Physio Coccyx Pain During Pregnancy - Dec22
Physio Coccyx Pain During Pregnancy - Dec22
This leaflet is designed to help you if you are experiencing coccyx (base of
spine) pain during pregnancy.
o Ensure you sit on an appropriate cushion with your back supported and your feet flat on
the ground. Your weight should be on your sitting bones underneath your buttocks. Do not
sit slumped. You may find a rolled-up towel or small pillow in the lower curve of your spine
gives you extra support.
o When standing, try to tilt your pelvis into neutral alignment (tuck your coccyx/bottom in).
Do not let your bottom/back arch backwards.
o Always stand and walk tall with your shoulders relaxed.
• Ensure the surface you are working at is the right height for you, both at work and at home.
• Try to sleep on your side with pillows for support if needed - try a pillow between your legs
and one under bump. If you normally prefer to lie on your back, you can roll a duvet up
lengthways behind you to turn back onto slightly.
• Adjust how you get in and out of bed – try to roll onto your side and push yourself up, rather
than sitting up directly onto the coccyx.
• Using ice – wrap ice pack/frozen peas in a tea towel and place on the painful area for 10-20
minutes. Can be used up to three times a day if required.
• Stool softening medication if pain is aggravated by bowel movements – visit your GP for
advice.
• When shopping or carrying bags, ensure you carry the weight evenly in each hand.
• Avoid carrying your toddler on one hip, try and alternate.
• Avoid lifting heavy objects. When you have to lift, bend your knees not your back and keep
the object close to you.
• When doing activities such as dressing, do not stand on one leg. Sit down to do these tasks.
• Avoid twisting movements, especially when lifting.
• Wear flat, supportive shoes.
• Take the stairs one at a time; try leading with your less painful leg when going up, and when
going downstairs, lead with your more painful leg. OR you can go up and down the stairs
sideways, again leading with your less painful leg.
• Be as active as possible within your pain limits and avoid activities that make your pain
worse.
• Physiotherapy and exercises.
During labour
Use gravity to help the baby to move downwards by staying as upright as possible, such as
kneeling, on all fours, or standing.
You may be able to lie on your side for internal examinations – ask your midwife or doctor to
consider this.
Exercises
The pelvic floor muscles run from the pubic bone at the
front to the coccyx at the back. Pelvic floor exercises can
help to relieve coccyx pain. It is also important to be able to
relax your pelvic floor.
Try to find a position that does not aggravate your pain – for
example, lying on your side or sitting on an adequate cushion. You can do your pelvic floor
exercises lying on your back with your knees bent, as long as there is no discomfort.
• Aim to hold this contraction for 3-5 seconds. Build up strength within your pelvic floor until
you can hold for 10 seconds.
• Keep breathing throughout and then relax your pelvic floor for at least 6 seconds in between
each contraction.
Exercise 2 ‘Quick ones’ (these can also help with stress incontinence)
• You should begin exercising your pelvic floor lying on your back with knees bent and feet flat
on the bed.
• Tighten the muscles as above.
• Hold for 1 second and relax for 1 second. Repeat 10 times.
Repeat each exercise (slow and fast) 10 times, 3-4 times a day.
Bridging:
• Start lying down with knees bent and feet resting
on the bed, draw in your lower abdomen and tilt
pelvis, as in exercise 1+2.
• Lift your bottom into the air and hold.
• Hold for 3-5 seconds and increase this to 10
seconds as able.
The clam:
• Lying on your side with knees and heels together.
• Lift the top leg off the other without rocking
backwards and keeping heels together.
• Repeat 10 times each
Hamstring stretch:
• Sit/stand with your leg stretched and point your toes up towards
the ceiling.
• Lean forwards over your straight leg. You should feel a stretch
down the back of your leg.
• Hold for 30 seconds. Repeat each side 3 times.