Prevent pregnancy back pain

pregnancy back care advice from our southend chiropractorExpecting a baby? Experiencing back pain? You’re not alone!

According to our Southend chiropractor, most women will encounter some degree of back pain or discomfort during their pregnancy. And while back pain may develop at any point during a pregnancy, it most commonly occurs during the later stages as the baby grows bigger.

The good news is there are simple steps you can take to reduce the amount of pain and discomfort you feel. We share these at the end of this post, but first of all, let’s take a look at what causes back pain during pregnancy.

There are a number of factors that can lead to back pain during pregnancy with some women even experiencing an achy spine at the very early stages.

Here are some of the most common reasons for back pain or discomfort during pregnancy:

Hormone surges

Hormones released during pregnancy allow ligaments in the pelvic area to soften and the joints to become looser in preparation for the birth. This change in joints and loosening of ligaments can affect the support your spine normally experiences.

Shift in the centre of gravity

When carrying a child, your centre of gravity gradually moves forward as your uterus and baby grow. This causes a change in posture which can lead to back pain. Poor posture and bending over can trigger or increase the pain you experience in your back

Weight gain

Every pound you gain during pregnancy is an extra pound of weight your spine must support.


Preparing for a new arrival is exciting but also stressful at times. As stress usually manifests in weak areas in the body, and because your back may be weaker due to the reasons above, you can experience an increase in back pain during stressful periods of your pregnancy.

So what can you do to reduce the risk of back pain during pregnancy?

The physiological aspects of growing a child mean that it isn’t always possible to completely prevent back pain during pregnancy. But there are steps that you can take to reduce the severity or frequency.

These include:

  • Carrying out the exercises advised by your health care provider that support and help strengthen your back and abdomen.
  • Squatting instead of bending over when you need to lift or pick up something.
  • Avoiding high heels and other unsupportive shoes.
  • Avoiding sleeping on your back.
  • Wearing a support belt under your lower abdomen.
  • Having your back adjusted by a good chiropractor.
  • Getting plenty of rest and keeping your feet elevated as much as possible.

We wish you a happy and healthy pregnancy!