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If your lower back hurts during pregnancy, you’re not alone – and you’re not imagining it. Pregnancy is a beautiful journey, but it can also be physically challenging. Many expectant moms experience nagging or even debilitating lower back pain that affects their sleep, work, and daily life. We understand how frustrating it is to struggle with pain while pregnant, especially when you’re already dealing with hormonal changes and a growing belly.
The good news is that there are evidence-based strategies to ease that discomfort (and we’ll cover them here). In this comprehensive guide, we’ll explain why your back might be hurting, what research says about managing pregnancy-related back pain, and the gentle, effective treatment options available – including how Unpain Clinic can help you find lasting relief. (Results may vary; always consult your healthcare provider for personalized advice.)
Pregnancy and Your Spine: As your baby bump grows, your body undergoes dramatic changes that can strain your back. You gain weight in the front, your center of gravity shifts forward, and your posture adjusts – often with an exaggerated lower back curve (lordosis) to balance the weight. This postural change can put extra stress on the lumbar spine. Additionally, pregnancy hormones like relaxin loosen ligaments throughout your pelvis and spine to prepare for childbirth. Looser ligaments mean your joints (especially the sacroiliac joints that connect your spine to your pelvis) become less stable. The combination of shifted posture, heavier load, and joint laxity often leads to muscle fatigue and joint pain in the lower back.
Pelvic Girdle Pain vs. Low Back Pain: You might hear clinicians talk about “pelvic girdle pain” (PGP) in pregnancy. PGP refers to pain in the pelvic joints – the pubic bone at the front or the sacroiliac joints at the back – and it’s very common in pregnant people. In fact, pelvic pain is even more frequent than true lumbar spine pain during pregnancy for many women. PGP can cause pain in the lower back, hips, or groin, sometimes radiating down the inner thighs. It often makes it hard to walk, climb stairs, or even turn over in bed. Typical causes of pelvic girdle pain include: changes in posture and center of gravity, the weight of the growing baby, unstable pelvic joints, and hormonal effects on ligaments. On the other hand, lumbar back pain in pregnancy is felt higher up around the waist and can resemble the back ache you might get when not pregnant – often linked to muscle strain or spinal issues. Many pregnant women experience a mix of both pelvic and lumbar pain.
How Common Is It? You may feel like everyone tells you back pain is “normal” in pregnancy. They’re partially right – it’s very common, but that doesn’t mean you should ignore it. Studies estimate that anywhere from 40% to as high as 70% of pregnant women experience back pain at some point. One large 2023 systematic review reported a global prevalence around 40% (with back pain rates rising each trimester, reaching ~48% in the third trimester). Some reports, however, cite as many as two-thirds (70%) of expectant mothers suffering lower back or pelvic pain. Clearly, this is a widespread issue. Back pain often begins in mid-pregnancy (around the fifth to seventh month), but it can start surprisingly early. In some cases, women notice backaches in the first trimester – even as early as a few weeks into pregnancy. (If you’re only “2 weeks pregnant” and already feeling twinges, it could be related to hormonal changes, though early back pain might also be coincidental or due to pre-existing issues.)
Risk Factors: While any pregnant person can develop back pain, certain factors increase the likelihood. Prior history of lower back pain is a big one – if you had back issues before pregnancy, you’re about twice as likely to have pain during pregnancy. Older maternal age and multiple pregnancies (having had several pregnancies) also correlate with a higher chance of pregnancy-related back pain. Additionally, if you have an existing spinal curvature like scoliosis, you might wonder if that makes pregnancy back pain worse. Research indicates women with scoliosis are indeed more likely to experience back pain during pregnancy, especially if the spinal curve is significant. However, every case is unique – some women with scoliosis have minimal issues, while others feel more strain on one side of the back.
For many women, pregnancy back pain improves soon after giving birth (as the load is lifted and hormones stabilize). In fact, pelvic girdle pain often resolves after delivery – but not always. Some new moms continue to have back or pelvic pain postpartum, especially if underlying problems weren’t addressed. For example, weak core muscles (from pregnancy stretching the abs or from a C-section incision) can leave your back unsupported after birth.
Speaking of which, a C-section surgery scar is an often-overlooked root cause of chronic back pain. It may sound surprising, but a scar from a Cesarean section (or any abdominal surgery) can disrupt your core muscle function. Scar tissue can cause the nervous system to “lose communication” with key abdominal muscles, forcing other areas (like your lower back muscles) to overcompensate.
In Unpain Clinic’s podcast Episode #7, Uran Berisha explains that even decades-old scars – from a C-section, appendectomy, or other surgeries – can contribute to back pain by creating tight adhesions and muscle imbalances. That means postpartum women who “bounce back” from delivery except for stubborn back pain might be suffering from hidden scar effects. We’ll revisit this in the patient story below.
Other Contributors: It’s worth noting that not all “back pain during pregnancy” is musculoskeletal.
Occasionally, internal issues can cause backache. For instance, pregnancy increases risk of urinary tract infections and kidney infections which can refer pain to the low back area. How to tell? Kidney-related pain is usually accompanied by other symptoms like fever, chills, or painful urination, and is often felt higher in the back (flank area) rather than only in the low back. If your back pain is sharp and one-sided with fever or urinary symptoms, contact your doctor – you want to rule out kidney infection or stones. Additionally, preterm labor can sometimes present as persistent back pain (a backache that comes and goes in waves could be “back labor” contractions). And if you ever have severe back pain with vaginal bleeding or abdominal cramping, seek medical attention immediately. The bottom line is: while most lower back pain in pregnancy is due to normal bodily changes, always mention your pain to your prenatal provider, especially if it’s sudden, severe, or accompanied by other worrisome signs. They can ensure nothing serious is going on and help you get proper care.
It’s reassuring to know that pregnancy back pain is common, but what can be done about it? Thankfully, researchers have been studying this issue for years, and a few key insights have emerged.
Exercise and Physical Therapy Help: One of the most consistent findings is that staying active in a safe way can reduce pregnancy-related low back pain. A recent systematic review found moderate-quality evidence from multiple RCTs that exercise programs can significantly decrease the severity of low back pain in pregnant women. In particular, exercises that strengthen the core and pelvic muscles (with appropriate modifications for pregnancy) are beneficial. For example, another study showed that a supervised stability ball exercise program in the second and third trimesters led to reduced low back pain and better daily function compared to no exercise.
These exercises likely work by activating key stabilizer muscles like the transverse abdominis (deep abs) and multifidus (small back muscles) to support the spine. The timing of starting exercise may also matter: engaging in regular prenatal fitness before pain becomes severe might even be preventative. Evidence suggests that women who exercise through pregnancy have a slightly lower risk of developing significant low back pain – one meta-analysis found exercise could reduce the risk by about 10%. Always ensure any exercise is approved by your healthcare provider, especially if you’re new to working out or have pregnancy complications. Often, working with a physiotherapist or prenatal fitness specialist can tailor a routine for your needs.
The Role of Support Belts: Many pregnant women wonder if those maternity support belts or belly bands are worth it. Research indicates they can be helpful for some. A review in a medical journal noted that using a maternity support garment (like a belly band or pelvic support belt) can result in reduction of low back pain, improved function, and better quality of life for pregnant women. Another study specifically found that pelvic support belts may reduce pain at the pubic bone (symphysis pubis dysfunction) and help women move around more comfortably. The evidence isn’t uniform – some trials show only modest benefits – but anecdotally many moms report relief with a well-fitted support belt. These belts likely work by stabilizing the pelvis and taking some weight off the lower back. If you do try a support belt, have your healthcare provider or physiotherapist check the fit to make sure you’re wearing it correctly .
Other Therapies: What about other non-drug treatments like acupuncture, chiropractic adjustments, or massage? There have been studies on all of these for pregnancy back pain, with mixed results. Acupuncture in particular has some encouraging data, but it should be done by a practitioner experienced with pregnant patients. Chiropractic and physiotherapy can help by correcting alignment and muscle balance – one randomized trial found a multimodal approach (exercise, manual therapy, education) gave more relief than standard care alone. Massage therapy (prenatal massage) can temporarily ease muscle tension and stress, which is certainly valuable when you’re expecting. Always ensure any therapist knows you’re pregnant so they use appropriate techniques and positioning (avoid deep tissue massage on certain pressure points and no lying flat on your belly).
Mind-Body Factors: Interestingly, research also suggests factors like stress, sleep, and mental health can influence pain. Pregnancy can be a stressful time, and high stress can increase muscle tension and pain sensitivity. Some studies correlate higher stress or poor sleep with worse back pain in pregnancy. This doesn’t mean “it’s all in your head” – rather, pain is a whole-body experience influenced by physical and emotional health. Techniques such as prenatal yoga, gentle stretching, and relaxation exercises (breathing techniques, mindfulness) may help reduce stress-related muscle tightness in the lower back. And of course, ensuring you have a supportive mattress and good sleep posture will help (more on that in At-Home Guidance below).
