Pregnancy Related Lower Back Pain

If you’re pregnant and experiencing lower back pain, you’re certainly not alone. Some studies estimate that 50-70% of pregnant women will experience lower back or pelvic pain during pregnancy, making it one of the most common musculoskeletal complaints during this time. But why does this happen?

Pregnancy brings about many changes to the female body, including hormonal, mechanical, and muscular changes. Hormones such as relaxin produce ligament laxity throughout the body, particularly in the lower back and pelvic areas, to prepare the body for childbirth. This results in increased movement and mobility of the pelvis and sacroiliac (SI) joints, which is important for childbirth, but it can also reduce the passive stability of the spine and pelvis, making these areas more susceptible to irritation and pain. This results in greater activation of the surrounding muscle groups to provide stability in the region, which can lead to further discomfort, especially as the baby grows.

As the baby grows, the body’s center of gravity shifts forward. This shift causes the pelvis to tip forward and increases the curvature of the lower back, altering the biomechanics and joint loading properties of the spine. The abdominal muscles also stretch as the belly grows, sometimes leading to a separation of the muscles (called diastasis recti), which decreases core stability and causes the muscles of the hips and lower back to work harder to compensate. In fact, some studies have shown that women with pregnancy-related lower back and pelvic pain often demonstrate reduced trunk and hip muscle endurance compared to women without pain. So, what can be done to help?

One of the best supported treatments is exercise. Studies have found that low- to moderate-intensity exercise can reduce pregnancy-related back pain and improve function. It is important to include exercises that focus on the abdominals, gluteal, and pelvic floor muscles.

Some common exercises I show my patients are pelvic tilts to improve pelvic mobility and reduce stress on the low back, cat/cow stretches to maintain spinal mobility, gluteal bridges to activate and strengthen the hips and posterior chain muscles, side lying clamshells for hip stability, as well as walking and prenatal yoga if well tolerated. But where does chiropractic care fit into all of this?

Chiropractic care offers a conservative, drug-free approach that may include spinal and pelvic joint mobilization in order to reduce joint irritation, soft tissue therapy to address muscular tension and stiffness, gentle stretching to help with circulation and prepare the body for labor, exercise to strengthen weak core muscles to improve spinal and pelvic stability, and patient education regarding nutrition, proper bending and lifting techniques and information on how to prevent further irritation to the lower back and pelvic regions. Many of the women I work with have reported reduced discomfort, more comfortable sleep, and improved mobility and function during daily activities.

I am also certified in The Webster Technique, a specialized chiropractic approach that focuses on the sacrum (tailbone) to improve pelvic biomechanics and optimize comfort throughout pregnancy. The goal is to help women move better, stay active, and enjoy a healthier pregnancy. Pregnancy-related lower back and pelvic pain is common, treatable, and often responds well to conservative care focused on movement, strength, and support.

If you are an expecting mother experiencing lower back or pelvic pain, feel free to reach out for advice, helpful tips, or questions to see how chiropractic care can help you!