How to Relieve Buttock Pain During Pregnancy

Pregnancy can be full of surprises, both wonderful and, well, less so. One of those unexpected surprises? Butt pain. As a neonatal nurse who has helped countless new mums, I’ve seen how discomfort can creep up during pregnancy and make even simple activities feel challenging.

Butt pain during pregnancy is common but thankfully manageable with the right tools, tips, and techniques. Let’s dive into how you can relieve that pesky pain.

To relieve buttock pain during pregnancy, focus on gentle stretching, proper posture, and using supportive tools like maternity pillows. You can also try warm compresses and seek medical guidance for persistent pain. Ensuring comfort and balance is key to managing discomfort effectively.

What Causes Butt Pain During Pregnancy?

Pregnancy brings a range of physical changes that can lead to discomfort in the glutes/buttocks. Here are common causes:

• Changes in Body Weight and Posture: The shift in body weight and centre of gravity places added pressure on the spine and hips, often leading to tension and pain that radiates to the buttocks.
• Hormonal Shifts and Ligament Loosening: Hormones like relaxin loosen ligaments to prepare for childbirth, which can cause joint instability and pain in the hips and buttocks.
• Pressure on the Sciatic Nerve: Increased weight and pressure on the lower spine can compress the sciatic nerve, leading to deep, aching pain that travels through the glutes and legs, especially when you sit.
• Pelvic Girdle Pain (PGP): The added load on the pelvic joints can cause pain in the hips, lower back, and butt, making movements like standing or walking uncomfortable.
• Hemorrhoids and Anal Fissures: Increased pelvic pressure and hormonal changes can result in haemorrhoids and anal fissures, causing pain and discomfort in the buttock area, especially during bowel movements.

Understanding these causes is key to finding relief and managing pain during pregnancy.

What Are Safe Ways to Alleviate Glute Pain During Pregnancy?

Home Remedies for Relief

• Gentle Stretching and Prenatal Yoga: Light stretches and specific prenatal yoga poses, such as the pigeon pose, can help release tension in the lower back and buttocks. Always move carefully and avoid any stretches that cause pain.
• Warm or Cold Compresses: Applying a warm compress to the lower back or butt can soothe muscle tension, while a cold compress helps reduce inflammation.
• Maintaining Good Posture: Being mindful of your posture—keeping your back straight and shoulders relaxed—can make a significant difference in reducing buttock pain.

Medical and Non-Medical Interventions

• Consult Your Healthcare Provider for Safe Pain Relief: If the pain persists, your doctor may suggest over-the-counter pain relief that’s safe during pregnancy. Always consult your provider before using any medication and never self-medicate.
• Physical Therapy and Chiropractic Care: Trained professionals can guide you through specific exercises and adjustments that target lower back and buttock pain, helping to relieve discomfort safely.

Tools and Tips to Help Relieve Buttock Pain During Pregnancy

Tools to Help with Relief

• Maternity Pillow: A well-designed maternity pillow can be a game-changer for relieving pressure on the hips and butt. Our Butterfly Maternity Pillow® is designed to provide support where you need it most, whether you’re resting or sleeping or sitting on the couch.
• Lumbar Support Cushion: When sitting for long periods, a lumbar support cushion can help maintain the natural curve of your spine and reduce strain on the lower back.
• Supportive Chair: Choose a chair with proper support that encourages good posture. Chairs with slight recline options are excellent for shifting weight off your lower back and buttocks.
• Compression Belt or Maternity Belt: These can help stabilise the hips and reduce pressure on the lower back and pelvis.
• Hot/Cold Gel Packs: Keep gel packs handy for alternating between warm and cold therapy to ease muscle tension and inflammation.

Tips to Keep Glute Pain at Bay

• Mind Your Posture: Keep your back straight and avoid slumping when standing or sitting.
• Alternate Positions: Try not to stay in one position for too long. Shift your weight or switch between sitting and standing to relieve pressure on the buttocks.
• Gentle Stretches: Incorporate light stretching into your daily routine to maintain flexibility and reduce tension.
• Wear Supportive Footwear: Opt for shoes with proper arch support to help distribute your weight evenly.
• Stay Hydrated: Hydration helps keep your muscles and joints functioning optimally, reducing discomfort.

How Can a Maternity Pillow Help with Butt Pain?

A maternity pillow, like our Butterfly Maternity Pillow®, can offer tremendous support during pregnancy. This pillow can be used to align your hips and back when sitting or lying down, alleviating pressure on the buttocks and lower back. Positioning the pillow between your knees while sleeping can help keep your spine aligned, reducing tension on your hips and buttocks. When sitting, placing the pillow behind your back or under your thighs can provide the support needed for comfortable rest.

When Should You Consult a Doctor for Buttock Pain During Pregnancy?

While mild discomfort is common, it’s important to know when to seek professional advice. If the pain is severe, persistent, or accompanied by numbness, weakness, or loss of mobility, consult your healthcare provider. This could indicate a more serious condition that needs medical attention to ensure the wellbeing of both you and your baby.

Making Everyday Activities Easier While Managing Glute Pain

Adapting how you go about daily tasks can help reduce discomfort:

• Modify Lifting Techniques: Avoid heavy lifting. When lifting is necessary, use your legs and keep your back straight. 
• Mindful Bending: Practice proper bending techniques for pregnant women and bend at your knees rather than your waist to avoid straining the lower back and buttocks.
• Rest Periodically: Incorporate short breaks into your day to rest and change positions.

FAQs

Can butt pain during pregnancy affect labour and delivery?

No, buttock pain itself does not typically affect labour or delivery, but managing the pain can help maintain comfort and mobility during labour.

Is walking good for relieving butt pain during pregnancy?

Yes, walking can promote blood flow and reduce stiffness, but always listen to your body and take breaks as needed.

How long does pregnancy-related buttock pain usually last?

It varies; for some, it may last a few weeks, while others may experience it throughout their pregnancy.

Can glute pain continue postpartum?

Yes, buttock pain can persist after delivery, especially if it’s related to muscle strain or sciatica. However, it often improves as the body recovers postpartum.

Closing Thoughts

Buttock pain during pregnancy can be uncomfortable, but with a mix of targeted strategies, supportive tools, and mindful adjustments, you can manage it effectively. Our Butterfly Maternity Pillow® is designed to provide comfort during both pregnancy and postpartum, helping you stay supported as your body changes.

Visit our store to find the perfect pillow for your needs and make your pregnancy journey as comfortable as possible.

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd.