Tailbone Pain During Early Pregnancy 4 Stretches

Tailbone pain during early pregnancy is one the most common aches you can experience. First, second or third trimester, tailbone pain can strike at any time.

The tailbone, also known as coccyx, is located at the bottom of your spine. It is composed of three to five bones that are connected by joints and cartilage. It gives you support when you sit. It is one of the points of attachment of your pelvic floor muscles that support your vagina, your expanding uterus and future baby during pregnancy.

From the moment you get pregnant, your body starts releasing hormones to soften your joints, ligaments and muscles to make sure your baby will have the space to grow and your hips will be flexible enough for birth. This is great for the baby, but not always so great for the mummy.

With your ligaments and joints more relaxed, your tailbone may become over mobile and out of alignment, which may cause a radiating pain in your lower back. The increasing pressure of the uterus on the tailbone may also add to the problem as the pregnancy moves forward.

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:

1. 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.
2. 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.
3. Move! Walk, swim, dance, pilates, yoga, gym… the choice is yours! Just do it!
4. 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.
5. Use heat! Maybe apply a hot pad or take a hot bath. The heat will help to dissolve the tensions and soothe the pain.

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.

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.

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.

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.

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.