Pregnancy

Between 50% and 70% of pregnant people experience lower back pain at some point. It isn't 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 loosens ligaments to prepare the pelvis for birth — less passive joint support, more work for muscles.
• Weight redistribution. A growing belly shifts your center of gravity forward, increasing lumbar curve.
• Muscle changes. Abdominals stretch and lose leverage.
• Sleep positions. Options narrow as pregnancy progresses.

By trimester

First trimester: Focus on posture habits and gentle movement — walking, prenatal yoga, swimming.

Second trimester: Add supported strengthening — bridges, modified bird-dogs, wall sits. This is often the sweet spot for starting chiropractic care.

Third trimester: Side-sleep with a pillow between the knees. Consider a pregnancy support belt for prolonged standing. Continue walking as tolerated.

Is chiropractic care safe during pregnancy?

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

Gentle stretches to try today

• Cat-cow: 8 slow reps, 2×/day
• Wide-knee child's pose: 60 seconds
• Seated figure-4: 30 seconds per side
• Standing pelvic tilt against a wall: 10 reps

Read the full guide: Pregnancy and lower back pain.

When to call your provider

Severe or sudden pain, bleeding, fever, contractions, rhythmic back pain, or leg weakness — call today.

Educational information only — not medical advice. Consult a licensed chiropractor or physician for care.