Do you have tailbone pain during pregnancy? Consider these solutions to lessen it

Introduction

       It is not all that rare for women to have tailbone pain during pregnancy. More than half of expecting women are affected by this pain.

       Most women, about 70%, experience low back pain at some time in their life. However, during pregnancy, back discomfort increases significantly. Between half to 80% of expecting mothers report moderate to severe tailbone discomfort.

        Even more surprising is that roughly 10% of pregnant women suffer significant tailbone pain. This mainly happens because the ligaments in the pelvic area become lose.

       Among the expected joy of pregnancy, it is sad to note that women may develop some medical complications, and one of them is tailbone pain. This discomfort can be worsened during pregnancy by factors such as extra weight and pressure on the tailbone caused by the baby sitting in the pelvis.

Tailbone, what it is?

At the bottom of the sacrum is a small bone that connects with the pelvis called the coccyx otherwise known as the tailbone.

      This connection is referred to as sacrococcygeal symphysis, which has support from five ligaments. The anterior longitudinal ligament and supraspinal ligament, which extend up to the base of the head and neck, are also attached to the coccyx!

        Many of our movements are pain-free because of their mobility and their linkages.
This avails more space for babies during labor.

Tailbone pain during pregnancy

Tailbone pain, also known as coccydynia or coccyx pain, refers to a condition where one experiences discomfort at the base of the spine.

The “levator ani” muscle, part of the pelvic floor muscles group, and other ligaments join the coccyx at its base. This indicates that besides causing pain around the tailbone region, coccyx pain causes a tight pelvic floor during childbirth.

What complicates pain in the coccyx?

Pregnancy can cause coccyx discomfort, but a variety of other things might increase a person’s risk of developing the condition or exacerbate existing pain. The following items often exacerbate coccyx pain:

• extended durations of sitting
• Bad alignment
• massive object lifting
• Leaning forward
• climbing a staircase
• Having a constipation
• birth trauma
• how to manage tailbone

Instant Ways to Reduce Pain in the Tailbone During Pregnancy

There are a few things you can attempt to relieve your pregnancy-related tailbone discomfort, even while you can’t alter the underlying causes.

• 3 times a day, ice the coccyx for 10 to 15 minutes. (Be careful not to suffer an ice burn by placing your ice pack directly into bare skin; instead, wrap it in a cloth or flannel).
• Apply heat to your tailbone. Grab a heating pad as soon as the pain appears.
• Put a coccyx cushion to use. Because there is a coccyx cutout in this cushion, pressure over the bone is lessened. The cushion can be used on a sofa, in a work chair, or even in the car.
• Take a lateral position. If you can, try laying on your side instead of sitting up, as this relieves strain on your tailbone.
• Consider receiving pelvic floor therapy. Your coccyx may be producing tightness in the attachments to your muscles or spasms if it hurts. The pelvic floor will be involved in this. To help with the reduction of tightness, down-train, or relaxing techniques, can require internal or external treatment.
• Give the region a massage. Pain can be reduced by relaxing the nearby muscles, such as the hip rotators or gluteal muscles.
• Inhale! The pelvic diaphragm which is also referred to as the pelvic floor works together with the respiratory diaphragm

What causes tailbone pain in pregnant women?

During gestation, a woman’s body releases relaxin hormone. This hormone makes the ligaments in the pelvic area to become loose and flexible leading to contractions of the pelvic muscles. In addition, there are several further causes of tailbone pain during pregnancy:

• due to the baby’s weight, the pelvis may shift slightly forward.
• inactivity and changes in sleep and awake cycle and sleeping postures during the gestation period can increase pressure on the coccyx(tailbone). 
• Sitting on a hard surface might result in trauma. You might feel pain if you spend a lot of time sitting directly on the tailbone.
• The soft tissue around the coccyx will get inflamed with repeated motions. One method to demonstrate this is to ride a bike.
• Trauma can also result from a difficult delivery, an accident that leaves you bruised and dislocated, or a fall or accident that breaks your bone near your coccyx.
• Illnesses such as infections or tumors can also induce pain.
• Some people may develop coccydynia during pregnancy or even after giving birth. A baby’s growing body puts more pressure on its pelvis, which can cause discomfort. The third trimester of pregnancy releases hormones that promote more movement, which can push the coccyx and result in discomfort.
• Furthermore, the head of your developing child could come into contact with your tailbone, resulting in severe pain.
• Additionally, a herniated disc that feels like it’s pressing on the tailbone or constipation might be made worse by pregnancy.

How to release tension from your tailbone

There are steps you may do to seek relief from tailbone discomfort, which is more common in the late second and third trimesters but cannot completely be avoided.

1. Adjust your posture

Your spine may suffer if you overarch or slump forward during pregnancy.

 When you sit:

• keep your feet flat on the floor
• Maintain a straight posture and align your tailbone with your spine.
• Activate your abdominal muscles and sustain a straight neck and a slightly bent back.

