I genuinely can’t remember having a summer quite like this in the UK for a long time. It feels like we’ve had weeks and weeks of sunshine, and judging by the number of air conditioning units appearing everywhere, I think the air-con businesses are having the year of their lives!
I remember the COVID summer in 2020 being incredibly sunny. Obviously, we were stuck at home for most of that one but whenever we could get outside, the weather seemed amazing. This year feels like another one we’ll remember.
It’s also been great seeing so many of you continuing to come into the clinics over the summer for a bit of maintenance and a tune up. Summer is when we all want to be outside walking, cycling, playing golf, travelling and generally being more active, so it’s brilliant to see people being proactive and making sure their bodies allow them to keep doing the things they love.
We’ve had a really exciting few months with the team growing too. We’ve welcomed Jordan, Hannah, Chris, Bella and Karis, who have all settled in and are already doing an amazing job.
We’ve also been seeing lots more people for StimPod, orthotics assessments and spinal decompression. If you’ve been struggling with ongoing nerve pain, foot or gait problems or stubborn back, backache during pregnancy and disc issues and want to know a little more about the different options available, just give us a shout and we can point you in the right direction.
On my side, attention has now turned firmly towards the Ironman 70.3 in Weymouth in September. There’s been plenty of running and cycling going on, although I’m currently nursing a few little niggles with my knee. Thankfully the calves are still holding together, so lots of rehab, sensible training and hopefully everything stays intact for race day!
We’ve also managed to get away to France with some friends, which has been lovely. Lots of pool time for the kids, plenty of sunshine, a few bike rides for me and some proper family time. It was VERY hot in the south of France but we certainly can’t complain.
And finally, we completed the maiden voyage of the West Chiropractic van, driving it all the way down to France with three young children.
Was it a success? Technically, yes.
Will Charlotte and I be doing another huge road trip in a van with three young children anytime soon? Absolutely not!
We made it there and back, the marriage survived and the van survived, so we’ll chalk that one up as a win!
Backache During Pregnancy: Causes, Relief & When to Get Help
Pregnancy does some incredible things to your body. Growing an entirely new human is fairly high on the list.
Unfortunately, your lower back sometimes decides it deserves a starring role in the experience to
If you’ve found yourself getting out of a chair with an unexpected “oof,” struggling to turn over in bed or wondering why a short walk suddenly feels much longer than it used to, you’re certainly not alone. Backache during pregnancy is very common. A 2023 systematic review and meta analysis estimated that around 40% of women experience low back pain during pregnancy, with prevalence increasing later in pregnancy.
In my experience, one of the most useful things we can do is help expectant mums understand ‘why’ their backs hurt and what they can safely do about it.
Why Does Backache During Pregnancy Happen?
There usually isn’t one single culprit for backache during pregnancy.
Think of pregnancy as your body undertaking a nine month renovation project while you’re still living in the house. Your weight distribution changes, your muscles have different jobs to do and everyday movements may start feeling very different.
Your Centre of Gravity Changes
As your bump grows, your centre of gravity gradually shifts forward. Your body naturally adapts by changing the way you stand and move.
This can alter the load placed on the muscles and joints around your lower back and pelvis. Something as ordinary as standing at the kitchen counter can suddenly require more effort from your back muscles.
Your Muscles Are Working Differently
Your abdominal, back, hip and pelvic muscles all contribute to supporting your trunk and helping you move.
As pregnancy progresses, your abdominal wall stretches and your body shape changes. Your muscles have to adapt to this new mechanical challenge.
That doesn’t mean your back is becoming “weak” or damaged. It simply means it is being asked to work under very different circumstances.
Your Pelvis Is Adapting Too
Not every pregnancy related “backache” actually comes from the lumbar spine.
Pelvic girdle pain (PGP) can cause discomfort around the lower back, buttocks, hips, groin and front of the pelvis. According to the Royal College of Obstetricians and Gynaecologists, PGP affects around one in five pregnant women.
You may notice it particularly when:
- Walking or climbing stairs
- Standing on one leg to get dressed
- Getting in or out of the car
- Turning over in bed
- Moving after staying in one position for a while
The good news? Pregnancy related back and pelvic pain doesn’t simply have to be endured.
