the pressure on your back.
- Use heat! Maybe apply a hot pad or take a hot bath. The heat will help to dissolve the tensions and soothe the pain.
4 Stretches For Tailbone Pain During Early Pregnancy Infographic
Pelvis Rotations
Start standing with your feet hips-width apart and bend your knees slightly. Make the motion of tucking and untucking your tailbone, letting the hips “swing” from back to front. Take your time to explore the motion.
Then let your hips move freely from side to side. And then move them in all directions mindfully, front , right, left, back, making figure-8 motions, letting your hips move as they want, releasing any tension held in this area.
Cat Pose / Cow Pose – Marjaryasana / Bitilasana
From a table top position with the hands below the shoulders and the knees below the hips, start with an inhale, pressing the hands firmly on the floor, letting the belly drop, opening the chest to the front and looking up.
On the exhale, round your back, trying to press the part in the middle of your shoulder blades towards the ceiling, tucking your tailbone and looking towards your navel. Synchronize your breath with the movement and do 10 or 15 cycles.
Downward Facing Dog Pose – Adho Mukha Svanasana
Still from a Table Top position, start by tucking your toe. Then slowly press your hips up and back until your arms are in line with your shoulders and legs are extended. Here feel free to bicycle your legs, move your hips around a bit. Do what feels good for your body.
This pose will nicely stretch all the main muscles of your back body.
Extended Child’s Pose – Balasana
From the Table Top position, sit back on your ankles. Open your knees wide enough to create a space for your belly and slowly fold forward, keeping the hips as close to your feet as possible. If you want you can place a rolled-up blanket or pillow underneath your head and chest, or simply rest your forehead on the floor.
Breathe deeply in this posture, relaxing the whole body and allowing the breath to go all the way down into your lower back with every inhalation.
Featured Video:4 Easy Stretches For Tailbone Pain During Early Pregnancy
Conclusion
Tailbone pain during early pregnancy can literally be a pain in the *ss! And the drugs you would normally take are not safe for pregnant women. But luckily, a few adjustments in your posture, your sleeping position and targeted stretches can do the trick and relieve partially or completely your pain.
You can also find a good chiropractor that will help you put everything back in place.
About
Clementine
Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..
https://www.jivasoul.com/prenatal-yoga-for-healthy-pregnancy