Because your ligaments are more pliable during pregnancy, maintaining your balance and symmetry is even more important.

To Avoid:

• spending a lot of time in bed in one position
• crossing your legs
• while standing on one leg, putting on pants.

2. Make use of cushion protectors

Your tailbone might be relieved of pressure by using a specific seat cushion.

• Specialized pillow

 Consider utilizing a wedge-shaped pillow in place of a donut pillow. Consider utilizing a wedge-shaped pillow with a tailbone area cutout.

• Additional pillow

Place an additional pillow between your legs when you’re sleeping This can help you keep your hips and knees in a more neutral, comfortable position

Take a pain reliever

Pregnant women are usually advised to minimize or avoid taking over-the-counter drugs. However, some home remedies can help relieve tailbone pain such as:

1. Placental anesthetic patches
2. Acetaminophen (Tylenol)
3.  Flexeril is a muscle relaxant

Always get medical advice before using any drug.

3. Prevent constipation

Tailbone discomfort is easily caused by constipation if not worsened because it is situated near your rectum. The hormones that come with pregnancy can make you prone to constipation, and when you are also on iron supplements may make food more difficult for you to digest.

Below are simple measures to keep things moving and prevent constipation during pregnancy:

• consuming lots of water
• Engaging in regular exercise
• Consuming foods high in fiber

4. See a Physical Therapist

• Your doctor might advise you to see a physical therapist if the severity of your tailbone pain is not improved by previous treatments. A physical therapist works to improve strength and flexibility, address the underlying instability that is causing the pain, and lessen muscular soreness by taking the following measures
•  Lumbar spine mobilization
• Hip mobilizations
• Cupping and instrument-assisted soft tissue release
• Pelvic floor soft tissue release is carried out both internally and externally, along with tailbone joint mobilization.
• Applying dry needling to the glutes, pelvic floor, and adjacent muscles
• Stabilization exercises typically include core, glute, and balance work

These are methods to relieve your tailbone pain may be suggested by your physical therapist:

• Perform yoga or stretches
• Perform exercises.

5. Stretches

During pregnancy, the following stretches may help ease pain in the tailbone area:

Cat-cow stretch:

The cat-cow stretch is this.

• Place your wrists beneath your shoulders and your knees under your hips while you begin on your hands and knees.
• Maintain a long neck by glancing down and out.
• Press into your hands
  • as you release the breath, circling your spine.
• Breathe out and rotate into a cat pose
• Breathe in and make a cow pose arch.

        Ten times over, repeat.

Child pose:

• Sit on your knees while kneeling.
• With your forehead resting on the ground, slant forward while maintaining your buttocks on your heels.
• With your hands facing up, position your arms so they are adjacent to your legs

            This should feel like a relaxing, comfortable stretch in your lower back. Hold the position for 5-10 seconds.

Downward-facing dog: 

• Start on your knees and hand on the mat.
• Make sure your body creates an inverted V as you inhale by straightening your legs and lifting your hips toward the ceiling.
• Lower your head and direct your gaze on your navel.
• Attempt to extend your legs straight and press your heels into the mat.

Stretch in Figure 4

Figure 4 facilitates stretching of muscles around hips, thighs, and legs. This stretch helps in relaxing your piriformis which often spasms together with the pelvic floor as well as the posterior wall of the pelvic floor.

To execute this stretch, take the following actions:

• Begin by reclining on your back.
• With your feet flat on the ground, bend your knees so they point up toward the ceiling.
• Bring your right leg closer to your body and fold it so that your ankle sits over your left knee.
• Pull the hands in the direction of your body, encircling your right thigh.
• Hold the stretch for a duration of 30 to 60 seconds.
• Continue using the other leg.

Pigeon Pose

Another popular yoga pose that opens the hips is Pigeon Pose. This stretch works the lower back, the glute muscles on the bent leg, and the iliopsoas muscle on the straight leg.

This posture can be tough on the knees and needs a lot of flexibility, but it’s a great deep stretch post for treating tailbone discomfort! It is advised that you forego this stretch and substitute the Figure 4 stretch if you have knee issues or feel too stiff to hold this position.

• To start, take a seat at a table.
• With your right foot pointed toward the left side of the mat, extend your right leg forward, bending it at the knee, and fold it in front of you.
• Stretch your left leg as far back as it is comfortable while pressing the top of your left foot against the mat.
• This position can be done as a fold, with your chest pressed as near to the mat as possible, or as a backbend, with your head raised and your chest held high.
• After ten slow, deep breaths, hold this stance for the other leg.

Conclusion

In conclusion, tailbone pain during pregnancy is a common yet manageable condition. Understanding its causes, symptoms, and effective coping mechanisms empowers expectant mothers to navigate this phase with greater ease. By combining self-care strategies, medical interventions, and emotional support, individuals can embrace the journey to motherhood with resilience and comfort.

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