The Takeaway: The scientific consensus is that you don’t have to simply endure pregnancy back pain – there are safe interventions that can make a real difference. Staying mobile with approved exercises, using support devices as needed, and seeking professional therapy can all reduce pain levels and improve your ability to carry on daily activities. Furthermore, addressing back pain is important not just for comfort –severe back pain can limit your activity, disrupt sleep, and even contribute to postpartum issues if left unaddressed. If back pain causes you to reduce your activity during pregnancy, that could lead to deconditioning (loss of strength) which makes recovery after birth harder. So it’s absolutely worth bringing up to your doctor or midwife and getting a referral to physiotherapy or specialty clinic if needed. In fact, guidelines in many countries recommend exercise therapy as a first-line treatment for pregnancy-related back and pelvic pain, given its safety and benefits. In the next section, we’ll discuss how we at Unpain Clinic approach treating lower back pain, with a focus on non-invasive, drug-free therapies that align with this research.
At Unpain Clinic, our philosophy is to find and fix the root cause of your pain – not just temporarily relieve the symptoms. When it comes to lower back pain in pregnancy (and postpartum), this root-cause approach is especially important. There are often multiple factors at play (from old injuries and scars to weak muscles or joint misalignment), so we use a combination of advanced therapies and hands-on care to address all angles. Here are the main treatment modalities we offer for back pain and how they can help:
You might not immediately think of Shockwave Therapy for pregnancy-related back pain, since this technology is more commonly known for treating sports injuries or chronic tendon pain. However, shockwave can be a game-changer for certain underlying causes of back pain – particularly stubborn soft-tissue problems like scar tissue or chronic muscle tightness. Extracorporeal Shock Wave Therapy (ESWT) uses acoustic waves (sound pulses) delivered to the body tissues to stimulate healing. It increases local blood flow, reduces inflammation, and can “break up” scar tissue adhesions or calcifications. At Unpain Clinic, we have deep expertise in shockwave – it’s one of our core treatments. (In fact, our team has delivered over 40,000 shockwave treatments!) Shockwave is well-established as a treatment for chronic lower back pain from various causes. For example, clinical studies have shown significant pain reduction and improved mobility in patients with herniated discs, sciatica, and facet joint pain after a course of shockwave therapy.
How does this apply to pregnancy or postpartum? One big example is C-section scar treatment. As we discussed, a Cesarean scar can cause long-term back pain by inhibiting core muscle function. Unpain Clinic is at the forefront of using focused shockwave therapy on surgical scars to restore normal tissue function. Shockwave helps re-establish communication between the nerves and muscles in the area, essentially rebooting the core. In Episode #13 of the Unpain Clinic Podcast (Nov 14, 2022), “How chronic back pain stopped when C-Section was treated,” Uran Berisha and his guest share a powerful story of a mother of two whose chronic lower back pain finally resolved after her C-section scar was treated with shockwave.
She had accepted the pain as “part of motherhood” for years, not realizing her scar was the culprit .
After just one session of shockwave targeting the scar tissue, she felt immediate changes – better balance and the back pain disappeared. And it wasn’t just a one-day fluke; by restoring proper core activation, the results lasted. This is a testament to addressing root causes: rather than repeatedly adjusting her spine or prescribing painkillers, we fixed the underlying dysfunction.
During pregnancy itself, we use shockwave more judiciously – for instance, we would avoid direct treatment over the abdominal or pelvic area while you’re expecting. But we can apply shockwave safely to certain back or hip muscles if needed (always with your OB’s consent). Often, if a patient is in late pregnancy and very uncomfortable, we focus on gentle manual treatments and save any shockwave for the postpartum period when it can really accelerate recovery (for issues like lingering pelvic pain or C-section scars).
These two advanced therapies are fantastic complements to shockwave, and Unpain Clinic is proud to offer them. EMTT stands for Electromagnetic Transduction Therapy – it’s a cutting-edge treatment that uses high- frequency magnetic field pulses to penetrate deep into tissues. Think of it like an MRI’s magnetic energy, but used therapeutically to stimulate healing. Neuromodulation, in our context, often refers to techniques or devices (like electric stimulation) that help “reset” nerve activity and reduce pain signaling. We often pair EMTT with shockwave in the same session for synergistic effect.
For pregnancy-related back pain, EMTT and Neuromodulation can be very helpful in calming inflamed nerves and waking up inhibited muscles. For example, if you have an irritable nerve root in your spine (perhaps causing sciatica-type pain down one leg), EMTT can help reduce that nerve inflammation and pain. Neuromodulation techniques (like gentle electrical stimulation or vibration therapy) can encourage muscles that have shut down – say, your glutes or deep abs – to start firing correctly again.
At Unpain, we use these technologies to “remind” your body how to function normally. They are non-invasive and painless – you typically feel a mild tapping or pulsing sensation. Importantly, these therapies are tuned to be safe; however, during pregnancy we avoid any electrical or deep electromagnetic therapies near the uterus as a precaution. We can still use them on other areas (like upper back, limbs) if needed for referred pain, but again, each treatment plan is personalized with safety in mind. Postpartum, EMTT and neuromodulation can greatly speed up recovery by improving blood flow, decreasing swelling, and helping an oversensitive nervous system calm down.
