Bump It Up: Fun Ways to Ease Back Pain During Pregnancy!
- Julian Simpson
- Sep 2, 2025
- 5 min read
Updated: Sep 16, 2025
Bump It Up: Fun Ways to Ease Back Pain During Pregnancy!
Hey, amazing mums-to-be! Pregnancy is a wild, wonderful ride, but let’s be real—those aches and pains in your back and pelvis can feel like uninvited guests at the baby shower.
Your body is working overtime, growing a tiny human while juggling some major changes like a bigger belly, looser ligaments, and a shifting center of gravity. But don’t worry!
As your friendly chiropractor, I’m here to share why these changes happen and how you can tackle them with fun, easy solutions to keep you comfy and glowing. Let’s dive in!
Why Your Body Feels Like It’s Playing Twister
Pregnancy is like a superhero transformation—your body adapts in incredible ways to support your growing baby. But these changes can bring some challenges:
Curvier Spine, Bigger Bump: Your lumbar curve (that lower back arch) gets more pronounced as your belly grows, shifting your centre of gravity forward. This can add extra stress to your spine, leading to low back pain, which affects up to 56% of pregnant women, especially in the second trimester.
Pelvic Party: Hormones like relaxin loosen up your ligaments, especially in the pelvic area, to prep for childbirth. This can make your sacroiliac (SI) joints and pelvis a bit wobbly, causing pain that might radiate to your buttocks or thighs. One study found that women who deliver vaginally have increased pelvic tilt and sacral slope, especially after multiple deliveries.
Balance Act: As your belly expands (with 5–18 kg of weight gain, depending on your pre-pregnancy BMI), your body works hard to stay balanced. This can lead to changes in your gait, like shorter steps or a wider stance, and sometimes even a higher risk of tripping.
Weaker Core: Your abdominal muscles stretch to make room for baby, which can reduce core stability and put more strain on your lower back muscles.
SI Joint Sass: SI joint pain, often felt just below your lower back, is super common and caused by that hormonal ligament looseness and pelvic shifts. It’s different from regular back pain and needs special attention.
Plus, if you’ve had back pain before pregnancy, during past pregnancies, or are an older mama, you might be more prone to these aches. The good news? You don’t have to just grin and bear it—there are fun, pregnancy-safe ways to feel better!
Fun and Easy Ways to Kick Pregnancy Pains to the Curb
Let’s talk about some awesome, mama-friendly strategies to ease back and pelvic pain while keeping things light and doable. These tips will help you feel strong, stable, and ready to rock your pregnancy!
1. Move It, Mama: Prenatal Exercise
Exercise is like a love letter to your body! Gentle workouts strengthen your deep core muscles (like the transverse abdominis and multifidus) and pelvic floor, helping you stand tall and reduce back strain.
Pelvic Floor Muscle Training (PFMT): Think “Kegels”! Squeeze and lift your pelvic floor muscles (like stopping the flow of pee) for 5–10 seconds, 10–15 times. It’s like a secret workout you can do anywhere!
Aquatics: Swimming or water aerobics feels like a mini-vacation. The water supports your bump, letting you move without stressing your joints.
Stability Ball: Sit or gently bounce on a stability ball to engage your core and improve posture. It’s like a fun desk chair upgrade!
2. Belt It Out: Maternity and SI Belts
Maternity support belts are like a cozy hug for your belly and lower back. SI belts, in particular, stabilize those wobbly sacroiliac joints, reducing pain and helping you move easier. Pop one on during long walks or chores—it’s a game-changer!
3. Acupuncture: A Little Pinch, Big Relief
Acupuncture is like pressing the “chill” button on your body. Tiny needles stimulate feel-good endorphins and boost blood flow, easing pelvic and back pain. It’s safe for pregnancy and feels like a mini spa session.
4. Chiropractic Care: Your Spine’s BFF
Chiropractic adjustments are perfect for fixing spinal restrictions and muscle imbalances. Your chiropractor can also guide you through gentle exercises to keep your core and pelvis strong. Think of it as a tune-up for your body!
5. Strike a Pose: Postural Re-Education
Learn to stand and move like a pregnancy pro! Keep your spine neutral, distribute your weight evenly, and avoid heavy lifting with bad form. Try this: stand tall like you’re balancing a crown on your head, and bend at your hips, not your back, when picking things up.
6. Keep It Moving: Compression Stockings and Walks
Compression stockings are like superhero tights for your legs, improving blood flow and reducing swelling, especially in the third trimester. Pair them with short, daily walks to keep your pelvic and lumbar tissues happy.
7. Safe Meds (When Needed)
If pain gets tough, acetaminophen is usually the safest bet during pregnancy. Always check with your doctor, as options like NSAIDs or muscle relaxants have trimester-specific restrictions.
8. High-Tech Help: Surface Topography and AI
Non-invasive tools like surface topography can track your spinal curves and posture changes, helping your care team spot potential pain triggers early. It’s like having a futuristic coach for your spine!
Why It Matters (Even After Baby Arrives)
Low back pain doesn’t always vanish after delivery—5–43% of new moms report it at six months postpartum, and 20% still feel it three years later. For 15% of women with chronic back pain, it all started during pregnancy. By tackling these issues now with fun exercises and support, you’re setting yourself up for a stronger, pain-free postpartum journey.
You’ve Got This, baby mummas!
Pregnancy is a beautiful adventure, and a little TLC for your back and pelvis can make it even better. Try these fun, simple strategies to stay comfy and keep rocking that mama glow.
I can't wait to be your Chiropractor for your pregnancy journey!
. Here’s to a happy, healthy pregnancy—and a strong, pain-free you!
For more information about how we can help YOU with your sports performance and/or injury. Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
We are also really proud to offer our patients an APP for their Mobile- iPad. With access to your rehab exercises and our health tip blogs with over 600 articles.
Chiropractic has moved online. We offer our online program -STAND CORRECTED- To help you through the day.
We have over 30 programs on different health conditions
Each program contains
- Information about the conditions
- things to do and things to avoid
- nutrition advice
- all the stretches that are needed to help
Yoseph ET, Taiwo R, Kiapour A, Touponse G, Massaad E, Theologitis M, Wu JY, Williamson T, Zygourakis CC. Pregnancy-Related Spinal Biomechanics: A Review of Low Back Pain and Degenerative Spine Disease. Bioengineering (Basel). 2025 Aug 10;12(8):858. doi: 10.3390/bioengineering12080858. PMID: 40868371; PMCID: PMC12383562.
Yoseph ET, Taiwo R, Kiapour A, Touponse G, Massaad E, Theologitis M, Wu JY, Williamson T, Zygourakis CC. Pregnancy-Related Spinal Biomechanics: A Review of Low Back Pain and Degenerative Spine Disease. Bioengineering (Basel). 2025 Aug 10;12(8):858. doi: 10.3390/bioengineering12080858. PMID: 40868371; PMCID: PMC12383562.
Comments