Are you suffering from shooting tailbone pain while you are expecting? Do you want to obtain relief from the discomforting tailbone pain? If you said yes, then you need to follow certain effective tips to alleviate the pain and have a comfortable, pain-free pregnancy. And, if you are wondering what tailbone pain is exactly about and how to get rid of it, then think no further. Rest all your worries by reading the article.
What Is Tailbone Pain?
Tailbone pain, also known as coccydynia and lower back pain, is one of the most common complaints in pregnancy. Tailbone, which is also called coccyx, is a small bone triangular in shape that is located at the lower end of your spine and between your upper buttocks. Most tendons, ligaments, and muscles pass through it. Its function is to stabilize your posture when you sit. In pregnancy, the fetal growth exerts greater pressure than usual in your lower extremities that may make you suffer from tailbone pain. However, certain techniques and gentle exercises can help ease your pain and discomfort significantly. Scroll down to learn all about them.
Find Below Nine Easy Yet Effective Tips To Relieve Tailbone Pain In Pregnancy
1. Sleep On Left Side
When suffering from tailbone pain while expecting, make sure you sleep on your left side by placing a pillow between your both the knees. It helps minimize the discomforting pain as well as improve digestion and circulation significantly.
2. Follow Good Posture
Siting in poor posture is one of the main cause of tailbone pain. So, correct your posture. Make it a habit to sit upright with neck straight, your core engaged, both the feet flat on the floor, and having your back a bit curved. You can cross an ankle over your other knee if you find it discomfort at times, as this help minimize pelvic discomfort and pain.
3. Change Your Positions Timely
If your working hours make you sit for a long time, make sure you get up and have a short walk around every hour. Also, use a chair pillow for better comfort when sitting for a long. Also, avoid standing for long hours. Move around as it help reduce your discomfort and tailbone pain. Avoid bending down to pick up anything lying on the ground.
4. Avoid Lot Of Weight Gain
Even though weight gain is inevitable during pregnancy, try not to put on a lot of weight. Putting on excess of weight while expecting may subject your lower back and various body tissues to a lot of strain. As a result, you may suffer from tailbone pain as well as make your deliver challenging. So, you need to regulate your weight gain effectively. Avoid overeating and gaining excess of weight. Control your food cravings.
5. Exercise Regularly
Make sure you perform safe and appropriate exercises at least half an hour daily during your pregnancy phase. Go for a brisk walk daily in the morning as it regulates the stress on your back. It also soothes your sore muscles and promotes the right pelvic movements. If you know swimming and have pool in the vicinity, go for swimming as it is one of the best exercises to follow while expecting. Besides these exercises, you can perform simple, gentle stretching exercises, yoga poses, such as pre-natal yoga, and other safe and suitable exercises to minimize your tailbone pain while expecting.
6. Massage Your Tailbone Region
Massaging your affected tailbone area properly can help you obtain relief from the discomforting pain. You can choose to go for a pregnancy chiropractor or physiotherapist to get your tailbone region massaged appropriately for a better relief.
7. Do Not Lift Heavy Objects
Picking up or lifting heavy objects can strain your lower back’s tissues during pregnancy. This can increase your joints’ and tissues’ laxity, thereby increasing the risk of making them slip out of the alignment, and they may aggravate your tailbone pain. So, make sure you avoid lifting heavy object strictly while expecting.
8. Apply Heat
Applying heat to your painful body can help alleviate the tailbone pain and discomfort. Have a warm bath regularly. You can have a tub bath by getting into warm water, which is warm appropriately and not very hot. Also, you can apply a warm compress or a good heating pad to your pain affected lower back, as it helps minimize the pain and loosen up your tight tissues.
9. Empty Your Bowels Regularly
Due to the hormonal changes in your body while expecting can make you suffer from constipation. So, you may have full bowels, which puts pressure on your tailbone, that can aggravate your tailbone pain. You need to ensure smooth bowel movements and empty your bowels regularly to minimize your discomfort. So, make sure you add foods abundant in fiber, drink plenty of water, go for brisk walking, and stay active during pregnancy as all these will promote smooth bowel movements that can relieve constipation and drive away your tailbone pain.
Now that you know these nine effective tips to reduce tailbone pain while expecting, make sure you follow all of them to get quick relief from it.