Sacrum pain is a frequent experience during pregnancy, often causing discomfort that extends beyond typical lower back soreness. This pain focuses on the sacroiliac (SI) joints, which connect the sacrum (the lower spine’s triangular bone) to the pelvic bones. Preparation for childbirth involves a surge of the hormone relaxin, which loosens the ligaments stabilizing these joints. This joint laxity, combined with the shifting center of gravity from a growing abdomen, stresses the SI joint, leading to instability and inflammation.
Daily Posture and Movement Adjustments
Modifying how you move throughout the day is the most immediate way to alleviate strain on the hyper-mobile SI joints. When lifting objects, even small ones, keep the item close to your body and engage your leg muscles while avoiding twisting your torso. This technique prevents disproportionate force from being placed on the already vulnerable ligaments surrounding the sacrum and pelvis.
Simple, self-administered therapeutic movements can significantly reduce pain flare-ups and maintain mobility. The Cat-Cow yoga pose, performed in a hands-and-knees position, gently mobilizes the spine by alternating between rounding the back upward (Cat) and flattening the back (Cow). This movement is beneficial for relieving pressure on the sacrum.
Another effective self-care strategy is the application of temperature therapy directly to the site of pain. Applying a cold pack over the sacrum for up to 15 minutes can reduce localized inflammation and dull the discomfort. Alternatively, a heating pad can be used to soothe muscle spasms and tension that often accompany joint pain in the lower back area.
Sleeping position is a major factor in managing nighttime sacrum pain. Sleep on your side, as this position improves circulation and is safer as pregnancy progresses. Placing a firm pillow between your knees and ankles helps keep your hips, pelvis, and spine in a neutral alignment, preventing rotational stress on the SI joints.
You should also adjust how you handle tasks that require standing on one leg, such as getting dressed. Sitting down while putting on socks and pants prevents the weight of your upper body from being unevenly distributed onto one unstable SI joint. Similarly, when getting out of a car, moving both legs together before standing up can help preserve pelvic stability.
Utilizing External Support Systems
External devices offer mechanical stability to compensate for the hormonal changes that loosen the pelvic ligaments. A sacroiliac (SI) belt is specifically designed to treat sacrum pain by compressing the hips and stabilizing the SI joints. This narrow belt should be worn low, encircling the hips just above the greater trochanters and covering the sacrum in the back.
The SI belt acts as an external ligament, restricting excessive joint movement and allowing the surrounding muscles to relax. It is best used during periods of activity, such as walking or standing for long periods, rather than being worn constantly throughout the day, which could weaken the natural core muscles. The belt must be snug enough to provide stability but not so tight that it causes numbness or cuts off circulation.
A maternity support belt, or belly band, addresses sacrum pain by a different mechanism. This wider band is worn lower on the abdomen and is designed to gently lift the weight of the growing belly. By elevating the abdomen, the belt takes downward pressure off the lower back and pelvis, which can relieve SI joint strain caused by the shifting center of gravity.
Specialized ergonomic aids can also provide relief while sitting and sleeping. Full-length U- or C-shaped pregnancy pillows offer comprehensive support, aligning the head, abdomen, and knees simultaneously. For sitting, a wedge cushion can be placed on a chair to encourage a more upright posture, which reduces the backward tilt of the pelvis that often exacerbates sacral discomfort.
Therapeutic and Medical Approaches
When pain persists despite daily adjustments and external support, professional therapeutic intervention is necessary. A physical therapist (PT) specializing in women’s health can assess your walking pattern and movement mechanics to identify specific muscle imbalances contributing to the pain. They provide targeted exercises to strengthen the deep core and pelvic floor muscles, which create internal stability around the SI joints.
Chiropractic care can offer gentle, pregnancy-safe adjustments to restore proper pelvic alignment. The Webster technique is a specific chiropractic analysis and adjustment that focuses on the sacrum and surrounding soft tissues, including the round ligaments. This non-invasive method aims to reduce tension and improve the function of the pelvis, which can directly alleviate sacrum pain.
Prenatal massage therapy is another beneficial option for relieving the muscle tension that builds up around the painful area as the body attempts to guard the unstable joints. A licensed therapist can focus on the gluteal muscles and lower back to decrease spasms and increase comfort. This hands-on approach can be a helpful complement to stabilization exercises.
It is important to know when to seek immediate medical consultation, as certain symptoms can indicate a more serious condition. Symptoms such as fever, chills, numbness, tingling, or sudden weakness in the legs require prompt evaluation, as they may signal infection or nerve compression. Any sudden onset of severe, debilitating pain should also be immediately discussed with a healthcare provider.