Tips for Managing Backpain During Pregnancy

As the baby grows inside your womb, you may experience pain on the lower back which can be difficult to manage. It’s important throughout your pregnancy to avoid taking medications to relieve any pain you may have as not all medicines are safe for pregnant women.

Back pain during pregnancy is quite common, with a large percentage of women experiencing it at some point in their pregnancy. Although it is a common symptom experienced by a lot of pregnant women, you should not ignore the discomfort, but rather take some simple steps to minimize the pain:

Physiotherapy Can Help

Physiotherapy is useful for relieving common discomforts experienced during pregnancy including back, hip and pelvic pain. To help you manage these pregnancy-related symptoms, your trusted physiotherapist will perform a thorough assessment of your current physical condition and the level of pain you are experiencing. Using this information, they will design a treatment plan to help improve your joint position and control.

Depending on your specific symptoms and functional needs, your treatment plan may include the following:

  • Physiotherapy based exercises
  • Manual Therapy
  • Stability exercises
  • Proper posture education

Physiotherapy is especially beneficial for pregnant women who are experiencing overwhelming pain on the back, challenges in mobility, and discomfort in the neck area that affect their normal routines.

Practice good posture

During pregnancy, your body goes through a lot of changes to accommodate the growth of your baby. One significant physical change that can impact the way you stand, walk, and sit is the shift in your center of gravity, which increases your risk of falling while walking. The postural changes experienced during pregnancy can be managed by performing some stretches and exercises that will strengthen your lengthened muscles.

When standing, always keep your shoulders relaxed, and try to stand up straight and tall by raising your chin, holding your chest high, and bringing your neck in-line with the bone below the lumbar spine, that is called the sacrum.

Proper posture is not limited to the way you carry yourself while standing, but also involves the proper position you need to maintain while sitting. As you begin to feel more weight pressing down your lower back, you want to help your body relax and provide support to your lower back by using a chair that has a good lumbar back support. Ideally, the chair should also let your head and neck rest. You can also place a lumbar support pillow on any chair to relieve the pain on your back.



Exercise must be modified during the different phases of your pregnancy. Your physiotherapist may recommend certain forms of exercises to help prepare your body for childbirth.

This may include cardiovascular exercises such as walking, swimming, and exercising on a cardio equipment. Safe exercise options also include clinical Pilates and water workouts that will challenge your muscles but will keep the motions gentle on your body.

Need Some Help?

Like anything in life, it’s important not to trust everything you read. Don’t suffer with poor advice you’ve read online, visit your local qualified Physiotherapist and put a plan in place for how to manage back-pain throughout your pregnancy. Many mums to be don’t realise just how effective physiotherapy can be, at Trained Physio and Fitness we have helped many mums overcome pain and discomfort while easing the toll on your body.

If you’re located in Perth, contact us today for a consultation on how we can help you.

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