Pregnancy brings remarkable and natural changes to your body. While some can cause discomfort, there are simple ways to stay supported and comfortable.
How pregnancy affects the spine
Creating precious new life demands space in your body, causing changes which can lead to spinal strain, muscle tension, and discomfort − especially in the lower back.
As your baby grows, your centre of gravity shifts and your pelvis tilts forward. This deepens the natural curve in your lower back and can strain surrounding muscles, joints, and ligaments. The added weight may also increase pressure on spinal discs and nerves, causing soreness and aches.
Pregnancy hormones loosen ligaments to prepare for birth, which can lead to pelvic joint instability and pain − often felt in the lower back, hips, and pubic area.
Everyday habits for spine support
Fortunately, you can often find relief through simple, everyday habits.
Start with your posture − stand tall rather than slumping, and when sitting, use a small cushion to support your lower back. Wearing a maternity support belt may help ease the strain on your lower back and pelvis.
Stay active safely with gentle walks, prenatal stretches, and pregnancy-safe exercises that help strengthen your whole body.
Sleep on your side with a pillow between your knees. A pregnancy pillow may provide extra support and help with restful sleep.
Take care when lifting − bend your knees instead of your back, and keep the object close to your body.
If pain continues or interferes with daily life, talk to your healthcare provider. Chiropractors may be part of a wider care team, depending on your needs and preferences.
Your spine works hard during pregnancy, but there are many ways to stay comfortable. Move mindfully, take care of your posture, and reach out if you’d like support or advice.
