Pregnancy brings excitement and anticipation, but for many people, it also brings discomfort. As your body adjusts to support a growing baby, it’s common to feel new aches and pains, especially in your lower back. The good news is that you don’t have to push through the pain without support. There are safe, effective ways to ease tension and help you move more comfortably throughout your pregnancy.
Is It Common to Experience Back Pain During Pregnancy?
Yes, it is normal to experience back pain during pregnancy. More than half of all pregnant women experience back pain at some point, most often during the second and third trimesters. As your center of gravity shifts forward and your body produces hormones that loosen ligaments and joints, your spine and pelvis absorb more strain than usual.
Several factors contribute to this discomfort during pregnancy, including postural changes, muscle imbalances, and the physical stress of carrying extra weight. Emotional stress and fatigue can also increase muscle tension, making your symptoms worse.
But just because it’s common doesn’t mean you can safely ignore it. Whether your back pain is a mild, nagging ache or something that interferes with daily movement, it’s important to take it seriously. Taking early action can help prevent long-term discomfort and support a healthier pregnancy overall.
What Are Some Remedies for Back Pain During Pregnancy?
Thankfully, there are ways to reduce pain without relying on medication. With the right combination of movement, support, and care, you can ease tension, improve alignment, and feel more like yourself again. These five strategies can help improve comfort and mobility throughout your pregnancy:
1. Incorporate Gentle Prenatal Stretches
Stretching key areas like your hips, glutes, and lower back can reduce stiffness and ease pressure. Movements such as cat-cow, pelvic tilts, and seated stretches can offer noticeable relief. Before beginning any new routine, it’s a good idea to check in with your prenatal care provider for guidance on what’s safe and effective for your body.
2. Wear Supportive Shoes
As your posture shifts, your feet work harder to support your body. Wearing shoes with proper arch support and cushioning can reduce strain on your knees, hips, and lower back. A provider who understands pregnancy-related changes in biomechanics can offer recommendations tailored to your needs.
3. Use a Pillow for Sleep Support
Sleeping on your side with a pillow between your knees helps keep your spine aligned and reduces tension across your hips and lower back. Many pregnant individuals also benefit from full-body or wedge pillows that support the belly and lower back. If sleep remains uncomfortable, a provider trained in prenatal support can suggest positioning tips or hands-on therapies to help.
4. Stay Gently Active
Safe, low-impact movement like walking, swimming, or prenatal yoga can strengthen muscles, boost circulation, and reduce pain. Even short daily walks can make a difference. Listen to your body and avoid anything that feels uncomfortable or overly strenuous. Your prenatal specialist can help you identify which exercises are most supportive for your stage of pregnancy.
5. Explore Chiropractic Care
Chiropractic care offers focused relief for back and pelvic pain by addressing misalignments and joint pressure that often develop during pregnancy. A chiropractor trained in prenatal care can use safe, gentle techniques to restore motion, improve alignment, and support your overall comfort as your body continues to change. And of course, these strategies make the process of birth and delivery quicker and easier.
How Does Chiropractic Care Help With Back Pain During Pregnancy?
Chiropractic care offers a safe, effective, and drug-free way to manage the physical stress that comes with pregnancy. As your posture shifts and your ligaments loosen to prepare for birth, it’s common for the spine and pelvis to fall out of alignment, placing extra strain on surrounding muscles and nerves. This can lead to persistent back pain, tightness, or discomfort that worsens over time.
At Levi Chiropractic, we use gentle chiropractic adjustments and soft-tissue techniques tailored specifically for pregnant patients. These adjustments help restore proper motion, reduce pressure on affected areas, and support healthier alignment throughout all stages of pregnancy.
We also use pregnancy-safe equipment, including specialized tables and cushions, to keep you comfortable during your visit. Many of our prenatal patients begin to feel relief within just a few sessions, noting improvements not only in back and pelvic pain, but also in posture, sleep quality, and overall comfort.
In some cases, regular chiropractic care can even support a smoother labor and delivery experience by promoting better pelvic balance and alignment. If you’re dealing with pregnancy-related back pain, early care can help ease your symptoms and prevent long-term discomfort as your body continues to change.
Care for Pregnancy Back Pain in Maryland
If you’re experiencing pain and discomfort in your pregnancy, don’t hesitate to come in for an evaluation to see how chiropractic care can alleviate your symptoms without controversial drugs and invasive procedures. Contact us today to schedule an appointment at our Gaithersburg or Takoma Park, MD office locations!