Backache During Pregnancy by Trimester:
Backache During Pregnancy’s First Trimester:
A growing bump isn’t usually the main mechanical factor this early, but some women still experience back discomfort.
If back pain is new, severe, persistent or accompanied by symptoms such as bleeding, fever, pain when urinating, abdominal pain or feeling unwell, speak with your midwife, GP or maternity team promptly rather than assuming pregnancy is the cause.
Backache During Pregnancy: The Second Trimester
This is often when physical changes become more noticeable.
Your bump is growing, your posture and movement patterns are adapting, and activities that previously felt effortless may require a little more planning.
This is a good time to pay attention to daily habits rather than waiting until discomfort becomes difficult to manage.
Backache During Pregnancy: The Third Trimester
By the third trimester, there’s considerably more load at the front of your body.
Research suggests pregnancy related back pain becomes more common as pregnancy progresses.
Getting comfortable in bed may become an Olympic event. Shoes suddenly seem suspiciously far away; and picking something up from the floor can require a full strategic plan.
That may be normal pregnancy life but significant pain still deserves attention.
7 Simple Ways to Manage Backache During Pregnancy
There isn’t one magic stretch or perfect posture that works for everyone. Instead, I usually encourage patients to think about lots of small habits that reduce unnecessary irritation.
- Keep moving where appropriate. Long periods in one position can make some people feel stiffer. Gentle, regular movement may be more comfortable than alternating between doing too much and doing nothing.
- Change positions regularly. If you work at a desk, get up periodically. If you’ve been standing for a long time, sit down and rest. Your “best posture” is often your next posture.
- Make sleep more comfortable. Side sleeping with a pillow between your legs and if comfortable, support underneath your bump may reduce strain around the pelvis and lower back.
- Be sensible with lifting. That giant laundry basket doesn’t care that you’re pregnant. Your back does. Keep loads manageable, bring objects closer to your body and ask for help with heavy or awkward items.
- Stay active within your maternity team’s recommendations. Research suggests prenatal exercise can reduce the severity of pregnancy related low back and pelvic pain, although the evidence varies between studies.
- Try appropriate strengthening and mobility exercises. Exercises aimed at the hips, trunk and pelvic region can sometimes help but pregnancy isn’t the ideal time to copy a random “fix your back in five minutes” routine from social media. Exercises should suit your stage of pregnancy, symptoms and medical circumstances.
- Don’t ignore persistent pain. If backache is interfering with walking, sleeping, work or normal daily activities, tell your healthcare provider. Pain being common during pregnancy doesn’t mean you have to quietly put up with it.
Can Chiropractic Care Help With Backache During Pregnancy?
This is understandably something pregnant patients ask me regularly.
Chiropractic care during pregnancy should always be adapted to the individual and their stage of pregnancy. Assessment is important because “back pain” can describe several different problems and not every pain experienced during pregnancy is musculoskeletal.
For pregnancy related pelvic girdle pain, the RCOG includes manual therapy delivered by an appropriately trained physiotherapist, osteopath or chiropractor among potential management options.
In clinic, the aim isn’t to “put everything back into place” or make dramatic promises about pregnancy. It’s much more practical: understand how you’re moving, identify factors that may be contributing to your symptoms and determine whether gentle, appropriate conservative care could form part of your management plan.
Depending on the individual, this may involve:
- Gentle manual techniques
- Advice about posture and everyday movement
- Pregnancy appropriate rehabilitation exercises
- Strategies for getting in and out of bed or a car
- Modifying activities that aggravate symptoms
Any care during pregnancy should take your maternity history and individual circumstances into account.
Is Exercise Good for Backache During Pregnancy?
For many women with uncomplicated pregnancies, appropriate physical activity can be beneficial.
A large systematic review found that prenatal exercise was associated with lower severity of low back, pelvic girdle and lumbopelvic pain, although it did not completely prevent these problems from occurring.
More recent evidence also suggests combining exercise with education may help reduce pregnancy related pain and disability compared with education alone.
The important word is appropriate.
