Earlier in the week, I headed to the England vs New Zealand Test Match with my dad and a couple of friends. We were there for the second day, which was brilliant, proper cricket weather, good company and a great day out.
Unfortunately, the first day was a slightly different story and absolutely chucked it down with rain, which is probably the most English cricket experience possible, so I decided to stay home and it was also a bad day for England as well.
The biggest highlight of the week, though, was Baby Jack turning one. I genuinely can’t believe a whole year has gone by already. We spent the day celebrating with family and godparents and it was lovely to have everyone together.
I’ve always thought that first birthdays are probably more for the parents than the child. I’m not entirely convinced Jack knew what all the fuss was about, but he seemed happy enough with the attention, cake, and people making a fuss of him. He spent most of the day smiling, which is all we could ask for.
Back in the clinic, it’s been another great week and we’ve got some exciting news. We’re delighted to welcome Owain to the team. Owain joins us from Wales and will be leading our new clinic in Reigate.
This is particularly exciting for me because Reigate was actually where I first did my clinic research many years ago, so it feels like things have come full circle. We’re incredibly proud to be opening there and can’t wait to help more people in the area.
If you have friends or family in and around Reigate who might benefit from our help, please do let them know. We’d love to look after them.
Pregnancy is one of the most incredible journeys the human body can experience. In just nine months, your body adapts, changes and grows to support a brand new life. While this transformation is remarkable, it can also come with a few challenges and back pain is one of the most common.
In fact, studies suggest that around 50-70% of pregnant women experience some degree of back pain during pregnancy. Whether it feels like a dull ache in your lower back, stiffness after sitting or discomfort when trying to sleep, you’re certainly not alone.
The good news? Understanding why back pain occurs during pregnancy can help you take simple steps to stay comfortable and active throughout your pregnancy journey.
As Chiropractors, we regularly work with expectant mothers looking for natural, gentle ways to manage pregnancy related discomfort. Let’s explore why back pain happens, how it changes throughout each trimester and what you can do to feel your best.
What Causes Back Pain During Pregnancy?
Think of your body as a carefully balanced tower. As your baby grows, the centre of gravity shifts forward. To compensate, your posture naturally changes.
Several factors contribute to pregnancy related back pain:
1. Hormonal Changes
During pregnancy, your body releases a hormone called relaxin. Its job is to loosen ligaments and joints in preparation for childbirth.
While this is essential for delivery, it can also make the pelvis, hips and spine less stable, leading to increased strain on surrounding muscles.
2. Weight Gain
Pregnancy naturally increases body weight. This additional load places extra stress on the spine, pelvis and supporting muscles.
3. Postural Changes
As your bump grows, many women develop an increased curve in the lower back (known as lumbar lordosis). This altered posture can create muscle fatigue and tension.
4. Abdominal Muscle Stretching
Your abdominal muscles help support your spine. As they stretch to accommodate your growing baby, they become less effective at stabilising your back.
5. Stress and Tension
Pregnancy can be exciting, but it can also be stressful. Emotional stress often manifests physically through muscle tension, particularly in the neck, shoulders and lower back.
Back Pain During the First Trimester
Many women are surprised to experience back pain so early in pregnancy.
Although the baby is still very small, hormonal changes begin almost immediately.
Common Symptoms
- Mild lower back aching
- Pelvic discomfort
- Hip stiffness
- Increased fatigue
At this stage, relaxin is already affecting ligament stability, which can contribute to discomfort even before noticeable weight gain occurs.
Helpful Tips
- Stay active with gentle walking
- Avoid prolonged sitting
- Focus on good posture
- Use supportive footwear
Back Pain During the Second Trimester
For many women, the second trimester is when back pain becomes more noticeable.
As your baby grows, your posture begins to shift significantly.
Common Symptoms
- Lower back tightness
- Pain when standing for long periods
- Hip and pelvic discomfort
- Increased muscle fatigue
Many women also notice discomfort when rolling over in bed or getting up from a chair.
Helpful Tips
Consider:
- Prenatal yoga
- Swimming
- Pelvic stability exercises
- Regular stretching
- Sleeping with a pillow between your knees
Think of these activities as “maintenance work” for your changing body.
Back Pain During the Third Trimester
The final trimester often places the greatest demands on the body.
