Everything you need to know about lower back pain during pregnancy
In pain and worried or unsure what to do? We’re Here.
Pregnancy related back pain is extremely common — over 2.5 million people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while bracing yourself to stand up, or you’ve just rolled over thinking, “This back pain is really bothering me…” — here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we’ll be more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Glute Engagement
Purpose:
Encourages hip and lower back stability muscle engagement.
How to do it:
- This exercise is to be done constantly throughout your life to help engage the glutes that support your lower back.
- When sat try to drive a pressure through your heels at 1-2/10 intensity of force. Hold this position constantly. You should feel your sit-bones on your bottom lift up a little.
- When standing try to push pressure through the heels to help engage the glutes and support the lower-back
How Often?:
Constantly throughout your day
Postural adjustments
Pelvic Tilt
Purpose:
Loosens stiff lower back muscles and gently strengthens hips.
How to do it:
- Sitting upright with feet flat on the floor
- Gently tilt your pelvis back so your lower back presses into the chair – Tuck your tailbone.
- Try to maintain this position at 2/10 intensity throughout your day to provide some back pain relief.
How Often?:
Constantly throughout your day
Self massage (after 3+ days)
Light – medium pressure held into any areas of discomfort for 1-2 minutes. This will cause some initial discomfort followed by calming effects on the muscles and pain.
Anti-inflammatories (e.g ibuprofen)
Ask your doctor if these will help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for pregnancy related back pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting pain that is not eased by rest or position and is worsening.
Pain following a significant trauma (e.g. fall, accident, car crash).
Pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
A new and rapidly worsening headache associated with tingling, numbness, confusion, visual changes or swelling.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you – feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat pregnancy related back pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating lower back pain during pregnancy.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Soft tissue massage and joint mobilisation to help you recover as fast as possible
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build back-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment to help guide and track your recovery.
Get in Touch
Give us a call
01704 264 888
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01704 264 888
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