Pelvic Therapy Exercises You Can Do at Home

If you’re a mom experiencing tailbone pain when sitting, knee discomfort, or overall body tension months after giving birth — you are not alone.

Many moms assume postpartum pain should disappear after the first few months, but the truth is that your body continues healing well beyond the first year. At The Mommy Village, we believe in educating, supporting, and empowering moms through every stage of motherhood — including the parts no one talks about.

Let’s talk about why pelvic therapy matters and simple exercises you can safely do at home.

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Why Pelvic Therapy Is Important After Pregnancy

During pregnancy and childbirth, your body experiences:

• Hormonal changes that loosen ligaments

• Increased pressure on your pelvic floor

• Core and hip muscle weakening

• Postural changes from carrying and caring for your baby

These changes can lead to:

• Tailbone (coccyx) pain

• Hip and lower back pain

• Knee pain (including around the ACL)

• Core instability

• Pelvic floor tightness or weakness

Pelvic therapy focuses on restoring balance between your pelvic floor, core, hips, and lower body, helping reduce pain and improve mobility.

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Blaming the Epidural? I did too.

Why it feels like the epidural caused the pain

1. Epidurals don’t affect the tailbone directly

• The epidural is placed in the lumbar spine, not the coccyx

• It does not damage the tailbone

• Long-term coccyx pain from an epidural is very rare

So medically, the epidural itself is not the source of tailbone pain.

What actually happens (this part matters)

2. You couldn’t feel or adjust during labor

Because of the epidural:

• You couldn’t feel pressure or pain signals

• You may have stayed in one position too long

• Your tailbone may have been under prolonged pressure

• You couldn’t instinctively shift, move, or protect your body

This can lead to:

• Coccyx bruising

• Pelvic floor strain

• Ligament overstretching

• Postural issues that show up later

So the delivery mechanics, not the epidural itself, are often the cause.

3. Pelvic floor + core changes after epidural

After an epidural:

• Pelvic floor muscles may take longer to “reconnect”

• Core engagement can be delayed

• Compensation patterns form (hips, knees, tailbone take over)

This explains why:

• Sitting hurts

• Standing up hurts

• Knees or hips start acting up too

• Everything is ghetto and crunchy

When epidural-related pain would be concerning

Talk to a provider if you had:

• Burning, electric, or shooting pain

• Numbness or tingling that never resolved

• Weakness in legs

• Pain directly at the injection site that worsens

What actually helps (and this is big)

✔ Pelvic floor physical therapy

✔ Tailbone-friendly sitting (U-shaped cushion)

✔ Gentle stretching + glute strengthening

✔ Posture correction

✔ Avoiding long sitting on hard surfaces

Many moms who say

“My epidural messed me up” actually experience huge relief once pelvic floor therapy starts.

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Pelvic Therapy Exercises You Can Do at Home

Below are gentle, postpartum-friendly exercises designed to support pelvic health, relieve pain, and rebuild strength. These movements are safe for most moms but should never cause pain.

1. Pelvic Tilts

Purpose: Activate your core and support your pelvic floor

Lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis upward, gently flattening your lower back against the floor. Release and return to neutral.

Tips:

✔ Focus on breathing

✔ Move slowly and intentionally

✔ Avoid arching your back

2. Glute Bridges

Purpose: Strengthen hips, glutes, and core stability

Lie on your back with knees bent. Press through your heels and lift your hips upward while squeezing your glutes. Hold briefly, then lower down with control.

Why it helps:

Strong glutes take pressure off your knees and tailbone.

3. Clamshells

Purpose: Stabilize hips and support knee alignment

Lie on your side with knees bent and feet together. Keeping hips stacked, slowly open your top knee, then close it back down.

Tips:

✔ Keep movements small

✔ Don’t roll backward

✔ Engage your core

4. Child’s Pose Stretch

Purpose: Release tension in the back and pelvic floor

Kneel on the floor, sit back toward your heels, and reach your arms forward. Breathe deeply into your belly and pelvic area.

This stretch is excellent for relaxation and pelvic floor release.

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How Often Should You Do These?

• 10–15 reps per exercise

• 2–3 sets

• 3–5 days per week

• Listen to your body — rest when needed

Extra Comfort Tips for Moms

✔ Use a cushion or donut pillow when sitting

✔ Apply ice to sore knees after activity

✔ Use heat on the tailbone or lower back to relieve stiffness

✔ Avoid high-impact workouts until strength improves

When to Seek Professional Help

While these exercises are helpful, you should consult a healthcare provider or pelvic floor physical therapist if you experience:

• Pain that worsens over time

• Numbness or tingling

• Knee instability or swelling

• Difficulty with daily activities

Pelvic floor physical therapy can be truly life-changing for many moms.

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Reminder

You’re Not Broken. You’re Healing

At The Mommy Village, we want you to know this:

Your body didn’t fail you. It did something incredible.

Healing is not linear, and you deserve support, education, and grace as you navigate motherhood.

If this blog helped you, share it with another mama who needs the reminder.

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Disclaimer: This content is for educational purposes only and does not replace medical advice. Always consult your healthcare provider before beginning any exercise program.