Top 6 Tailbone Pain Exercises & Stretches:
What you'll need:
- An Exercise Ball
- Tennis//Lacrosse Ball [or similar]
- Optional : Wedge Pillow
Pelvic Mobility & Stabilization on a Ball
Use your exercise ball to keep your pelvis mobile. With this technique, you can explore your pelvic mobility. Focus on movements that feel more restricted that others. Keeping your hands on your hips or extended outward can be good cue to keep your upper body still. Try moving your pelvis side to side, front to back, and in a figure 8.
Piriformis Pregnancy Stretch with a Ball
With this stretch, you will be on your knees, using your exercise ball to support your upper body. As you sit back into your pelvis, you will feel a nice stretch in your glutes which will relief pressure off the tailbone.
Tennis Ball Tailbone Stretch
Tailbone pain during pregnancy can also be targeted with a manual release technique. In the office, we use warm stones. At home, you can utilize a tennis ball, lacrosse ball, or something similar to help release muscle tension near the tailbone.
Seated Piriformis Stretch
Tailbone pain during pregnancy is often caused by tightness in the piriformis muscle. You will notice many of these stretches target this specific muscle to help relief your tailbone pain.
Piriformis Stretch with Wall Support
This stretch is targeting the same problem muscle, the piriformis. But with this stretch here we are using the wall for support. Typically, you get a deeper tailbone stretch in this position so be mindful and go slow. The trick is to position yourself upright against the wall. You can increase the intensity of this stretch by bending the bottom leg and lifting the top knee towards your chest.
Tailbone Stretch with a Wedge
Stretching your tailbone using a wedge pillow is another great option during pregnancy. The wedge pillow can be used for other stretches and techniques too, so its nice to have available! Using the wedge allows you to rotate through your pelvis and low back without placing any unwanted pressure on the abdominal veins [because you aren't laying flat].
BONUS : Sitting Tip for Tailbone Pain During Pregnancy!
Sitting on the floor? Many mamas will find themselves on the ground playing with kids, doing laundry, or all of the above! Sitting in a 'cross-cross' position will place direct pressure on the tailbone. A better option is to practice a 'Z-sit' or a 'side-sitting' position. Switch between sides to relief tailbone pain during pregnacy and increase mobility in the hips and pelvis.