Pregnancy-Related Back & Pelvic Pain
Pregnancy is one of the most physically transformative experiences the body undergoes. As it adapts week by week to support a growing baby, it is estimated that over 50% of pregnant women experience back pain, and around 1 in 5 develop pelvic girdle pain (PGP) at some point during their pregnancy.
The good news? At HEALTH SHAK, we provide gentle, drug-free, hands-on care to help you stay comfortable, mobile, and supported through every stage.
Writtenby Dr. David Harvey, DC.
— Updated on June 12, 2026
What Causes Pregnancy-Related Back & Pelvic Pain?
Pregnancy places rapidly changing demands on the spine, pelvis, and surrounding muscles. Common causes include:
🤰 Hormonal Changes – The hormone relaxin loosens pelvic ligaments in preparation for birth, reducing joint stability.
⚖️ Postural Shifts – As your centre of gravity changes, the lower back curve increases, placing extra load on joints and muscles.
🦴 Pelvic Girdle Pain (PGP) – Uneven movement or loading of the sacroiliac joints and pubic symphysis causes pain around the hips and groin.
🛌 Sleep Position Changes – Adapting how you sleep as the bump grows creates new strain on the spine and hips.
💺 Prolonged Sitting or Standing – Tolerance for sustained positions reduces significantly, especially in the second and third trimesters.
🏋️ Pre-existing Imbalances – Any existing musculoskeletal issues can become more pronounced as the body continues to adapt.
Left unmanaged, these changes can make everyday tasks — walking, turning in bed, getting up from a chair — increasingly difficult.
Signs & Symptoms
😣 Lower Back Ache – A persistent dull or deep ache, often worse after activity or at the end of the day.
⚡ Pelvic Girdle Pain – Pain across the back of the pelvis, hips, groin, or inner thighs — often sharp with walking, climbing stairs, or turning in bed.
🔴 Sacroiliac Joint Pain – One-sided or bilateral pain at the base of the spine, sometimes into the buttocks.
😖 Symphysis Pubis Dysfunction (SPD) – Sharp or burning pain at the front of the pelvis, aggravated by weight-bearing.
🤕 Stiffness & Reduced Mobility – Difficulty with everyday movements, particularly first thing in the morning.
🦵 Hip & Gluteal Tightness – Aching through the hips and glutes as surrounding muscles work harder to compensate.
How HEALTH SHAK Can Help
We take a gentle, whole-body approach tailored to where you are in your pregnancy — with every technique adapted for your comfort and safety throughout each trimester.
✅ Chiropractic Adjustments – Pregnancy-adapted techniques to support spinal and pelvic mobility.
✅ Soft Tissue Therapy – Release tension in the muscles and structures around the spine, pelvis, and hips.
✅ Postural Support & Advice – Guidance on how to sit, stand, sleep, and move to reduce strain on your changing body.
✅ Pelvic Stability Advice – Targeted support to help manage PGP and reduce its impact on daily life.
✅ Lifestyle & Ergonomic Guidance – Practical tips for managing discomfort at work, at home, and as your pregnancy progresses.
You don't have to just put up with pregnancy pain. The sooner it's addressed, the easier it is to manage.
Everyday Tips for a More Comfortable Pregnancy
🛌 Optimise Your Sleep Position – A pillow between your knees significantly reduces pressure on the lower back and pelvis.
🚶 Keep Moving (Gently) – Low-impact movement like walking helps maintain joint mobility and reduce stiffness.
🪑 Be Mindful of How You Sit – Both feet flat on the floor, no crossed legs, lumbar support where needed.
⚖️ Distribute Load Evenly – Carry bags symmetrically and avoid loading one side.
👟 Wear Supportive Footwear – Supportive trainers make a noticeable difference to pelvic load. Avoid flats or heels.
Ready to Book Your Appointment?
Pregnancy should be a time to feel supported — not held back by pain. Our team is here to help you stay comfortable and moving well, naturally.
📞 Call us today on 020 7856 0573 to book your consultation.