Sometimes, nothing beats good old hands-on care. Our licensed physiotherapists, chiropractors, and massage therapists are skilled in manual therapy techniques that relieve pain and restore mobility. This includes gentle joint mobilizations or adjustments (to realign the pelvis or vertebrae that may be slightly misaligned), soft tissue release (massage techniques or myofascial release on tight muscles and fascia in the low back, hips, or glutes), and stretching. For pregnant clients, manual therapy is adapted to be comfortable and safe – for instance, using side-lying or seated positions instead of lying flat on your belly. If your sacroiliac joint is locked up, or your lumbar facet joints aren’t moving well, manual mobilization can give quick relief and improve your range of motion.
Muscle energy techniques and gentle adjustments can also correct pelvic alignment; this is key because as your body changes, sometimes one side of the pelvis can rotate or drop slightly (especially if you tend to stand bearing weight on one leg more). Realigning that can ease one-sided lower back pain. However, we always combine adjustments with muscular work – adjusting a joint without addressing the muscles and movement patterns often leads to the pain coming back. That’s why our approach is holistic.
Exercise isn’t just something you do on your own at home – it’s a critical part of therapy at our clinic too. After we identify which muscles are weak or tight, our team will guide you through targeted exercises to address those issues. For a pregnant patient with back pain, this might include exercises to strengthen the glutes, core, and pelvic floor (which together stabilize the spine and pelvis). We’ll also work on improving your posture and movement patterns – for example, teaching you how to bend or lift properly without straining your back (engaging your hips and legs instead).
A typical session might involve practicing safe squats or modified planks, doing cat-camel stretches for spinal mobility, or learning how to activate your deep abdominal muscles gently. We ensure every exercise is pregnancy-safe – no exercises that have you flat on your back after the first trimester, and no high-impact moves. If you’re postpartum, we tailor a rehab exercise program to gradually rebuild strength (including diastasis recti-safe core exercises if you have abdominal separation).
The key is personalization: every patient’s pain has a unique mix of causes. As Uran Berisha often says, we ask “Why does it hurt?” not just “Where does it hurt?”. For example, if your assessment finds that an old ankle sprain has made you walk unevenly and contribute to your back pain, we’ll include balance exercises for that ankle! Or if we discover your back pain flares when your digestion is off (some patients experience that connection), we might incorporate breathing exercises to relax the diaphragm and refer you to a pelvic floor physio or other specialist as needed. This whole-body investigative approach is what defines Unpain Clinic’s care. We’re not satisfied with giving you a temporary fix – we want to correct the underlying dysfunctions so your pain doesn’t keep coming back.
Safety is our top priority. We always adjust our treatments to what is appropriate for your stage of
pregnancy. Many modalities (like manual therapy, certain types of neuromodulation, and targeted exercise) are perfectly safe during pregnancy. Some, like focused shockwave or certain electrotherapy, we may choose to postpone until after delivery or use only with caution, to err on the side of safety. We work in collaboration with your primary healthcare provider.
If you’re ever unsure, just know that at the Initial Assessment we will thoroughly evaluate you and explain all recommended treatments, and you can of course opt out of anything you’re not comfortable with. The beauty of our approach is that we have a large toolbox – if one technique isn’t suitable, we have alternatives. For example, if we decide not to use shockwave during pregnancy, we can focus more on gentle manual therapy and use EMTT on a distant area
to reduce overall pain. If acupuncture is needed, we have trusted practitioners we can refer to. Our goal is to keep you as comfortable and active as possible throughout your pregnancy, and then supercharge your recovery after birth with the best in regenerative therapies.
To illustrate how these treatments come together in real life, let’s look at a (de-identified) example of a patient we helped. Meet Sarah (name changed for privacy), a 32-year-old first-time mom who came to Unpain Clinic in her third trimester. Sarah was about 30 weeks pregnant and had been struggling with progressively worsening lower back and right-sided hip pain. It started as a twinge in the second trimester but had become a constant ache that made it hard for her to get good sleep. She also noticed a sharp pain in her right lower back/hip when getting up from bed or climbing stairs, which is classic for sacroiliac joint involvement. Sarah had tried prenatal yoga and used a maternity belt which gave a bit of support but didn’t solve the issue. She was worried because with 10 weeks to go, the pain was only getting worse and she wanted to stay active.
Initial Assessment: During her initial assessment at Unpain Clinic, we took a comprehensive history – noting that Sarah had an old tailbone injury from years ago (she had slipped on ice). We also observed her posture: her pelvis was slightly tilted and she had more arch in her lower back than ideal, likely due to the growing belly. Orthopedic tests showed her right sacroiliac joint was indeed irritated. We also checked for any neurological signs (none, which was good). We mapped out her pain pattern – mostly right SI joint and radiating into her right buttock. We also noticed her core muscle activation was poor when we had her do a simple movement (not uncommon in late pregnancy as muscles stretch out). We suspected her old tailbone injury and perhaps some scar tissue around it could be contributing to asymmetrical movement.
