Top 5 Stretches for Tailbone Pain During Pregnancy

Coccydynia, or discomfort in the tailbone, can make routine activities at best difficult and at worst intolerable. This little, triangular coccyx bone is located at the base of the spinal column. It is also prone to bruising and even fracture. Hormones, as well as other conditions like constipation and your growing baby pressing against it, can cause pain.

During pregnancy, tailbone discomfort frequently resembles hip pain and lower back pain. It is important to note that there is no cure for this, but a few stretches for tailbone pain can relieve it.

The American College of Obstetricians and Gynaecologists (ACOG) states that pregnant women can profit from Adaptive Yoga and Pilates. Additionally, ACOG advises practicing prenatal yoga under the direction of a professional and avoiding postures that call for prolonged lying still or on the back.

Nevertheless, a few of the best stretches for tailbone pain are:

1. Downward-facing Dog

Your lower back, your spine and the backs of your legs will all benefit from this pose's stretching and strengthening exercises. Also, triceps, foot muscles, quads, and lats were all worked with this stretch.

How to Do:

Step 1: Tuck your toes in as you begin on all fours on the mat. As you press into your hands, inhale and softly raise your hips.

Step 2: Exhale. You can extend your hands or feet a little if it seems more comfortable. Push equally into all 10 fingers once you are in a comfortable position.

Step 3: You can extend your heels toward the floor or pedal your feet out here.

Step 4: Keep your upper back expanding, your spine stretching, and your shoulders firmly seated in their joints. Keep your focus on preventing your back from bending at this point.

2. Cat-cow

This stretch gradually strengthens the pelvis and lower back. Additionally, it eases pressure on your tailbone and improves spine mobility. Also, the muscles used include your arm, stomach, and back muscles are used during this pelvic tilt to move your spine.

How to Do:

Step 1: Start by keeping your feet flat i.e. toes should not be tucked. Then, keep your hips just above your knees and your shoulders exactly over your wrists.

Step 2: Drop your tummy as you inhale, letting your back arch while maintaining rolled-back shoulders. This is known as the cow position.

Step 3: Put pressure on your wrists and circle your upper back as you exhale. This is called the cat position.

Step 4: As you inhale and exhale, keep moving and repeat 10 times.

3. Standing Cat-cow

With this stretching exercise, the spine moves a bit differently and allows more mobility, thereby helping curb tailbone pain during pregnancy. The steps are provided below. 

How to Do:

Step 1: Start by standing about two feet from the wall with your feet slightly wider than hip-width apart.

Step 2: Keep your palms at shoulder height, press them into the wall and move your feet backward as you start to walk your hands down the wall. Use your body to form an "L" shape. As long as you feel stable, you are free to stay a little higher up if that seems better.

Step 3: Drop your tummy as you inhale. Allow your back to arc.

Step 4: Put your back against the wall and circle your upper back as you exhale.

4. Child’s Pose

This position is excellent for stretching the back and hips. In addition to the lower back and pelvis, it also relieves discomfort across the entire spine. Additionally, gluteal, hamstring, hip rotator, and spinal extensor muscles are all worked in this stretch.

How to Do:

Step 1: On the mat, start on all fours with your knees firmly beneath your hips. Your toes should be pressed together. By doing this, you'll be able to move your stomach between your knees without straining your hips.

Step 2: Feel your spine lengthen as you inhale.

Step 3: Lower your glutes to the heels as you exhale. Then, put your chin in a chest tuck.

Step 4: Keep the arms extended as you rest here with your forehead on the ground. Another option is to fold a blanket and rest your head on it.

5. Bridge

The hip flexors will benefit from this mild stretch. Also, as a result of this, your lower back, abdominals, and glutes are all strengthened. With this bridge pose, your lower back and hip pain may be relieved. This stretching primarily targets the gluteus maximus, quadriceps, hamstrings, rectus abdominis, and hip flexors.

How to Do:

Step 1: Your feet should be around hip-width apart while you lay flat on your back with bent knees. You can spread your feet a little further apart if it seems more comfortable. Make sure to keep your arms parallel to your body and straight.

Step 2: Your lower back should be lightly resting against the floor as you inhale, and as the movement flows through you, your hips should be raised.

Step 3: Hold for a few counts with your hips up over your chest.

Step 4: Roll each vertebra of your spine back onto the floor as you exhale.

Step 5: Maintain the lumbar spine's natural curve by keeping your lower back up.

Intermountain Healthcare claims that tailbone discomfort can be extremely painful, slow to subside, and challenging to treat. Luckily, this discomfort can be lessened with natural treatments, stretches to relieve tailbone pain and medications. Also, to aid in recovery, get enough rest and use protection.

Even though there is no known treatment for it, following delivery, the discomfort may go away on its own for a few weeks to months. So, if the stretches for tailbone pain don’t abate the pain, it is recommended to consult a doctor if the pain persists for a long time or is severe and you have any unexpected symptoms.