Back pain during pregnancy is incredibly common, research suggests that up to 50–70% of pregnant women will experience it at some point. While it may be common, that doesn’t mean it’s something you simply have to put up with.
Why Does Back Pain Happen in Pregnancy?
Pregnancy brings significant changes to your body. These changes are necessary to support your growing baby, but they can place extra strain on your spine and pelvis.
Some of the main contributors to back pain are:
- Hormonal Changes – During pregnancy, there are many hormonal changes, including ones that help prepare the pelvis for birth. While this is important, it also causes ligaments throughout the body to become more flexible. This can reduce joint support, especially around the pelvis and lower back.
- Postural Changes – As your baby grows, your centre of gravity shifts forward. Many women naturally increase the arch in their lower back (lumbar lordosis) to compensate. This places extra load on the lumbar spine and surrounding muscles. As well as this, breast changes can also place more load on the upper back.
- Abdominal Muscle Stretching – Your abdominal muscles lengthen to accommodate your growing baby. This can reduce core support, placing more demand on your back muscles.
- Pelvic Joint Strain – The sacroiliac and pubic symphysis joints are more sensitive and can become irritated. This may feel like pain in the lower back, pubic bone, buttocks, hips, or even radiate into the thighs.
Types of Back Pain in Pregnancy
Not everyone will experience the same back pain. The most common types include:
- Lumbar spine pain – central lower back ache
- Pelvic girdle pain (PGP) – pain around the sacroiliac joints at the back of the pelvis or pubic bone
- Mid-back pain – often linked to posture and breast changes
- Sciatic-type symptoms – pain radiating down one leg
We can help diagnose and educate you on which type of back pain you are experiencing, and the best type of treatment and support for this.
What Can You do to Help?
The good news: there is so much you can do.
- Stay Active – Gentle, regular movement is one of the most effective tools for managing back pain. Walking, pregnancy-safe strength training, and specific core exercises can help maintain support around the spine.
- Strengthen the Right Muscles – Targeted strengthening of your deep abdominal muscles, gluteal muscles, pelvic floor and upper back muscles (that provide postural support). Strengthening these helps provide support for your back (and growing bump), which reduces strain and discomfort. This will also help your postpartum recovery.
- Improve Posture and Movement Patterns – Small adjustments to how you sit, stand, lift, roll in bed, or get out of the car can significantly reduce pain.
- Use Support When Needed – Pelvic or back support belts can be helpful for some women, particularly with pelvic girdle pain, but they should complement exercise, not replace it.
- Manual Therapy – Hands-on treatment from a pelvic physiotherapist can reduce joint irritation and muscle tension while improving movement.
When To Seek Help
You should consider seeing a pelvic physiotherapist if:
- Pain is affecting your sleep or day-to-day activities
- You are avoiding movement due to discomfort
- Walking, stairs, or turning in bed is painful
- Pain is worsening rather than improving
Early intervention often leads to faster recovery and prevents pain from persisting into your postpartum journey.
A moment of reassurance
Back pain in pregnancy is common, but it is not something you simply have to tolerate. With the right guidance, most women can stay active, strong, and comfortable throughout pregnancy.
We are here to help you manage any back pain you may experience during pregnancy.
Written by Aisling Lane