Treatment Plan: We explained to Sarah that we’d focus on relieving her pain now with gentle treatments and then plan to do some more intensive scar therapy postpartum if needed. Right away, we did some manual therapy: mobilizing her sacroiliac joint and using soft tissue techniques on the tight muscles around her pelvis (glutes, piriformis, and low back muscles). We applied EMTT therapy to her lower back – she described it as a pleasant pulsing warmth – to reduce inflammation in the area. We avoided shockwave due to her pregnancy, but taught her some effective exercises: cat-camel stretches to keep her spine flexible, pelvic tilts (both on hands-and-knees and while standing against a wall) to practice finding a neutral spine and strengthening her deep abs, and a gentle glute bridge (with her shoulders on the couch and feet on floor, a small bridge) to engage her glutes without lying flat. We also showed her how to use a pregnancy support pillow between her knees at night and a rolled towel in the small of her back when sitting, to improve posture.
After two sessions that week, Sarah reported a significant reduction in her pain. She could move with much less discomfort and was sleeping better. By addressing the alignment and muscle issues, we had unloaded her SI joints. She continued treatment weekly until delivery with a combination of chiropractic adjustments, massage therapy, and monitored exercises. Each session, we’d adjust as needed – for instance, as her belly grew more, we focused on upper back as well to counteract the breast weight and hunching.
Postpartum Follow-Up: Six weeks after a healthy delivery, Sarah came back for a check-up. Her lower back was much better after birth, but she did have some lingering stiffness (common as her body was readjusting). Now we added shockwave therapy into her plan, specifically targeting her tailbone area and lower back muscles to promote healing of any residual injury from the past. We also used shockwave around her abdominal area but only after confirming that her postpartum recovery was going well (note: we avoid abdominal shockwave if any chance of pregnancy or if not medically cleared postpartum). Within a couple more visits, Sarah felt stronger and virtually pain-free. Importantly, we continued working with her on core and pelvic floor strengthening (in collaboration with a pelvic physio) to ensure she had a solid foundation. At her three-month postpartum mark, she told us she actually felt stronger and more in tune with her body than before she was ever pregnant. The combination of addressing the immediate pain and the root causes made all the difference – she could lift her baby, exercise, and do all the new mom activities without that nagging back pain.
(This example is for illustrative purposes – individual results vary, and treatment is always tailored to each patient.) But it shows that even if you’ve been told “back pain is just part of pregnancy,” there are solutions that deliver lasting relief by focusing on why you hurt, not just where.
In between your clinic visits, there’s a lot you can do on your own to manage and reduce lower back pain. Here are some simple, safe strategies to help you find relief at home:
Mind Your Posture: As your belly grows, it’s easy to sway your back or slump your shoulders. Focus on standing and sitting with good alignment. Keep your shoulders back and relaxed, chest up, and avoid overarching your lower back. When standing for long periods, try resting one foot on a low stool and switch feet periodically – this can take pressure off your lower back. For sitting, use a chair with good back support or place a small pillow behind your lower back for lumbar support .
Small adjustments to posture can prevent muscle strain.
Sleep Smart: Getting comfortable in bed becomes harder as pregnancy progresses, but the right
positioning can greatly reduce back strain at night. Doctors recommend sleeping on your side
(preferably the left side for optimal circulation), with your legs and knees bent and a pillow
between your knees. This keeps your spine, hips, and pelvis aligned and prevents your top leg
from pulling on your spine. You can also put a pillow under your abdomen for support if needed,
and another small pillow or rolled towel at your lower back. Basically, surround yourself with
cushions! Many women love using a full-length pregnancy pillow in a C-shape or U-shape to cradle their body. Also, ensure your mattress isn’t working against you – a too-soft or overly firm mattress can aggravate back issues. Research suggests a medium-firm mattress is often best for back pain relief. If a new mattress isn’t in the cards, consider adding a firm topper or even sleeping with a plywood board under a sagging mattress for more support. And remember, try to avoid sleeping flat on your back in mid-to-late pregnancy, not only for back pain but because that position can compress important blood vessels (making you dizzy and possibly reducing blood flow to baby). Side sleeping with proper support is the way to go.
