Lower Back Pain in Pregnancy: You Don’t Have to Just Put Up With It
Lower Back Pain in Pregnancy: You Don’t Have to Just Put Up With It
Lower back pain is one of the most common aches and pains during pregnancy. As your body changes and your baby grows, it’s completely understandable to notice more pressure, stiffness or discomfort through your lower back.
But while lower back pain during pregnancy is common, that doesn’t mean you simply have to put up with it.
Whether you’re struggling to get comfortable at night, finding it painful to walk, or wincing every time you get out of the car, pregnancy osteopathy can help you move more comfortably and make everyday activities easier.
As a pregnancy osteopath in Milford, Auckland, I work with women throughout all stages of pregnancy, adapting treatment to your individual needs and where you are in your pregnancy.
Why does pregnancy cause lower back pain?
Pregnancy brings some pretty significant changes to your body.
As your baby grows, your centre of gravity changes and your pelvis, spine and surrounding muscles have to adapt. Your posture and the way you move may naturally change, while the additional weight through your abdomen can place more demand on your lower back.
You may notice:
An aching or heavy feeling across your lower back
Stiffness after sitting or standing for a while
Pain when walking or taking longer strides
Discomfort when rolling over in bed
Pain getting in and out of bed
Difficulty getting comfortable at night
Aching after driving
Pain when bending down
Discomfort when putting on shoes or getting dressed
Pain when lifting or carrying your toddler
Difficulty exercising in the way you normally would
Pain when standing for long periods
Tightness through your lower back, hips or pelvis
Sometimes the discomfort is mild and manageable. For others, it can start interfering with everyday life.
And that’s when it’s worth getting some help.
When lower back pain starts affecting everyday life
Pregnancy can make simple tasks surprisingly difficult.
You might find yourself thinking twice before picking something up from the floor because you know your back will hurt.
Getting out of bed might become a carefully planned manoeuvre.
Putting your shoes on, getting dressed, getting in and out of the car or standing at the kitchen bench may suddenly feel much harder than they used to.
And if you already have children, there’s the added challenge of looking after them while your body is changing.
You may be trying to:
Chase your toddler around the house.
Lift them into the car.
Bend down to pick up toys.
Carry them when they’re tired.
Push the pram.
Get everyone ready in the morning.
Pregnancy doesn't stop everyday life — and your treatment shouldn't simply focus on getting you through an appointment. The aim is to help you feel more comfortable doing the things that matter to you.
How can an osteopath help with pregnancy back pain?
As an osteopath, I look at how your whole body is moving and adapting to pregnancy rather than focusing only on the area that hurts.
During your appointment, we’ll discuss your symptoms, your pregnancy and the activities that are becoming difficult. I’ll then assess your movement and tailor treatment to you and your stage of pregnancy.
Osteopathic treatment during pregnancy may include gentle soft tissue techniques, joint mobilisation, articulation, stretching and other appropriate hands-on techniques.
Treatment is always adapted to your individual needs and comfort.
The goal isn't to "fix" your body or stop you from moving. Instead, treatment can help reduce discomfort, improve movement and make everyday activities feel more manageable.
I can also give you practical advice around things such as:
Positions for sleeping and resting
Getting in and out of bed
Sitting and working comfortably
Driving
Exercise and staying active
Lifting and carrying
Looking after older children
Posture and movement
Simple strategies you can use at home
You can still exercise during pregnancy
If lower back pain has made you nervous about exercising, you're not alone.
You may have stopped walking, strength training, Pilates, yoga or other activities because they have become uncomfortable.
But pregnancy doesn't automatically mean you need to stop moving.
Depending on your individual circumstances, the aim can be to help you find ways to keep moving and modify activities rather than simply stopping everything you enjoy.
If you're unsure about a particular activity, we can discuss what you're currently doing and how you might modify it as your pregnancy progresses.
When should you see an osteopath for pregnancy back pain?
There isn't a specific amount of pain you need to reach before seeking help.
If your lower back pain is making it difficult to sleep, walk, work, exercise, drive, get dressed or look after your family, it's reasonable to have it assessed.
You also don't need to wait until your third trimester. Pregnancy osteopathy can be appropriate throughout pregnancy, with treatment adapted as your body and your baby's position change.
If you have severe, sudden or unusual pain, or symptoms that concern you, it's important to speak with your midwife, GP or other appropriate healthcare professional.
Pregnancy osteopathy in Milford, Auckland
I'm Sarah, a pregnancy and postpartum osteopath in Milford, Auckland, and a mum of two.
I've spent more than 10 years working clinically, with a particular focus on pregnancy and postpartum care for more than 8 years.
I understand that pregnancy can be an exciting time, but it can also be physically demanding. My approach is warm, practical and individualised. I'll listen to what's bothering you, understand what you're struggling with day-to-day and tailor your treatment to where you are in your pregnancy.
You don't have to simply accept that being pregnant means being uncomfortable.
If lower back pain is making everyday life harder, I'd love to help.
You can book an appointment with me in Milford, Auckland and we can work together to help you feel more comfortable, move more freely and enjoy your pregnancy with a little less discomfort.
