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Among many body pains that can occur during pregnancy, tailbone or lower back pain is the most common. As your fetus grows, the pressure increases in the lower extremities, leading to these pains. However, you can treat this pain with gentle stretching exercises, says Alicia M Silva in his publication, 'Preventing and managing back pain during pregnancy'. MomJunction presents information on relieving the coccyx pain and get rid of the condition.
What is tailbone pain?
The coccyx or tailbone (1) is a small triangular bone structure located in the lower part of the spinal column region between the upper buttocks. It stabilizes the sitting posture and the majority of the muscles, tendons, ligaments and go through your tailbone. The coccyx pain or coccyx pain, also known as coccydynia, is a sharp pain or dull at the end of the spine. If the pain is severe, it is called 'bruised tailbone.
[Leggi:? Hip pain during pregnancy ]
Because your tailbone Hurt during pregnancy
1. Pregnancy Hormones:Sponsored
In the first trimester, your body releases hormones estrogen and relaxin, which relaxes the ligaments of the pelvic region (2). Muscles move throughout the abdominal region by creating a place for the child. In this process, the coccyx also moves, leading to pain.
2. Child Growth:
During the second and third trimester of pregnancy, the baby developing requires more space. It pushes against the coccyx, which is located just behind the uterus. This pressure causes pain and worsens with pregnancy proceeds, according to the book 'Your Best Pregnancy' by Jill Hoefs, deputy and, Denise Jagroo, DPT, MTC, WCS
[Read: Pelvic pain during pregnancy ]
3. Other causes:
in the later stages of pregnancy, when you cough or sneeze, will put pressure on the tail bone, causing pain
walking, cycling, running, sitting or standing for long hours. can all cause tailbone pain, especially during pregnancy
risk factors for tailbone pain during pregnancy :.
If you suffer from tailbone pain before conception, it is sure to worsen during pregnancy. The pre-existing conditions that intensify the pain include:
- Symphysis Erectile pubis (SPD): It is a condition where the ligaments that align pelvic bone during pregnancy become relaxed or elastic. This causes pain in the pubis and aggravates the coccyx pain radiating down the legs, but not beyond the knees (3).
- Constipation
- Lower back injury
- Cancer in the pelvic region
- Herniated disc in the lower back: In this case, the coccyx pain occurs in the sacral region, or the right or left buttock. Will radiate to the leg and cause a tingling sensation in the feet
[Read: back pain during pregnancy ].
You should check with your doctor if the pain is severe or lasts for several days. He will examine whether there is an unwanted growth in the tailbone region. radiology tests such as CT scans and X-rays are avoided during pregnancy because the radiation is harmful to the baby (embryo or fetus)
Prenatal Yoga stretches to ease coccyx pain :.
Gentle exercises and stretches will help to cure the pain, but it is advisable to consult your doctor before taking any exercise during pregnancy. A physical therapist can help you perform the exercises to support the tailbone.
1. Torso Twist:
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- sit on the floor with your legs crossed.
- Now hold your left foot with your right hand.
- places the palm of his left hand behind you on the ground and twist your torso to the right bit by bit.
- will remain for a few seconds, return to starting position and repeat on the other side.
- Repeat ten times
. [Read: to try yoga asanas during pregnancy ]
2. Cat-Cow Pose:
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This position strengthens the pelvis and lower back. It takes the pressure off the tailbone and increases the mobility of the spine. This form of exercise pelvic tilt works on the arms, back and abdominal muscles.
- Begin on hands and knees, keeping your hands under your shoulders and your knees under your hips.
- As you inhale, raise your head gently, release your belly, lift your chin and chest, and draw the shoulders away from your ears. It is a cow pose.
- As you exhale, release your head gently press into your hands, around your back and bring your chin toward your chest. This is a cat pose.
- Inhale as you come into cow pose and exhale while you get into cat pose.
- repeat these inhales and exhales to ten times.
3. Standing Cat-Cow Pose:
It 'just as the stretch above, but is performed in the foot. It offers mobility to the spine and rises from the coccyx pain. It works on all the muscles above, and also the leg and buttock muscles.
- Stand with your legs hip-width apart with your knees bent and your hands on your thighs.
- you inhale, arch your back, release the belly, and lift their heads up.
- As you exhale, round your back, tuck your pelvis freeing the head. Gently
- Switch between positions and repeats them for ten times
[Read: Ashtanga Yoga during pregnancy ].
4. Bridge:
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This gentle stretch strengthens the hip flexor muscles. It works on the abdominal muscles, lower back muscles, and buttocks. It also relieves the lower back and hip pain.
- Lie on your back with your feet flat and knees bent. Keep your hands under your back with your palms facing down.
- move your feet so they are a hip width apart from each other. Lift your hips by pressing the lower back against the floor. Hold for a minute and breathe.
- Now exhale release the pose. Roll out the spine back to the ground slowly.
- Repeat ten times.
5. Oriented Down Dog Pose:
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This position stretching strengthens your back and the back of the lower legs, and stretches the spine. It runs on the foot muscles, quads, triceps and lats.
- Start on all fours with your knees under your hips and wrists under your shoulders.