Heat and Cold Therapy: Applying a warm compress or heating pad to the lower back can soothe
tight muscles. Limit heat to 15-20 minutes at a time and avoid using excessive heat (your goal is
gentle relaxation, not to overheat your core body temperature). A warm bath or a shower with water
aimed at your lower back is another safe way to relax muscles. Some women find alternating heat
and cold (ice pack) useful if there’s an acute flare-up. Always wrap ice packs in a cloth and limit to 10 minutes to avoid skin injury. Heat is generally more universally comforting in pregnancy, but if
swelling or sharp pain is present, ice might help numb it.
Gentle Exercise & Stretching: Keep moving, within comfortable limits. Total bed rest is not usually
recommended for back pain (it can actually weaken muscles and stiffen joints). Instead, incorporate gentle exercises daily. Great options include walking (even a short daily walk keeps muscles active and boosts circulation), prenatal yoga or stretching routines specifically designed for pregnancy, and water exercise if you have access to a pool. Swimming or prenatal aquafitness is fantastic because the buoyancy of water supports your belly and relieves gravity’s pressure on your spine. Some tried-and-true moves to relieve tension: the cat-cow stretch (on hands and knees, slowly arch and round your back) child’s pose (kneel and sit back on your heels, gently stretching arms forward – adjust your knee width for your belly), and gentle hip tilts/bridges (as instructed by your physio). Even simple pelvic tilts while standing (tuck your tailbone under and release) can help engage your core and take pressure off the low back. If you’re unsure about exercises, ask your physiotherapist for a customized home exercise program. Avoid heavy lifting and high impact activities that compress the spine – for example, now isn’t the time for vigorous deadlifts or jumping. If you must lift objects (or toddlers!), use your legs: keep the object close to you, squat down by bending knees and hips, and lift with a straight back .
Use a Support Belt if Needed: As mentioned earlier, a pregnancy support belt (also known as a
maternity belt or pelvic brace) can provide relief, especially when you’re on your feet a lot. These
belts wrap around your lower abdomen and hips to literally “help carry” the belly’s weight and
stabilize the pelvis. Many women find they can walk or stand longer with less pain while wearing a
belt. It’s worth a try – just ensure it’s a comfortable fit and not too tight. Wear it during activities that
typically aggravate your back (like grocery shopping or doing house chores). If it doesn’t seem to
help, don’t worry, it’s not mandatory – some get more benefit from exercises and frequent rest
breaks instead. Every body is different.
Listen to Your Body: This is perhaps the golden rule. Pregnancy is not the time to “push through”
intense pain. If something you’re doing causes more pain, pause or modify the activity. Take breaks
during the day – lie on your side or sit with feet up for a few minutes to unload your spine. Practicing some relaxation techniques can also help; even a few minutes of deep breathing or prenatal meditation can reduce your perception of pain by calming the nervous system. Stay hydrated and eat well too – dehydration or lack of nutrients can contribute to muscle cramping and fatigue. Basically, treat yourself kindly; you’re doing hard work growing a human!
By following these self-care tips and combining them with professional treatment, you stand a great chance of minimizing lower back pain and enjoying the remainder of your pregnancy. Many of our patients report that a mix of home exercises, proper rest, and occasional treatments at the clinic keeps them functioning well and even able to stay active with things like prenatal fitness classes. Remember, every step you take to care for your back now not only helps you in the moment, but also sets you up for a smoother recovery after childbirth.
Some women do experience mild lower back aches very early in pregnancy due to hormonal changes
and the start of ligament loosening. It’s possible to notice back discomfort in the first trimester – even as
early as a few weeks after conception. However, early lower back pain is not a definitive sign of pregnancy, since many non-pregnancy issues (or even premenstrual symptoms) can cause similar aches. If
you suspect you’re pregnant from other signs (missed period, etc.) and have some back pain, it could be
related, but always confirm with a pregnancy test. And if back pain is severe or accompanied by unusual
symptoms, seek medical advice to rule out other causes.
The best sleeping position during pregnancy for your back is on your side with legs bent, ideally with a
pillow between your knees. This alignment reduces strain on your lower back. You might also place a
small pillow or rolled towel under your belly for support, and one behind your back. This way, you’re
cushioned from all sides – some women use a full-length pregnancy body pillow for convenience. A
supportive mattress (medium-firm) can also make a big difference. Try to avoid sleeping flat on your
back, especially after 20 weeks, as this can not only worsen back pain but also potentially compress blood
vessels and make you dizzy. If you wake up and find you rolled onto your back, don’t worry – just adjust
back to your side. Sometimes wearing a sleep support belt or using wedge pillows can help you stay
comfortably on your side through the night.
One-sided low back pain is common in pregnancy and can happen for a few reasons. Often it’s due to
sacroiliac joint dysfunction – the joints linking your spine to your pelvis can become irritated or misaligned, sometimes more on one side, causing sharp or dull pain on that side. You might feel it in the buttock or hip as well on the affected side. Another cause can be muscle imbalance or posture – for example, if you always sleep on the same side or carry a toddler on one hip, one side of your back might be under more stress. Less commonly, one-sided pain could be due to kidney issues (like an infection or
stone) which typically also cause fever or urinary pain – so if those symptoms are present, see a doctor .
