Managing Back & Pelvic Pain During Pregnancy and Postpartum

Did you know that 50-70% of pregnant women experience low back or pelvic pain? While this discomfort is common, it doesn’t have to disrupt your daily life. Let’s explore its causes and effective ways to manage it.
Understanding the Causes

• Previous Back Pain – A history of back pain increases your chances of experiencing it during pregnancy.
• Hormonal Changes – The hormone relaxin (peaks at end of first trimester) softens ligaments, making joints more flexible but also less stable, often increasing discomfort.
• Postural Shifts – As your baby grows, your centre of gravity changes, affecting posture and leading to pain in the pelvis, legs, and even the neck and jaw.
• Daily Habits – Prolonged sitting, poor posture, and frequent bending or lifting (like picking up a toddler) can strain your back.
• Stress & Sleep – Emotional and physical stress can amplify pain, while poor sleep hinders recovery and lowers your serotonin and dopamine predisposing you to feeling more pain and tiredness.
• Hydration, electrolytes & Nutrition – Staying hydrated and eating a balanced diet reduces inflammation and supports healing.

 
How Chiropractic care can help
Chiropractic care during pregnancy is an effective way to:
✔ Relieve back, neck, hip, and joint pain.
✔ Improve posture and spinal alignment.
✔ Address and help manage symptoms like nausea, swelling, and indigestion.
Research also suggests chiropractic care may improve pregnancy outcomes, including reducing labor duration and creating more space for your baby to grow.
The Bottom Line
Pregnancy is a transformative journey—while back pain may be part of it, it doesn’t have to take over. With the right strategies and support, you can stay comfortable and focus on the excitement of bringing new life into the world.
For specific, tailored care, consider visiting Sprouting Health Chiropractic. We’re here to support you every step of the way.
Some Daily strategies for relief

• Professional Support – Prenatal-trained Chiropractors, Physiotherapists, Osteopaths, Acupuncturists, and massage therapists can help manage pain. Chiropractors use, pregnancy-specific techniques for spinal alignment and overall well-being.
• Exercise & Movement – Gentle activities like pregnancy yoga, Pilates, and water walking strengthen core muscles and improve mobility. Modify existing workouts as needed.
• Daily Adjustments
  • Squat instead of bending to lift objects.
  • Use a chair when picking up your toddler—let them climb onto your lap before standing.
  • Try an exercise ball to relieve lower back tension.
  • Wear supportive shoes and consider a pregnancy support belt.
  • Delegate heavy lifting or prolonged standing tasks when possible.
• Prioritise Rest – Sleep on your left side with a pillow between your knees. Take breaks throughout the day to reduce strain. Consider doing NSDR (Non-sleep Deep Rest) or Yoga Nidra practices throughout the day.

 
References
[1] Beliveau PJH, Wong JJ, Sutton DA, et al. The chiropractic profession: A scoping review. Chiropr Man Therap. 2017.
[2] Alcantara J, Nazarenko AL, Ohm J. Patient outcomes under chiropractic care using the Webster Technique. J Altern Complement Med. 2018.
[3] Borggren CL. Pregnancy and chiropractic: A narrative review. J Chiropr Med. 2007.
[4] Higginbottom MC, Jones KL, James HE. Intrauterine constraint and craniosynostosis. Neurosurgery. 1980.