Why Is My Back Pain Getting Worse During Pregnancy?

Pregnancy is a beautiful time, but for many women, it also comes with unexpected aches and pains, especially in the lower or upper back. If you're finding that your back pain is getting worse during pregnancy, you're not alone. In fact, up to 70% of pregnant women experience back pain at some stage.

As your body changes to accommodate your growing baby, it’s common to feel discomfort but that doesn’t mean you have to put up with it.

At Tugun Osteopathy, we support women through every stage of pregnancy with gentle, hands-on care and personalised advice to help manage and reduce pain.

Common Causes of Back Pain in Pregnancy

Several factors contribute to worsening pregnancy-related back pain, including:

• Hormonal Changes

During pregnancy, your body releases a hormone called relaxin, which softens ligaments in your pelvis to prepare for birth. While this is a necessary change, it can also lead to instability in the joints and muscles of your spine and pelvis, increasing the risk of back pain.

• Postural Changes

As your baby grows, your centre of gravity shifts forward, which puts extra pressure on your lower back. This change often leads to poor posture or overcompensation in certain muscles, which can cause or worsen pain.

Throughout pregnancy, our alignment naturally shifts. Our shoulders may round forward due to the increased weight of the breasts and belly. The lumbar spine (lower back) often increases its curve to help manage this change, and the pelvis may tilt forward to assist with balance and support our centre of gravity. In response, our neck can move froward resulting in a forward head posture, placing additional strain on the upper back, neck, and head, commonly leading to discomfort.

• Weak Core and Pelvic Floor Muscles

Your abdominal and pelvic muscles are stretched as your uterus expands, which can reduce core stability and make it harder to support your spine properly. 100% of pregnant women will experience some degree of abdominal separation, this will vary between each individual with some experiencing this from the first trimester and others towards the later end of the third trimester, a change in core connection and control can also influence back pain.

• Lifting, Sitting or Sleeping Positions

Many pregnant women unintentionally strain their back by sitting for long periods, sleeping without proper support, or lifting older children or heavy items. Even a change in sleep positions ( as many women will avoid sleeping on their back during the later stages of pregnancy) can cause discomfort of the hips and lower back 

When Should I Be Concerned About Back Pain in Pregnancy?

Mild discomfort is common, but you should seek help if:

• The pain is sharp, shooting, or radiates down your leg

• You're struggling to sleep, move, or perform everyday activities

• The pain worsens instead of improving over time

However we recommend to always seek help and support if you are experiencing any discomfort throughout pregnancy, its important to look after yourself and there is no need to push through any discomfort when help is available to you.

How Osteopathy Can Help

Osteopathy offers a safe, effective, and drug-free way to manage pregnancy back pain. Your osteopath will use gentle hands-on techniques to relieve muscular tension, restore joint movement, and improve alignment.

Some of the ways we help include:

• Reducing strain on the lower back and pelvis

• Improving circulation and lymphatic drainage

• Supporting better posture and alignment

• Offering tailored advice on safe stretches and positions

Support Beyond the Treatment Room 

At Tugun Osteopathy, we believe in holistic care. That means we’ll not only treat your pain but help you understand what’s causing it, and how to prevent it from getting worse. We may offer guidance on:

• Safe exercises to strengthen your core and pelvic floor

• The best pregnancy sleeping positions

• How to lift and move safely

• Simple postural adjustments to ease discomfort

You Don’t Have to Suffer Through Pregnancy Pain

Your comfort matters, not just during labour, but every step of the way. If your back pain is starting to affect your sleep, your mood, or your ability to enjoy this special time, it’s time to get support. 

📍 Book an appointment with one of our experienced osteopaths today. Let’s help you move more freely and feel your best through every trimester.