If you are pregnant, particularly if you have complications or haven’t previously exercised regularly, speak to your maternity healthcare professional about what is suitable for you.
When Should I Be Concerned About Back Pain During Pregnancy?
Most pregnancy related back pain is musculoskeletal but new or unusual pain shouldn’t automatically be blamed on your back.
Seek advice from your maternity team, doctor or appropriate healthcare service if your pain is severe, suddenly worsening, follows significant trauma or is accompanied by concerning symptoms such as:
- Vaginal bleeding
- Fever or feeling significantly unwell
- Pain or burning when urinating
- Significant abdominal pain
- New numbness or marked weakness
- Loss of bladder or bowel control
- Symptoms that could indicate labour
When you’re pregnant, I’d always rather you ask the question than sit at home worrying about whether something is “normal.”
Frequently Asked Questions About Backache During Pregnancy
Is backache normal during pregnancy?
Backache is extremely common during pregnancy, particularly as pregnancy progresses. However, “common” doesn’t mean every type of back pain should be ignored. Persistent, severe or unusual symptoms deserve professional assessment.
When does back pain start during pregnancy?
It can occur during any trimester, although research suggests low back pain becomes more prevalent later in pregnancy as the body’s physical demands change.
Is chiropractic care safe during pregnancy?
Chiropractic and other manual care can be considered for certain pregnancy related musculoskeletal problems when provided by a suitably qualified practitioner who understands pregnancy care. Your individual health and pregnancy circumstances should always be considered first.
Can a chiropractor hurt my unborn baby?
Pregnancy chiropractic care should be modified to accommodate the growing abdomen and avoid inappropriate pressure. A qualified practitioner should assess whether care is suitable and use techniques appropriate to the stage of pregnancy. If there are concerns or pregnancy complications, coordination with your maternity team is important.
Does backache mean something is wrong with my pregnancy?
Usually not. Back and pelvic discomfort are common musculoskeletal complaints during pregnancy. However, because back pain can occasionally accompany conditions requiring medical attention, symptoms that are severe, unusual or associated with bleeding, fever, urinary symptoms or other concerning changes should be discussed promptly with your maternity team.
Your Back Doesn’t Have to Become the Main Character
Pregnancy brings plenty of changes without your lower back demanding everyone’s attention too.
Backache during pregnancy is common but there are often practical ways to make everyday life more comfortable. Appropriate movement, sensible activity modification, exercise, sleep positioning and professional assessment can all play a role.
Most importantly, don’t assume that being pregnant means you simply have to tolerate significant pain.
If back or pelvic discomfort is making walking, sleeping, working or enjoying your pregnancy more difficult, book a discovery visit with us through https://westchiropractic.neptune.practicehub.io/p/book-online. I can listen to what’s been happening, assess whether your symptoms are appropriate for chiropractic care and explain the options available to help you make an informed decision.
References
- Davenport, M. H., Marchand, A.-A., Mottola, M. F., Poitras, V. J., Gray, C. E., Jaramillo Garcia, A., Barrowman, N., Sobierajski, F., James, M., Meah, V. L., Skow, R. J., Riske, L., Nuspl, M., Nagpal, T. S., Courbalay, A., Slater, L. G., Adamo, K. B., Davies, G. A., Barakat, R., & Ruchat, S.-M. (2019). Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: A systematic review and meta analysis. British Journal of Sports Medicine, 53(2), 90–98.
- Diez-Buil, H., Hernandez-Lucas, P., Leirós-Rodríguez, R., & Echeverría-García, O. (2024). Effects of the combination of exercise and education in the treatment of low back and/or pelvic pain in pregnant women: Systematic review and meta-analysis. International Journal of Gynecology & Obstetrics, 164(3), 811–822.
- Royal College of Obstetricians and Gynaecologists. (n.d.). Pelvic girdle pain and pregnancy. Royal College of Obstetricians and Gynaecologists.
- Salari, N., Mohammadi, A., Hemmati, M., Hasheminezhad, R., Kani, S., Shohaimi, S., & Mohammadi, M. (2023). The global prevalence of low back pain in pregnancy: A comprehensive systematic review and meta analysis. BMC Pregnancy and Childbirth, 23, 830.