Your growing baby, increased weight and changing posture can significantly increase pressure on the lower back and pelvis.
Common Symptoms
- Persistent lower back pain
- Pelvic girdle pain
- Sciatica like symptoms
- Difficulty sleeping
- Discomfort when walking
Some women describe feeling as though their lower back is carrying the weight of a heavy backpack all day long.
Helpful Tips
During this stage:
- Change positions regularly
- Use pregnancy support belts if recommended
- Avoid heavy lifting
- Prioritise rest and recovery
- Continue gentle movement where comfortable
Remaining active within your comfort level can often be more beneficial than complete rest.
Is Back Pain During Pregnancy Normal?
In most cases growing a baby is hard work! In most cases, yes.
Mild to moderate back pain is considered a common part of pregnancy. However, there are situations where medical advice should be sought promptly.
Contact your healthcare provider if back pain is accompanied by:
- Fever
- Vaginal bleeding
- Severe abdominal pain
- Sudden swelling
- Loss of bladder or bowel control
- Significant weakness in the legs
These symptoms may indicate a condition requiring medical assessment.
Can Chiropractic Care Help During Pregnancy?
Many pregnant women seek chiropractic care to help manage discomfort associated with the physical changes of pregnancy. Research suggests that chiropractic care may help improve comfort, mobility and quality of life for some expectant mothers.
Pregnancy Specific Chiropractic Techniques
Pregnancy chiropractic care is very different from standard treatment.
Specialised techniques may include:
- Gentle spinal adjustments
- Pelvic balancing techniques
- Soft tissue therapy
- Mobility exercises
- Postural advice
Special pregnancy cushions and tables can also help ensure comfort during treatment.
Is Chiropractic Care Safe During Pregnancy?
When performed by a suitably trained chiropractor, chiropractic care is generally considered safe during pregnancy. Treatment plans are always adapted to the stage of pregnancy and individual needs.
As with any healthcare decision, it is important to discuss concerns with your chiropractor, midwife or healthcare provider.
Simple Ways to Reduce Back Pain at Home
While every pregnancy is unique, these strategies often help:
1. Keep Moving
Gentle movement helps reduce stiffness and maintain muscle strength.
Good options include:
- Walking
- Swimming
- Prenatal yoga
- Light stretching
2. Improve Your Sitting Posture
If you work at a desk:
- Keep feet flat on the floor
- Support your lower back
- Take regular standing breaks
3. Sleep Smarter
Many pregnant women find relief by:
- Sleeping on their side
- Using a pregnancy pillow
- Placing a pillow between the knees
4. Lift Carefully
When picking something up:
- Bend your knees
- Keep the object close
- Avoid twisting
5. Wear Supportive Shoes
Comfortable, supportive footwear can reduce stress on the spine and pelvis.
The Bigger Picture: Your Body Is Doing Something Amazing
One thing I often remind pregnant patients is that your body is not broken, it is adapting.
Back pain can certainly be frustrating but it is often a reflection of the incredible physical changes happening to support your growing baby.
The goal isn’t necessarily to eliminate every ache and pain. Instead, it’s about helping your body move efficiently, stay comfortable and remain resilient throughout pregnancy.
Conclusion
Back pain during pregnancy is incredibly common but that doesn’t mean you have to simply “put up with it.”
By understanding why back pain occurs, staying active, maintaining good posture, and seeking appropriate support when needed, many women can significantly improve their comfort throughout pregnancy.
If you’re struggling with pregnancy related back pain and would like personalised guidance, we’d be happy to help. Book a discovery visit with our team to learn more about safe, gentle strategies that can support you throughout your pregnancy journey.uting to your symptoms, book a discovery visit with our clinic team. We’d be happy to help point you in the right direction.
References
- American College of Obstetricians and Gynecologists. (2024). Back pain during pregnancy. https://www.acog.org
- Mayo Clinic. (2024). Back pain during pregnancy: 7 tips for relief. Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org
- National Institute for Health and Care Excellence. (2021). Antenatal care. NICE Guidelines. https://www.nice.org.uk
- World Health Organization. (2023). Recommendations on maternal and newborn care. World Health Organization.
- West Chiropractic. (n.d.). Chiropractic care during pregnancy.
