Top 3 Tips to reduce the risk of tailbone injuries
Did you know that women are 5x more likely to suffer from tailbone pain, and the majority of women that have tailbone pain report it being a reoccurring chronic problem.
Mechanisms of injury may include: direct trauma such as a fall or birth injury.
Most common symptoms include:
Pain with prolong sitting
Pain with standing up after sitting
Pain with defecation
Pain with intercourse
Below are our top 3 ways to reduce the risk of tailbone injury from birth:
Tip #1 : Stick your butt out
When we experience pain we tend to curl up like a ball (or tuck our butts). This position curves the pelvis inward literally closing the pelvic outlet. When it comes to pushing the baby out, we recommend sticking your butt out or an anterior pelvic tilt position, opening the pelvic outlet, to reduce the risk of injury.
Tip #2: Towel Hack
We support you delivering in whatever position you want, but the majority of women end up delivering on their backs. Being on your back with your legs up puts our tailbone in a tucked position. If you find yourself on your back for pushing, we recommend using two towel rolls along the sacrum to create space between the hospital bed and your tailbone. This space can make all the difference allowing you to move.
Tip #3: See a Pelvic PT
If you currently have tailbone pain, pain with intercourse or constipation there is a high chance that you have increase tone to your pelvic floor muscles. Tight pelvic floor muscles tend to pull our tailbone forward in a tucked position, again increasing the risk of injury. We highly recommend seeing a pelvic PT for an evaluation and specific treatment to improve muscular resistance and tailbone mobility.
To learn more about birth prep, ways your partner can support you and ways to reduce the risk of pelvic floor and orthopedic injuries from birth check out our pregnancy prep class.
If you are currently experiencing tailbone pain or have concerns for birth prep check out our team of specialist. We offer in person and virtual consults
Do you know an expecting mother or someone that could benefit from our blog!
Forward them this email!
XO,
Women In Motion Team
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