5 Ways to Sooth Pregnancy Pain in the Butt (tailbone coccyx soreness)

Pregnancy can be a pain in the butt!  Literally for some ladies a soreness or ache develops in the lowest part of the spine tailbone region.  It is commonly caused by pressure of the growing uterus on the tailbone as well as the softening of the ligaments connective tissue surrounding the spine and pelvis from the hormone Relaxin which is preparing the expansion of the pubis for birthing.   It could also be a pinch on the Sciatic nerve (discuss with your doctor if you are experiencing tingling or numbing thru one or both legs).  This pain can range from very mild to excruciating as well as be short lived or for the duration of the pregnancy.  The good news is that is should go away after birthing.

 

Although this is totally normal, it stinks I know and here are 5 Ways to Ease this Pain in the Butt and Sooth your Beautiful Mama Seat:

 

1)  Get Up from your seat and walk periodically (20 minute cycles if possible) and try not to sit for long periods of time.

 

2)  Get a Coccyx Cushion (it is a small donut shape or rectangular cut out that will make room for the tailbone).  I prefer the ones that have little beads inside instead of foam as it has more of a massaging effect.  

 

3)  Sit Cross Legged when possible on a firm pillow or lift with your pelvis higher than your knees (change crossing pattern of your legs for equal duration on each side).  

 

4)  Practice Pelvic Rocks every 2 hours *See the Video Tutorial on my Video Page to learn how or click here http://www.youtube.com/watch?v=tg3mQIK13LM   

 

5)  Practice Thread the Needle Position (number 4 position with your legs) either reclined supine on your back or in a chair starting with sitting bones evenly rooted to chair and feet rooted to floor. 

 

*To Practice Thread the Needle with the knee bent and foot flexed, draw one thigh towards your abdomen and rotate the leg bone from the top of the thigh so the leg and knee move externally out away from the midline of the body, place shin or ankle slowly on top of the other thigh (slightly above the knee) to create a "number 4" position.  Keeping both sitting bones rooted evenly if seated or even on the same plane if reclining, begin to gently draw the torso and legs closer to each other.  Go slow and stop when you begin to feel a mild opening in the rotated leg hip socket.  Breath deep and hold while breathing for 10-20 breaths.  Slowly release and repeat the other side.  Do this 2-3 times each side per session and 1-3 times a day as needed.

 

Want more info and individualized support?  

 

Write me at msalvatoreaugust@mac.com 

Join me in my Prenatal Birthing Prep Series:

 

Prenatal Birthing Prep

YogaWorks Walnut Creek

Saturday June 15th, July 13th, July 27th, & August 3rd 2013 (12-1:15pm)

Enrollment open for current and next sessions  

 

SESSION 3* August 17, 24 & Sept 14, 21

SESSION 4* Oct 5, 19, 26 & Nov 2

YogaWorks Walnut Creek, CA  (925) 478 – 7272

http://www.yogaworks.com/Events/Workshops/NC/13_Apr/Prenatal.aspx

 

Keep Deep Breathing and Feeing the Love in and around you!

Love, 

 

Mel

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