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Exercises for Tailbone Pain in Pregnancy

By Sharin Griffin ; Updated June 13, 2017

Pregnancy brings about a slew of aches and pains as your baby grows; pain in your back and tailbone is one such difficulty you may run into. As your uterus and baby grow, pressure increases on your lower extremities. You can treat this pain effectively through gentle stretching and exercise, physical therapist Alicia M. Silva writes in her book "Preventing and Managing Back Pain During Pregnancy." Consult your doctor before engaging in any exercise or stretching regimen while you're pregnant.

Pelvic Tilt

The pelvic tilt helps take pressure off of your tailbone while strengthening your pelvic muscles, helping to prevent increased pain. The Mayo Clinic recommends performing this exercise daily. With your knees and palms firmly planted on the floor, keep your back straight and aligned with your neck. Slowly arch your back like a cat, pulling your abdomen in. Hold this pose for the count of 10 and release slowly. Repeat 10 times per day.

Back Stretch

Stretching your spine takes pressure off your tailbone while helping with flexibility. Start on your hands and knees, with your knees spread apart and your palms firmly on the floor in front of you. Place a pillow underneath your abdomen for support and protection, suggests the Spine-Health website. Slowly lower your body backward as you bend your knees. Straighten your arms in front of you and lower your head. Hold your position for several seconds, then return to the starting position.


Water gives your body buoyancy, taking more pressure off of your back. Swimming is also an excellent way to build lean muscle for optimal health, Silva explains. Water exercise can help ease and eliminate tailbone pain during pregnancy without undue stress to your baby.


Walking provides overall fitness benefits, and may particularly help with tailbone pain. Not only does walking take pressure off your tailbone, it will help your body support your increasing weight throughout your pregnancy. Walking for 30 minutes per day, whether at the park or around the block, will provide you the benefits without overworking your body or causing harm to your baby.

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