Back Pain During Pregnancy: Causes, Relief & Tips

June 11, 2025
David Diehm
Women's Health

Back Pain During Pregnancy: Causes, Relief Tips & When to See a Chiropractor

Pregnancy is an exciting and transformative time—but for many women, it can also come with physical challenges, especially back pain. If you’re experiencing back pain during pregnancy, you’re not alone. It’s estimated that over 50% of pregnant women experience some form of back discomfort, particularly in the lower back or pelvis.

At Family Life Chiropractic, we understand how deeply this discomfort can impact your daily life, sleep, and wellbeing. This blog explores why back pain happens during pregnancy, how to manage it safely, and when to seek professional care.

Why Back Pain Happens During Pregnancy

As your baby grows, your body undergoes major postural, structural, and hormonal changes. While these changes are necessary to support a healthy pregnancy and birth, they often contribute to back pain, pelvic discomfort, and spinal instability.

Here’s what’s happening behind the scenes:

1. Postural Shifts

Your center of gravity gradually moves forward as your belly grows, shifting the way you stand and move. To compensate, many women develop an exaggerated lumbar curve (swayback posture), placing extra strain on the lower back (lumbar spine) and pelvis.

This increased lumbar lordosis can overload spinal joints and compress sensitive nerves, especially when combined with joint laxity or muscle fatigue.

2. Hormonal Changes

During pregnancy, your body releases Relaxin, a hormone that softens and loosens ligaments in preparation for childbirth. While essential, this also makes joints less stable—particularly in the pelvis, sacroiliac (SI) joints, and lower spine.

SI joint pain is common in pregnancy. It often presents as sharp or aching pain in the lower back, buttocks, or down the back of the leg. This pain tends to worsen with walking, climbing stairs, or standing on one leg.

3. Weight Gain and Core Fatigue

As your weight increases, more pressure is placed on your spine, hips, knees, and ankles. If your core and glute muscles are not able to stabilise effectively, your back and pelvis are forced to compensate—often leading to muscle tightness, fatigue, and misalignment.

The load on your lumbar spine increases, especially during standing, walking, and lifting, which can cause or worsen lower back pain.

4. Abdominal Muscle Separation (Diastasis Recti)

To make space for your growing baby, your abdominal muscles stretch and may separate. This reduces your body’s natural core support and places more strain on the back muscles, especially during movement or posture changes.

5. Changes in the Pubic Symphysis

The pubic symphysis is the cartilage joint at the front of your pelvis. Under the influence of Relaxin and postural pressure, this joint can become painful or unstable—a condition known as Symphysis Pubis Dysfunction (SPD).

This can feel like:

Sharp or grinding pain in the front of the pelvis
Discomfort when walking, rolling over in bed, or climbing stairs
A sense of “clicking” or shifting at the pubic bone

Changes to Spinal Curves and Whole-Body Alignment

Pregnancy doesn’t just affect the lower back—it can influence the entire spinal column, leading to a cascade of postural compensations:

Increased Lumbar Lordosis
As your belly grows, your lower back naturally curves more deeply (lordosis) to balance the forward weight. This can cause compression in the facet joints and lead to aching or sharp pain in the lower back, especially after standing or walking.
Reduced Thoracic Mobility & Increased Kyphosis
The upper back may also round forward more (increased thoracic kyphosis), particularly as your breasts enlarge and your shoulders shift forward. This can result in mid-back tightness, upper spine stiffness, and even referred neck tension or headaches.
Forward Head Posture
To maintain balance, many pregnant women develop a forward head posture, which can lead to cervical spine stress, tight neck muscles, and tension headaches.
Pelvic Tilt Changes
The pelvis often tilts anteriorly (forward), altering how forces transfer through the spine, hips, and legs. This pelvic tilt can further aggravate SI joint pain, gluteal tension, and lower back strain.

These compensations often occur gradually and unconsciously, which is why early postural support, spinal care, and core stability strategies are so helpful in reducing discomfort and preventing longer-term issues.

Safe, Natural Relief for Pregnancy Back Pain

You don’t need to suffer through pregnancy pain. There are gentle, drug-free options to help support your body and reduce discomfort.

✅ 1. Prenatal Chiropractic Care

At Family Life Chiropractic, we offer Webster-certified chiropractic care, a technique designed specifically for pregnancy. It focuses on aligning the pelvis and spine to reduce nerve irritation and improve comfort and mobility.

Gentle, tailored adjustments
No twisting or cracking
Improves pelvic and spine alignment and comfort during pregnancy

📌 Many women notice improved sleep, better mobility, and reduced pelvic pain within a few visits.

🧘 2. Prenatal Stretches & Exercise

Targeted movement helps improve circulation, reduce inflammation, and relieve tight muscles.

Cat-cow stretch for spinal mobility
Pelvic tilts to relieve pressure
Prenatal yoga or walking can be helpful, if cleared by your health professional

🪑 3. Supportive Posture & Ergonomics

Simple posture adjustments can make a big difference:

Use a pregnancy support pillow or wedge
Sit with a lumbar roll and both feet flat
Avoid standing on one leg or slouching while sitting

💆 4. Remedial Massage

Our qualified massage therapists offer pregnancy-safe massage that helps relieve tension in the hips, glutes, lower back, and neck.

When to See a Chiropractor or Health Professional

Consider professional help if:

Your back pain lasts more than a few days
You experience numbness, tingling, or sharp nerve pain
The pain affects your ability to sleep, walk, or care for your other children
You feel unbalanced or “locked up” in the hips or pelvis

At Family Life Chiropractic, our approach is always gentle, safe, and individualised. We take the time to listen to your concerns and tailor each treatment to support your pregnancy journey.

Pregnancy Chiropractic in Newcastle & Lake Macquarie

If you’re experiencing back pain during pregnancy, you don’t need to just “put up with it.” Our team at Family Life Chiropractic is here to help you feel more comfortable, move more freely, and prepare for birth with confidence.

We’ve helped many expecting mums in Newcastle, Lake Macquarie, and surrounding areas feel their best through safe, evidence-based chiropractic care. For reliable, government-backed information on staying active during your pregnancy to support back pain, visit the Australia Governments health Guidelines.