Is Lower Back Pain in Pregnancy Normal?

It’s the most common physical complaint of pregnancy: that heavy, nagging ache in your lower back. While often dismissed as "just a part of it," that pain can make simple daily tasks—like walking, sleeping, or lifting a toddler—feel impossible.

If you’re struggling, frustrated, and looking for more than just sympathy, you’ve come to the right place. As a specialist Women's Health Physiotherapist, Katy at Physio Katy understands that your pain is real, treatable, and should not be endured for nine months.

If you've typed this into a search engine, you’re not alone. The short answer is: It's common, but it is NOT mandatory. Accepting back pain as an inevitable side effect of carrying a baby is outdated advice. When pain becomes persistent, interferes with sleep, or limits your mobility, it’s a sign that your body needs professional support. Ignoring it can lead to longer recovery times postpartum.

Why Does It Hurt So Much? The 3 Main Reasons

Your body is undergoing a complete physical transformation, and your back is taking the brunt of it:

1. The Hormone Factor (Relaxin): Your body releases hormones like Relaxin, which soften ligaments and joints—including those in your pelvis and spine—to prepare for birth. This fantastic, necessary process can unfortunately lead to joint instability and pain.

2. Shifting Centre of Gravity: As your baby grows, your centre of gravity moves forward. To compensate and stay upright, you naturally lean backward, increasing the curve in your lower spine (lordosis). This dramatically strains the muscles and discs in your lower back.

3. Muscle Imbalances: Your deep core muscles and glutes become stretched and less efficient. When they stop doing their job, the heavy-lifting burden falls onto your back muscles, leading to fatigue and chronic pain.

Physio Katy’s 5 Steps to Back Pain Relief During Pregnancy

As a specialist serving the Beckenham and Bromley area, Physio Katy offers targeted, safe, and effective solutions beyond just resting or using a hot water bottle.

1. Hands-On Mobilisation and Treatment: If your pain is caused by stiff joints or tight muscles, Katy can use gentle, safe manual therapy techniques to improve joint mobility, release tension, and restore better alignment. This can often provide significant, immediate relief.

2. Posture Correction and Ergonomics: Your posture has changed, and so should your habits. Katy will assess how you stand, sit, and move throughout the day (lifting objects, getting out of bed, etc.). We provide specific, practical advice on ergonomic adjustments (e.g., pillow placement for sleeping, how to sit at a desk) to drastically reduce strain.

3. Targeted, Safe Exercise Prescription: Not all exercises are safe during pregnancy. We provide a bespoke exercise program focusing on stability:

• Pelvic Tilts (Cat-Cow): Excellent for gently mobilising the lower spine.

• Gluteal Strengthening: Strong glutes take pressure off the lower back.

• Deep Core Activation: Learning to engage your transverse abdominis without straining your tummy.

4. Recognising and Treating Pelvic Girdle Pain (PGP): Lower back pain can often be confused with PGP (which includes Symphysis Pubis Dysfunction, or SPD), a sharp pain felt across the tailbone, hips, or pubic bone. Katy is trained to accurately diagnose PGP/SPD and provide immediate, effective treatment, often involving a combination of hands-on therapy, supports, and specific advice on movement modification.

5. Supportive Aids Advice: While not the first line of defence, a correctly fitted maternity support belt can be a game-changer for severe pain. Katy can advise on the right type of belt and how to use it safely and effectively to stabilise your pelvis and provide immediate functional support.

Don't Just 'Push Through' the Pain

Pain is your body’s signal that something needs attention. Ignoring it means potentially setting yourself up for chronic issues after delivery, making it harder to recover and enjoy those precious early months with your baby.

A consultation with Katy at Physio Katy is a vital investment in your physical comfort now and your long-term health as a mother.

Ready to find expert relief?

Book your specialist Women's Health Physiotherapy appointment with Physio Katy today.