“When does tailbone pain start during pregnancy?”
This is a question that many people ask on Google.
It got us wondering: Do many people just assume tail pain is an inevitable part of pregnancy, something they’ll have to “suffer” at some point?
We are here to assure you that it is not!
Although common, there are many things you can do to prevent or relieve tailbone pain or coccydynia. First, let’s cover some basic information about your tail and what tail pain is like. Next, we’ll discuss the common causes of tailbone pain during pregnancy and what you can do to prevent or relieve the pain.
Where is Tailbone and what does it do?
The tail, or coccyx, it is located at the very base of the spine and serves as an attachment point for tendons, ligaments, and muscles. It supports and stabilizes a person while sitting, especially when leaning back in a chair.
How is tail pain?
Tailbone pain mainly manifests as pain and tenderness at the base of your spine (near the top of your bottom). The pain can range from dull and aching to sharp. This pain can be worsened by sitting for long periods, especially on hard or poorly protected surfaces, or during certain movements, such as standing up from a sitting position. The sensation can also radiate to the lower back or buttocks, making everyday tasks very uncomfortable.
What causes tailbone pain?
During pregnancy, the following changes can lead to tailbone pain:
- Hormonal changes: Pregnancy triggers the release of hormones such as relaxation, which relaxes the ligaments in the pelvis to prepare the body for childbirth. While this is a necessary adjustment, it can also lead to increased mobility in the coccyx area, resulting in discomfort or pain.
- Increased weight and pressure (especially from a sitting position): As pregnancy progresses, the added weight of the growing fetus increases the load on the spine and pelvis. This can put extra pressure on the tail, especially when leans back on a chair, or lying down. Both of these positions can increase pressure on the tailbone.
- Attitude changes: The center of gravity shifts forward and upward as the uterus expands, often causing pregnant women to unconsciously adjust their posture by leaning back to compensate (as you can see below). These adjustments can add stress to the lower back and coccyx, contributing to discomfort.
- Direct pressure from the baby: In later stages of pregnancy, the baby’s position can put direct pressure on the tailbone, especially if the baby is in back (Feet or bottom first) position. This pressure can be uncomfortable and cause pain in the tail area.
- CHILD BIRTH: During vaginal birth, the coccyx is pushed back as the baby moves through the birth canal, which can lead to bruising, dislocation or fracture of the coccyx. Although this is more directly related to postpartum coccydyniastrain on the coccyx during childbirth can also worsen existing pain during pregnancy.
- Previous Injuries: People with a history of tailbone pain before pregnancy may find that their symptoms worsen during pregnancy due to increased stress and hormonal changes.
- Sedentary life: Prolonged sitting, especially on hard or poorly protected surfaces, can worsen tailbone pain. People who limit their physical activity during pregnancy and spend more time sitting may experience increased discomfort.
When does tailbone pain start during pregnancy?
As mentioned before, the tail pain does not necessarily have to start not at all during pregnancy. For those who experience tailbone pain, there is no universal timeline for its onset, although it is most commonly reported in the second and third trimesters. This variation is due to the body’s individual reactions to pregnancy-related changes in weight, posture and hormone levels.
How to help prevent tailbone pain
Prevention of tailbone pain during pregnancy involves a combination of exercises, postural adjustments, and lifestyle modifications aimed at minimizing stress on the tailbone. Here are some strategies:
- Maintaining neutral (pelvic) alignment: Practice sitting in neutral alignment (with the weight on your ‘sit’ bones rather than your tailbone) and distributing your weight evenly across both hips.
- Deep Core Feature Improvement: Improving deep core functionality is the most important significant which you can do to prevent almost all pregnancy aches and injuries because of the systemic effect that deep core work has on the entire body. Especially with tailbone pain, the core muscles help support the pelvis and tailbone. I start with 360° Breathing (aka the #1 most effective core exercise) and practice incorporating it into your movements. Then, sir Pelvic floor activations and practice them a few times a day.
- Focus on Strength Training (especially the glutes): With your body in neutral alignment and your deep core muscles well activated, the next most important strategy is to focus strength training. The normal changes of pregnancy put a lot of extra stress on the body, which is why there are so many “common” pregnancy pains. The stronger you are, the better your body will be at handling the increased stresses placed on it. In the case of tail pain, strengthening it buttocks (with exercises like squats and bridges) are especially important because they work with the core to support the pelvis and tailbone. For safe and effective strength training programs at all stages of pregnancy, explore us self-directed training programs.
- Mobility work: Stretch regularly, emphasizing gentle stretches for the lower back, hips and pelvic area to relieve tension. Try these mobility exercises to prepare for birth for a little extra kick to prepare your body for an easier delivery.
- Avoid prolonged sitting: Take frequent breaks to get up and move around if your work or daily activities involve long periods of sitting. When sitting, alternate between different sitting positions to relieve pressure on your tailbone.
- Mindful Movement: Be careful when moving from a sitting to standing position or when lifting objects. Try bending your knees and moving forward neutral alignment to minimize unnecessary pressure on your tail.
How to help relieve tailbone pain
All of the above strategies are also useful for pain relief. In addition to these, you can incorporate the following pain management tips.
- Use a donut pillow or a wedge pillow: Sitting on a donut pillow or specially designed wedge pillow can relieve pressure on the tailbone.
- Consult an expert: A physical therapist can provide individualized exercises, manual therapy, and postural and movement advice to relieve pain and improve pelvic alignment. If the pain is severe or persistent, consult a specialist, such as a physiatrist or pain management doctor.
- Consider acupuncture or massage therapy: Some people find relief from acupuncture or massage therapy focusing on the pelvic area. Make sure the practitioner has experience treating pregnant clients.
Want additional resources?
As mentioned above, safe and effective strength training can be the key to alleviating most of the aches and pains of pregnancy because it prepares the body to be able to are managed more successfully these pressures. For safe and effective full body workouts at all stages of pregnancy, explore us Pre and Postnatal Self-Guided Education Programs.
To learn how to design safe and extremely effective strength training programs for pre and postnatal clients, see our industry leaders Pre-Postnatal Fitness Specialist Certification.
