Back pain in pregnancy has a way of making ordinary things feel like hard work. Getting up from a chair takes a moment of preparation. Turning over in bed wakes you up. Standing at a kitchen counter or waiting in a queue starts to ache after just a few minutes. Bending, lifting, and sitting for long stretches can all make it worse. Back pain is one of the most common symptoms of pregnancy, and it can start earlier than you might expect.1
Even though it is so common, practical guidance is not always easy to come by at an antenatal appointment. The sections below start with what you can do right now to ease the discomfort, then get into why it happens.
What helps with back pain in pregnancy day to day
Changing position and easing the load
Holding any one position for too long tends to make the pain worse. It helps to shift position often, and to sit for no longer than around 30 minutes at a time. When you are standing, try to spread your weight evenly across both feet rather than leaning to one side, and go for flat, supportive shoes rather than heels.2
When you sit, tuck a cushion or a rolled-up towel into the small of your back. Keep your feet flat on the floor and try not to cross your legs. Crossing your legs tilts the pelvis unevenly, which can add to the ache, especially if the pain sits around your pelvic area.3
When you need to lift something, bend at your knees rather than your waist, keep your back straight, hold the object close to your body, and try not to twist as you come up. Where you can, leave heavy things for someone else to lift.4
Moving in bed and getting up
Turning over in bed is one of those movements that can catch you off guard. To make it easier, bend your knees up first, keep them pressed together, and roll your body over as one unit. To get out of bed, roll onto your side, swing your legs over the edge, and push yourself up to sitting using your arms. This takes the strain off your lower back and pelvis.5
Sleep positioning and practical support
Lying on your side is the recommended sleeping position in pregnancy. A pillow between your bent knees supports your back and pelvis, and it can make a real difference to how you feel in the morning. You can also slide pillows under your bump or tuck one behind your back for extra support.6
Gentle movement and strengthening
Keeping gently active with low-impact movement like walking, swimming, or pregnancy-specific yoga can help build the muscle support your back relies on. If something brings on pain, stop and check with your midwife or physiotherapist before you carry on.8
A gentle move called the pelvic tilt can ease back pain and strengthen your tummy muscles. On all fours, gently arch your back up towards the ceiling, then slowly settle back to a flat, neutral position. You can also do this sitting in a chair, or lying on your back in earlier pregnancy. Stop if it feels uncomfortable, and speak to your midwife or physiotherapist if you are unsure.9
Your pelvic floor muscles also important during pregnancy and work with the rest of the core to support the spine. Squeezing and releasing them a few times through the day is worth doing. The feeling is similar to trying to stop the flow of urine or hold in wind at the back passage. 10
Why back pain is so common in pregnancy
A few physical changes stack up at once to put extra demand on your back and pelvis. 11
As your baby grows, your centre of gravity shifts forward. You lean back a little to balance it out, which deepens the curve in your lower spine and puts more strain on your back muscles. At the same time, your tummy muscles stretch to make room for your baby, so they give your back and pelvis less support than usual.12
Pain in the lower back and pelvis is one of the most common experiences in pregnancy, with around half of pregnant women feeling it at some point. For some, the pain centres more specifically around the pelvic joints, either at the front or back of the pelvis. This is known as pelvic girdle pain, and it affects roughly one in five pregnant women. You may also see it referred to as SPD, which is an older name for the same thing. It is helpful to notice what tends to make your pain worse. Walking, climbing stairs, and turning over in bed are common triggers. Flagging these details makes it easier for them to understand what is going on and point you toward the right support.13
When a physiotherapy assessment is worth seeking
If your back pain feels severe, keeps getting worse, or is making everyday tasks hard, it is always worth raising with your midwife or GP. They can refer you to a physiotherapist, often one who specialises in pregnancy-related pain, known as a pelvic health physiotherapist. It can include exercise advice suited to you, posture guidance, and hands-on manual therapy. Getting seen sooner rather than later can ease the pain and lower the chance of it getting worse. Waiting times vary between areas, so it is worth asking about a referral early.14
For pain that is uncomfortable but manageable, your midwife or GP is still a good first port of call. They can talk you through next steps and the referral options where you live.