If your pain shoots down one leg, it could be a form of sciatica, where the baby’s position or a disc bulge
irritates a nerve on one side. The best approach is to get assessed so we can determine the exact cause. In many cases, targeted treatments (like an SI joint adjustment or specific stretches) can relieve one-sided back pain quite effectively.
Exercise – yes, but modify it; heavy weightlifting – approach with caution. Staying active is generally
recommended to help manage back pain, but you’ll want to opt for low-impact, pregnancy-safe exercises.
Great choices are walking, swimming, stationary biking, prenatal yoga, and supervised strength training
with light to moderate weights. If you enjoy weightlifting, you may continue in moderation and with your healthcare provider’s clearance, but you’ll likely need to lower the weight and focus on perfect form. Avoid lifts that put a lot of strain on your low back. For example, instead of heavy barbell deadlifts, you might do supported squats or use resistance bands. Always engage your core (gently) and exhale on effort
to protect your back. Listen to your body – if an exercise causes pain beyond mild discomfort, stop. Many
women find they can resume higher intensity workouts after pregnancy (or after postpartum recovery), but during pregnancy it’s about maintenance and gentle strengthening, not pushing for personal bests. And
remember, even simple exercises like pelvic tilts and bridges can build strength that alleviates back pain .
A physiotherapist can craft a safe routine for you. When it comes to lifting objects (including groceries or
kids), use the proper technique: bend at the knees, keep the object close, and avoid twisting while lifting. If your back is very painful right now, focus on rest and light stretching for a few days and consult a
professional before resuming exercise.
If your back pain is severe, worsening, or accompanied by other concerning symptoms, it’s important to
get medical advice. Red flags include: back pain with fever, chills, or burning during urination (could
indicate a kidney or bladder infection); pain that is rhythmic or comes with abdominal tightening (could
be contractions, especially if you’re not full term yet); back pain with vaginal bleeding or fluid leakage (could signal labor or placental issues – seek immediate care). Also, if you ever experience weakness, numbness, or tingling in your legs or an inability to walk, you should be evaluated promptly to rule out nerve compression. Another scenario is if you had a recent trauma (like a fall) – even if you feel okay, let your provider know to check everything. For the average pregnancy back pain that is moderate, you should mention it at your prenatal visits – your provider can ensure your posture and weight gain are on track, and refer you to physiotherapy or other support. Generally, trust your instincts: if something feels off or “more than just normal backache,” get it checked. We’d rather you be safe and have peace of mind. The vast
majority of pregnancy back pain is benign and manageable, but proper assessment is key to rule out rare but serious issues.
There are several treatments that can help, and most are non-invasive and considered safe in pregnancy
when done properly. These include physiotherapy (targeted exercises, stretches, and manual therapy to correct issues), chiropractic adjustments or osteopathic manipulations (gentle realignment of joints – make sure to see someone experienced with pregnant patients), massage therapy (prenatal massage to
relax muscle tension), and the use of support belts or kinesiology taping to stabilize your back and pelvis. Some clinics (like Unpain Clinic) offer advanced options like shockwave therapy, EMTT, or TENS – but these
are typically used with caution or reserved for postpartum, as discussed. Acupuncture is another therapy with some evidence of effectiveness for pregnancy back pain, and it’s generally safe when performed by a
qualified practitioner who knows the points to avoid in pregnancy. Remember, pain medication options are
limited in pregnancy (you’ll want to avoid NSAIDs like ibuprofen, especially after 20 weeks, and only use
acetaminophen under guidance), so these drug-free treatments are very valuable. Always inform any
therapist or specialist that you are pregnant so they can adapt their techniques accordingly. With the right
combination – for example, prenatal physio + home exercises + occasional massage – many women get
significant relief. And if the pain still lingers, know that postpartum treatments (like those we offer at Unpain Clinic) can address any root causes that remain, such as scar tissue or deeper imbalances, once it’s
safe to do so. We’re here to support you through the journey – ensuring you can move as comfortably as possible during
pregnancy, and then helping you recover and thrive after delivery.
Lower back pain in pregnancy can feel discouraging, but it’s not something you simply have to “tough out.” If your lower back hurts while pregnant, it’s your body’s way of asking for some care and adjustment –and there are plenty of ways to give it that care. We’ve discussed how changes in your body (from shifted posture to relaxed ligaments) contribute to the pain, and importantly, how research-backed approaches like exercise, support belts, and targeted therapies can provide relief. By addressing underlying causes (like weak core muscles or old scar tissue) and practicing good habits (like proper posture and sleep positions), you can significantly reduce your discomfort. Many of our patients at Unpain Clinic have gone from feeling trapped by pregnancy back pain to moving freely and enjoying their pregnancies once again.
