Tailbone pain during pregnancy can feel frustratingly specific: that sharp or achy discomfort right at the base of your spine that makes sitting, standing up, or getting comfortable harder than it should be.
While tailbone pain, or coccydynia, is common as pregnancy progresses, it is not an inevitable part of pregnancy that you simply have to suffer through. Once you understand why tailbone pain happens, there are practical steps you can take to help prevent it, reduce discomfort, and better support your body through the changing demands of pregnancy.
While common, there are many things you can do to prevent or relieve tailbone pain,
Read on to learn:
- What tailbone pain feels like during pregnancy
- When tailbone pain may start during pregnancy
- Common causes of tailbone pain during pregnancy
- How to help prevent tailbone pain
- How to help relieve tailbone pain
Quick Answer: Tailbone pain, or coccydynia, is common during pregnancy, but not inevitable. It is most commonly reported in the second and third trimesters, though it can occur at any time or not at all. Hormonal changes, increased pressure on the pelvis, shifts in alignment, prolonged sitting, previous tailbone injuries, and the baby’s position can all contribute to discomfort. Improving alignment, strengthening the deep core and glutes, staying active, and using supportive cushions can help prevent or relieve symptoms.
What Does Tailbone Pain Feel Like?
The tailbone, or coccyx, is located at the very base of the spine. It serves as an attachment site for tendons, ligaments, and muscles, and helps support and stabilize the body while sitting, especially when leaning back.
Tailbone pain, also called coccydynia, typically feels like pain or tenderness at the base of the spine, near the top of the buttocks. It may feel dull and achy or sharp and more intense. This pain is often worse after sitting for long periods, especially on hard or minimally cushioned surfaces. It may also flare when moving from sitting to standing. In some cases, the discomfort can radiate toward the lower back or buttocks, making everyday movements feel more uncomfortable than usual.
When Does Tailbone Pain Start During Pregnancy?
Tailbone pain does not need to start during pregnancy at all. There are certainly things you can do to help prevent it. For those who do experience it, there is no universal timeline. That said, tailbone pain is often more common in the second and third trimesters as pregnancy-related changes become more pronounced. Increased weight, alignment shifts, hormonal changes, prolonged sitting, and, in some cases, the baby’s position can all increase stress on the tailbone.
The timing varies from person to person, but the key point is that tailbone pain may be common, but it is not something you simply have to accept as part of pregnancy.
What Causes Tailbone Pain During Pregnancy?
During pregnancy, the following changes can lead to tailbone pain:
- Hormonal Changes: Pregnancy triggers the release of hormones such as relaxin, which helps prepare the pelvis for birth by relaxing ligaments and other connective tissues. This necessary change can also increase mobility around the pelvis and coccyx, which may contribute to discomfort.
- Increased Weight and Pressure (especially from sitting): As pregnancy progresses, the added weight of the growing baby increases the load on the spine and pelvis. This can put extra pressure on the tailbone, especially when sitting with weight shifted backward or slouching.
- Alignment Changes: As the belly grows, the center of gravity shifts forward and up. Many pregnant people unconsciously lean backward to counterbalance, which can add stress to the lower back and tailbone.
- Direct Pressure from the Baby: In later stages of pregnancy, the baby’s position can exert direct pressure on the tailbone, especially if the baby is in a breech (feet or bottom first) position. This pressure can be uncomfortable and cause pain in the tailbone area.
- Childbirth: During vaginal delivery, the coccyx is pushed backward 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 coccydynia, the strain on the coccyx during childbirth can also exacerbate existing pain during pregnancy.
- Previous Injuries: Individuals with a history of tailbone pain prior to pregnancy may find that their symptoms more likely to return or worsen due to the added strain and hormonal changes of pregnancy.
- Prolonged sitting: Sitting for long periods, especially on hard or poorly cushioned surfaces, can aggravate tailbone pain. This may be more noticeable for those who become less active or spend more time sitting during pregnancy.
How to Help Prevent Tailbone Pain During Pregnancy
Preventing 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:
- Maintain Neutral (Pelvic) Alignment: Practice sitting in neutral alignment with your weight on your “sits” bones rather than tucked under onto your tailbone. Aim to distribute your weight evenly on both hips and avoid slouching or leaning far back in a chair for long periods.
- Improve Deep Core Function: Improving deep core function is the most significant thing you can do to help prevent nearly all pregnancy pains and injuries because of the systemic effect that deep core function has across the entire body. With tailbone pain specifically, the core muscles help to support the pelvis and tailbone. Begin with 360° Breathing (a.k.a. the #1 most effective core exercise) and practice incorporating it into your movements. Then, master Pelvic Floor Activations to help build better pelvic floor strength and control.
- Focus on Strength Training (especially glutes): The stronger your body is, the better it can manage the added stresses of pregnancy. For tailbone pain specifically, glute strengthening exercises like squats and bridges can be especially helpful because the glutes work with the core to support the pelvis and tailbone.
- Add Gentle Mobility Work: Gentle stretches for the lower back, hips, and pelvic area can help relieve tension and improve comfort. Avoid forcing deep stretches, especially if they create more discomfort.
- Avoid Prolonged Sitting: Take frequent breaks to stand, walk, or change positions if you sit for long periods. When sitting, alternate positions and use supportive cushioning when needed.
- Mindful Movement: Be cautious when transitioning from sitting to standing or lifting objects. Bend your knees, move in neutral alignment, and avoid movements that place unnecessary pressure on the tailbone.
How to Help Relieve Tailbone Pain During Pregnancy
All the above strategies are also helpful in alleviating pain. In addition to those, you can incorporate the following tips to manage pain.
- Use a Donut Cushion or Wedge Pillow: Sitting on a donut cushion or a specially designed wedge pillow can relieve pressure on the tailbone.
- Consult with a Specialist: A physical therapist can provide tailored exercises, manual therapies, and advice on posture and movement to alleviate pain and improve pelvic alignment. If pain is severe or persistent, consult with 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. Ensure the practitioner is experienced in treating pregnant clients.
Tailbone pain during pregnancy may be common, but it is not something you simply have to accept. By improving alignment, building deep core and glute strength, changing positions often, and using support when needed, you can reduce unnecessary stress on the tailbone and move through pregnancy with more comfort and confidence.
Frequently Asked Questions About Pregnancy Tailbone Pain
Is tailbone pain normal during pregnancy?
Tailbone pain is common during pregnancy, but it is not inevitable. It can happen as pregnancy-related changes increase stress on the tailbone, but strategies like improving alignment, strengthening the deep core and glutes, changing positions often, and using supportive cushions can help prevent or reduce discomfort.
When does tailbone pain usually start during pregnancy?
It does not necessarily need to start at all. It can be prevented with a focus on moving in neutral alignment, optimizing deep core function, focusing on strength training, performing gentle mobility work, and avoiding prolonged periods of sitting. For those who do experiece int, there is no universal timeline, but it is often more common in the second and third trimesters as weight gain, alignment shifts, hormonal changes, prolonged sitting, and pressure from the baby become more pronounced.
What helps relieve tailbone pain during pregnancy?
Helpful strategies include using a cushion or wedge pillow, changing positions often, applying gentle heat or cold, improving sitting alignment, strengthening the deep core and glutes, and working with a physical therapist or healthcare provider if pain is severe or persistent.
Can exercise help reduce tailbone pain during pregnancy?
Yes, the right exercise strategies may help. Deep core work, Pelvic Floor Activations, glute strengthening exercises like squats and bridges, gentle mobility work, and mindful movement can help support the pelvis and reduce unnecessary stress on the tailbone.