What it is
Typically pain that occurs caused by problems with any of the joints in the pelvic girdle – which are all held together by ligaments and muscles. These ligaments and muscles stretch and lengthen even more due to hormonal changes during pregnancy, which can cause pain during and after pregnancy.
Typical symptoms often include continuous pain, described as sharp, burning or achy in the lower back, stomach, tailbone, sides or back area of the legs, buttocks or groin.
Pelvic Physical Therapy treatment for low back pain may vary, and can include specific exercises and stretches, trigger-point release techniques, or the use of modalities.
- When sitting, press your chest upward and let your shoulder blades relax and drop.
- To sit cross-legged, sit with your feet crossed underneath your legs; use your hands to pull your knees gently back towards your hips and lift your chest, and keep your shoulders low. After a while, stretch forward as far as you can and touch the floor, keeping your spine straight while looking up.
- Sit upright with your knees apart and slightly outturned.
- Try sitting positions that relax your lower back while it remains supported, using a cushion or a rolled towel behind your back – sitting upright when the back is not supported.
- Your hips can be stretched by sitting high enough so that your knees are lower than your hips, or by crossing your feet under your chair.
- Sitting on a ball cushion is less stress on your tailbone, and strengthens your stomach and back muscles as you maintain balance.
- Good posture for resting is lying on your back on the floor with your feet up and pillows to support your back and head.
- Tailbone pain may be caused by your pelvic floor being too tight. Try positions that open your hips, push your legs downward away from your torso, like sitting on the edge of the chair, or crossing your feet under your chair.
- When standing, bend your knees slightly and distribute your weight evenly on both legs while pointing your toes slightly outward.