Back and pelvic pain are some of the most common complaints during pregnancy. As your baby grows, your posture changes, your centre of gravity shifts forward and hormones such as relaxin help soften the ligaments that support your pelvis. All of this is normal, but it can leave you sore when walking, rolling over in bed or getting in and out of the car.
The good news is that pain in pregnancy is common, not something you simply have to put up with. Research suggests that education, exercise and hands-on care may help many women stay more comfortable and active through each trimester. Here is a practical guide to what is going on and what may help.
Why does pregnancy cause back and pelvic pain?
There are two main patterns. Pregnancy-related lower back pain is felt above the pelvis, around the lumbar spine, and often feels like aching or stiffness that builds through the day. Pelvic girdle pain (PGP) is felt lower down, at the front over the pubic bone, at the back over the sacroiliac joints, or deep in the buttocks and groin.
Pelvic girdle pain affects roughly one in five pregnant women, and some women experience both patterns at once. Contributing factors may include changes in posture and load, reduced strength in the trunk and hips, previous back pain and the physical demands of work or caring for other children.
What does pelvic girdle pain feel like?
Many women notice that pelvic girdle pain is worse with movements that load one leg or spread the legs apart. Common triggers include:
Walking, especially longer distances or on uneven ground
Climbing stairs or standing on one leg to get dressed
Rolling over in bed or getting out of bed
Getting in and out of the car
Clicking or grinding sensations around the pubic bone
Pain can range from mild discomfort to something that limits daily activities. A thorough assessment helps work out which structures are irritated so care can be tailored to you.
What treatment options may help?
Care for pregnancy-related pain is usually a combination of approaches rather than one single treatment. Depending on your assessment and stage of pregnancy, options may include:
Education and reassurance: understanding why you are sore and what to avoid can reduce worry and help you plan your day.
Exercise: gentle strengthening of the hips, glutes and deep abdominal muscles, along with general activity such as walking or water exercise, may help reduce pain and support function.
Hands-on care: soft tissue work, joint mobilisation and gentle techniques adapted for pregnancy may help ease muscle tension and stiffness.
Support garments: some women find a pelvic support belt or compression garment helpful during walking or longer periods on their feet.
Pelvic floor and core work: guided training of the pelvic floor and deep trunk muscles can support you through pregnancy and the postnatal period.
Our team offers pregnancy and postnatal care across several disciplines, including physiotherapy and osteopathy, with positioning adapted for comfort, such as side lying with pillow support.
What can you do at home to ease the pain?
Small changes to how you move can make a real difference to pelvic girdle pain. Try to keep your knees together when rolling in bed and when getting in and out of the car. Sitting down to put on pants, shoes and underwear avoids standing on one leg.
A pillow between your knees at night may help keep your pelvis in a more comfortable position. Taking shorter steps, pacing activities with regular breaks and taking stairs one at a time can also reduce strain. Warmth on the lower back (never directly on your belly) and staying gently active within comfort are worth trying too.
Is it safe to exercise with back or pelvic pain in pregnancy?
For most women with an uncomplicated pregnancy, staying active is encouraged and appropriate exercise is considered safe. Exercise may help with pain, mood, sleep and general fitness, and it can make the physical recovery after birth feel easier.
The key is choosing the right type and amount. Activities that involve wide leg positions, deep lunges or lots of single leg loading may aggravate pelvic girdle pain, so they often need modifying. Always check with your midwife, obstetrician or GP if you have any pregnancy complications, and consider guided pelvic floor and core rehabilitation if you are unsure where to start.
How can you stay comfortable at work and around the home?
Everyday positions and tasks can add up over a long day. A few simple habits may help reduce strain on your back and pelvis:
- Sit evenly on both sides of your bottom, and avoid crossing your legs
- Get up and move every 30 to 45 minutes if you sit for work
- Wear supportive, low heeled shoes, especially if you are on your feet a lot
- Avoid carrying a toddler on one hip for long periods, and swap sides when you can
- Break up heavier household jobs such as vacuuming, washing and gardening
If ongoing lower back pain or muscle tension is building up, remedial massage with pregnancy friendly positioning may also be an option to discuss.
When should you seek urgent medical advice?
Back and pelvic pain is usually musculoskeletal, but some symptoms need prompt medical attention. Contact your maternity unit, midwife or GP urgently, or call 000 in an emergency, if you notice:
Vaginal bleeding or leaking fluid
Regular tightening, cramping or rhythmic back pain that could be contractions
Fever, chills or burning when passing urine
Sudden, severe or constant pain that does not ease with rest or changing position
Numbness around the groin or inner thighs, or new changes to bladder or bowel control
A swollen, hot or painful calf
Reduced or changed baby movements
Frequently asked questions
Will my pelvic pain go away after the baby is born?
For many women, pelvic girdle pain eases in the weeks and months after birth, although some continue to have symptoms for longer. Postnatal assessment and a graded return to exercise may help support your recovery.
Do I need a referral to see someone for pregnancy pain?
No referral is needed for most appointments at our clinic. If you have a complex pregnancy, it is a good idea to let your midwife or obstetrician know you are seeking musculoskeletal care.
Can I claim pregnancy care on private health?
We offer on-the-spot claiming through HICAPS. Rebates depend on your fund and level of cover, so check with your health fund about what applies to you. You can read more on our new client information page.
Getting help on the Gold Coast
If back or pelvic pain is making pregnancy harder than it needs to be, The Good Joint in Mermaid Beach offers physiotherapy, osteopathy, chiropractic and remedial massage under one roof, with appointments from 7:15am Monday to Friday and parking at the rear. You can book online or call 07 5651 6594 to find a time that suits you.
Related reading: Is clinical Pilates good for back pain? and Why does my hip hurt when I lie on my side?