Remember, every woman’s experience is unique. What works for one might need tweaking for another. That’s why a personalized, whole-body approach – identifying why you specifically are hurting – is so effective. Our team is passionate about helping expectant and new moms get out of the cycle of pain. We blend compassion (we truly understand how you feel) with expertise (cutting-edge treatments and a wealth of clinical experience). Pregnancy should be a time of anticipation and joy, not constant pain. If you’re reading this and struggling with lower back pain or pelvic pain, we invite you to take the next step toward relief. Often, just an initial assessment can provide so much clarity and hope – you’ll learn what’s really causing your pain and get a clear plan to fix it. You don’t have to resign yourself to back pain now or after baby arrives. With the right support, you can feel better and focus on what truly matters: your health and your growing family.
Book Your Initial Assessment NowAt Unpain Clinic, we don’t just ask “Where does it hurt?” — we uncover “Why does it hurt?”
If you’ve been frustrated by the cycle of “try everything, feel nothing,” this assessment is for you. We take a whole-body approach so you leave with clarity, not more questions.
What’s Included
– Comprehensive history & goal setting
– Orthopedic & muscle testing (head-to-toe)
– Motion analysis
– Imaging decisions (if needed)
– Pain pattern mapping
– Personalized treatment roadmap
– Benefit guidance
Important Details
60 minutes, assessment only
No treatment in this visit
Who You’ll See
A licensed Registered Physiotherapist or Chiropractor
What Happens Next
If you’re a fit, we schedule your first treatment and start executing your plan.
Why Choose Unpain Clinic
Whole-body assessment, not symptom-chasing
Root-cause focus, not temporary relief
Non-invasive where possible
No long-term upsells — just honest, effective care
Outcome
You’ll walk out knowing:
What’s wrong
Why it hurts
The fastest path to fix it
Author: Uran Berisha, BSc PT, RMT, Shockwave Expert
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systematic review and meta-analysis – BMC Pregnancy and Childbirth, 23(Suppl 1): 40. PMID:
38042815
2. Unpain Clinic. (2022, Nov 14). Podcast Episode #13: How chronic back pain stopped when C-
Section was treated – Unpain Clinic Podcast. (Guest: B. M. Wai, Host: U. Berisha)
3. Berisha, U. (2021, Nov 18). Podcast Episode #7: How to Relieve Back Pain When Nothing Else
Works – Unpain Clinic Podcast. Unpain Clinic.
4. Unpain Clinic. Effective Pelvic Pain Treatment in Edmonton – Pelvic Girdle Pain in Pregnancy
(Web Page) – UnpainClinic.com. Accessed Oct 2025
5. Eberhard-Gran, M. et al. (2015). Prevalence of lumbopelvic pain during pregnancy – BMC
Musculoskeletal Disorders, 16: 215. DOI:10.1186/s12891-015-0687-2
6. Balogh, J. et al. (2018). Exercise therapy for pregnancy-related low back pain – Cochrane Database
Syst Rev, (9):CD001139. DOI:10.1002/14651858.CD001139.pub3
7. Yan, C.F. et al. (2014). Effects of a stability ball exercise programme on low back pain and daily
life interference during pregnancy – Midwifery, 30(4):412–419. DOI:10.1016/j.midw.2013.04.007
8. Velleman, S. et al. (2018). Maternity support garments for low back pain in pregnancy – American
Journal of Obstetrics & Gynecology, 218(1): 152. DOI:10.1016/j.ajog.2017.10.210
9. Wang, S.M. et al. (2005). Low back pain during pregnancy: prevalence, risk factors, and
outcomes – Obstet Gynecol, 106(5 Pt 1): 1048-52. DOI:10.1097/01.AOG.0000184296.04298.e4
10. Mayo Clinic Staff. (2022). Back pain during pregnancy: 7 tips for relief – MayoClinic.org (Healthy
Lifestyle: Pregnancy)
11. Banner Health. (2021). Kidney Pain vs. Back Pain: Symptoms and Causes – BannerHealth.com.
Accessed 2025
12. Unpain Clinic. (2023, Aug 22). The Science Behind Shockwave Therapy for Lower Back Pain –
UnpainClinic.com Blog.
13. Unpain Clinic. Injury Prevention: Protect Your Body Before Pain Starts – UnpainClinic.com
(Therapies: Shockwave, EMTT, Neuromodulation)
14. Cambridge Physiotherapy. (2023). Scoliosis and Pregnancy: Nurturing Your Body –
CambridgePhysio.ca. Accessed 2025
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AmericanPregnancy.org. Accessed 2025
