Pregnancy is nothing short of miraculous — but let’s be honest, it can also be a bit of a backbreaker. Literally. If you’re expecting, there’s a good chance back pain has already made its presence felt. In fact, up to 70% of pregnant women experience some form of back discomfort during pregnancy, according to The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG).
But here’s the good news: with the right strategies, you can manage — and even prevent — much of that discomfort. In this guide, we’re unpacking the real reasons back pain occurs during pregnancy and sharing tried-and-tested techniques to help you feel more like yourself again.
Let’s make your pregnancy journey more comfortable, shall we?
Why Does Back Pain Happen During Pregnancy?
Your body is doing extraordinary things to grow a tiny human, and those changes can cause a ripple effect — particularly in your spine and pelvis. Here’s why:
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Postural shifts: As your bump grows, your centre of gravity moves forward. This leads to a more exaggerated lower back curve (lordosis), putting pressure on your spine and muscles.
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Hormonal changes: The hormone relaxin is released to loosen your joints and ligaments for childbirth — but this also reduces stability in your lower back and pelvis.
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Weight gain: Extra weight increases the load on your spine and muscles.
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Previous conditions: A history of lower back pain or weak core muscles can increase your risk.
Pelvic Girdle Pain (PGP) and sciatica may also appear — and although uncomfortable, they’re both very common.
Types of Pregnancy Back Pain
Understanding what kind of pain you’re dealing with can help you find the most effective relief. Common types include:
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Lower back pain: Typically felt across the lumbar spine; can worsen with prolonged standing or lifting.
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Pelvic girdle pain: Felt at the back of the pelvis or hips, and sometimes at the front of the pubic bone.
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Sciatica: A shooting or burning pain radiating down one or both legs, due to pressure on the sciatic nerve.
Effective Techniques for Back Pain Relief During Pregnancy
You don’t need to push through the pain — there are safe, soothing techniques that can make a real difference. These pregnancy-friendly remedies are loved by Aussie mums for a reason:
1. Prioritise Good Posture
Posture might sound basic, but it's one of the most powerful tools for back pain relief. Here's what to keep in mind:
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Stand tall with relaxed shoulders and even weight distribution
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Avoid locking your knees or swaying your hips forward
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When sitting, use a small pillow or lumbar support behind your lower back
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Keep your knees slightly elevated above your hips
If you're spending hours at a desk or lounging on the couch, an ergonomic chair or lumbar pillow can offer long-term benefits.
2. Gentle Exercise That Supports Your Back
Staying active during pregnancy is a game-changer for preventing and reducing back pain. Low-impact options include:
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Prenatal yoga: Encourages flexibility and core strength
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Swimming: Takes the pressure off joints while improving circulation
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Walking: Easy to fit into your day, gentle on your body
Targeted stretches like pelvic tilts, child’s pose, and cat-cow can relieve tension and support spinal alignment. Before starting anything new, always consult your healthcare provider or a physiotherapist before starting any exercise routine to ensure it’s appropriate for your pregnancy stage and individual health.
For a comprehensive guide, explore The Ultimate Guide to Exercising During Pregnancy — Recommended by The Mama Physio.
3. Maternity Pillows = Sleep Game-Changer
If your back pain peaks at night, your sleep setup might be to blame. Maternity pillows can offer much-needed support for your hips, bump, and lower back.
The Sleepybelly Pregnancy Pillow adapts to your body’s changes with its flexible three-piece design. It promotes side-sleeping (recommended in pregnancy), eases tension, and even transitions into a breastfeeding pillow after birth.
4. Mindful Relaxation for Body and Mind
Pain and stress can be a vicious cycle. Practising mindfulness can support both physical and emotional wellbeing:
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Deep breathing or visualisations
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Guided meditation apps like Expectful or Mind the Bump
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Gentle progressive muscle relaxation
Visit the Black Dog Institute for free resources and tools tailored to expecting parents.
5. Seek Expert Help from a Pelvic Health Physio
Sometimes, personalised support is the best support. A physiotherapist trained in women’s health can assess your body, pinpoint the cause of pain, and guide you through safe movement strategies.
If you're in Melbourne, The Mama Physio offers expert care for pregnancy-related aches and pelvic health. If you’re located elsewhere, ask your GP or midwife for a referral to a physiotherapist specialising in pregnancy and postnatal care.
Here are some simple tweaks that can make daily life much more manageable:
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Supportive footwear: Ditch the heels — your lower back will thank you. Choose shoes with good arch support.
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Safe lifting: Always bend from the knees and keep your back straight.
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Break up sitting and standing: Try not to stay in one position for too long. Set reminders to move every 30–60 minutes.
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Monitor weight gain: Follow your provider’s guidance on healthy weight gain to minimise spinal strain.
Bonus Tips for Everyday Comfort
Here are some simple tweaks that can make daily life much more manageable:
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Supportive footwear: Ditch the heels — your lower back will thank you. Choose shoes with good arch support.
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Safe lifting: Always bend from the knees and keep your back straight.
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Break up sitting and standing: Try not to stay in one position for too long. Set reminders to move every 30–60 minutes.
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Monitor weight gain: Follow your provider’s guidance on healthy weight gain to minimise spinal strain.
Professional Therapies That Can Help
Don’t hesitate to seek expert help if the pain persists. Therapies to consider:
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Physiotherapy with a women’s health focus
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Chiropractic care (only with practitioners experienced in prenatal care)
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Pregnancy massage to relieve muscle tension and promote circulation
Make sure any therapist you see is trained in treating pregnant women.
When to See a Doctor Immediately
Most back pain during pregnancy is manageable, but some signs require prompt medical attention:
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Intense or worsening pain
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Pain radiating down your legs, with numbness or weakness
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Difficulty walking or loss of bladder/bowel control
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Signs of infection, such as fever or swelling
If in doubt, always speak to your GP, midwife, or obstetrician.
Final Thoughts: Listen to Your Body, Support Your Back
Pregnancy back pain is common but manageable with the right strategies. Maintaining good posture, engaging in gentle exercise, using supportive maternity pillows, and applying heat or cold therapy can provide significant relief. Incorporating mindful relaxation techniques further supports your overall wellbeing.
Remember to listen to your body and consult your healthcare provider before starting any new treatment or exercise. Prioritising your comfort and health during pregnancy not only benefits you but also supports your baby’s development.
For more expert advice on pregnancy wellness and comfort, explore the Sleepybelly blog for trusted tips tailored to Australian mums.
