Pregnancy and lower back pain

Between 50% and 70% of pregnant people experience lower back pain at some point — and it's not a badge you have to grit through. Understanding why it happens across trimesters points to what actually helps.

Why the back speaks up

• Hormones. Relaxin and progesterone loosen ligaments to prepare the pelvis for birth. Loose ligaments = less passive joint support = more work for muscles.
• Weight redistribution. A growing belly shifts the center of gravity forward, which pulls the pelvis into an anterior tilt and increases lumbar curve (lordosis).
• Muscle changes. Abdominals stretch and lose leverage; the erector spinae work overtime to keep you upright.
• Sleep positions. Fewer good options as pregnancy progresses.

What tends to help — by trimester

First trimester: Focus on posture habits and gentle movement. Walking, prenatal yoga, and swimming are gold.

Second trimester: Add supported strengthening — glute bridges, bird-dogs (modified), wall sits. A pelvic tilt done in quadruped a few times a day eases lumbar tension. This is often the sweet spot for starting chiropractic care.

Third trimester: Side-sleeping with a pillow between the knees. Consider a pregnancy support belt for prolonged standing. Continue walking as tolerated. Prep the pelvis with cat-cow and child's pose (feet apart to accommodate belly).

Is chiropractic care safe during pregnancy?

Yes — when performed by a chiropractor trained in prenatal care. The Webster Technique is a specific, gentle protocol designed for pregnancy that focuses on pelvic alignment. Most prenatal-trained chiropractors use side-lying tables or pregnancy pillows so you're never lying face-down on your belly.

Always tell your chiropractor how far along you are and any pregnancy complications.

Gentle stretches to try today

• Cat-cow: 8 slow reps, 2x/day
• Child's pose (wide knees): 60 seconds, breathing into the low back
• Seated figure-4: 30 seconds per side — great for piriformis
• Standing pelvic tilt against a wall: 10 reps, 2x/day

When to call your provider

• Severe or sudden back pain
• Pain accompanied by fever, bleeding, or contractions
• Numbness or weakness in the legs
• Back pain that feels rhythmic (could be labor)

Back pain in pregnancy is common — but common doesn't mean you have to just wait it out.

Educational information reviewed by operators of The Joint Chiropractic Rosemead — not medical advice. Always consult a licensed clinician for your specific situation.