- with the support of the arms and legs as you inhale, gently lift the hip, as it stretches the back of your legs and extend your arms.
- Exhale relaxing the heels and head. If you feel tight in the calf region, you can ride your feet (like a press heel down, followed by the other).
- Once you are done with the installation, slowly move your knees down and rest for some time in the child's pose
. Warning: This is an inversion pose, and you should avoid doing so in your third trimester that is, after 33 weeks of pregnancy. Do not practice this position without talking to your doctor
[Read: Baba Ramdev yoga asanas for pregnant women ].
6. Child Posing:
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and 'another stretching exercise for the back and the hip. It facilitates effectively the lower back, pelvic pain and tailbone.
- kneel on both knees at a slight distance between them. Then sit back on your heels and bend forward, lowering his forehead to the ground. You can broaden your toes if you feel that your toes touch that no pressure put on knees or not providing enough space for the stomach. You can also provide support to your abdomen by placing a pillow between your knees.
- Keep your arms at your sides with your palms facing upwards.
- gently bring your chest toward your thighs and hold for at least 5 deep breaths.
- Now, as you exhale, slowly release your butt on heels uncurling the spine
Some other exercises that would help are:
Swimming:
Swimming in the back with the movements of the minimum thigh relieves tension back. It is a good exercise for the fight against the tailbone pain during pregnancy
Walking :.
Walking releases pressure on the coccyx and also prevents weight gain. Regular walking for at least 30 minutes will relieve tense muscles of the pelvic region, and
Effective Tips to relieve the coccyx pain during pregnancy :.
1. Good posture:
bad posture is one of the factors contributing to the coccyx pain. Sit upright with your core engaged, with his feet on the ground, straight neck, and back slightly curved. If you feel any discomfort, try changing the position crossing an ankle over the knee or leaning forward at the waist. Helps eliminate pelvic pain and thus relieve the pain (4).
2. Off-position:
Sleeping on the sides will be more comfortable to sleep on your back, if you are suffering from coccyx pain. The best position is to stay to the left side. It will not only relieve pain, but also improve circulation to the placenta. You can also use a pillow or a pillow between your knees.
3. right clothes:
apparel, specifically pants tight, will aggravate the pain worse. Instead, try loose-fitting clothes that do not put any pressure around the coccyx
. [Read: by right clothes to wear during pregnancy ]
4. cushions for sitting:
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Do not sit on hard surfaces. Use a U-cushion or donut cushion for the seat (5). You can also sit on an exercise ball to avoid the pressure on the coccyx. Ergonomic chairs are a good option if you sit for long hours of work.
5. Maternity Belt during the later stages:
A maternity belt will support the belly. It will relieve fatigue, reducing the pressure on the lower back exerted by the work that you engage in. You can start wearing it since the end of the second quarter and will continue throughout the third quarter.
6. Continue to change positions:
Do not stand or sit for long hours. You can change the positions and enjoy short walks. Also, do not bend over to pick up objects from the ground.
7. Heat Pads:
You can sit on a heating pad, or apply a warm compress to the tailbone region to lower the pain. Using warm compress for about 20 minutes four times a day will help
. [Read: And 'safe to use the heating pad during pregnancy ]
8. Comfortable shoes:
Wear flat shoes or comfortable apartments, instead of heels high. You may also prefer to wear comfortable shoes with soles.
9. Regularly empty bowels:
irregular bowel movements can aggravate the pain as a right full builds pressure on the coccyx. The consumption of foods rich in fiber, brisk walking, gentle stretches and can promote regular bowel movements.
10. Avoid sudden movements:
Switch from positions mode from standing to sitting or vice versa in a delicate way. Sit and stand slowly, and do not rush. Avoid sudden movements that could Jerk lower back
11. Coccyx Massage:
You can go to a physical therapist or a chiropractor pregnancy to get a massage for your tailbone area. It helps mostly
Possible Medication for tailbone pain :.
Try over-the-counter NSAIDs (nonsteroidal anti-inflammatory drugs) to relieve pain or discomfort to the tailbone healing. Acetaminophen (Tylenol) may be an effective pain killer (6), but do not seek medical advice.
If severe pain persists, your doctor may inject a local anesthetic, a steroid, a combination of an anesthetic and steroid, or a nerve block in this area. An oral antidepressant may relieve pain. But seek the advice of your doctor for treatment options
Consider C-section In Case Of Coccygea :.
A C-section may remove the fear of severe pain in the coccyx, said Stephanie A. Prendergast and Elizabeth H. Rummer in their book, pelvic pain explained. You should talk to your gynecologist or obstetrician about it.
it Can tailbone pain be cured?
tailbone pain is very disturbing, and there is no cure for it. Ford away on its own in a few weeks or months after delivery. If the pain lasts a long time or is severe, consult your doctor for any unusual symptoms.
While most of the drugs, painkillers exercises, and techniques will help you get over it, with recurring pain your doctor may advise you to undergo coccyx removal surgical (coccygectomy) (7).
He may also suggest coccygeal manipulation (8), a technique in which a gloved finger is inserted into the rectum to move the tailbone in place.
See also suffered from tailbone pain during pregnancy? Share your experiences with us
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