Why Do So Many Pregnant Women Get Back and Pelvic Pain?

Pregnancy is an incredible journey, but it doesn’t always feel like one - especially when your back or pelvis is aching every time you roll over in bed or get up from a chair. If you're pregnant and dealing with pain around your lower back, hips, or the back of your pelvis, you're not alone. In fact, up to 70% of pregnant women experience some kind of back or pelvic girdle pain.

In this blog, we’ll explain why this happens, what's going on inside your body, and what you can do to feel better.

What’s Causing the Pain?

There are a few key reasons why pregnancy can lead to lower back and pelvic pain:

1. Your Body Is Loosening Up—On Purpose

During pregnancy, your body releases a hormone called relaxin, which helps soften your ligaments and joints so your pelvis can expand during childbirth. But relaxin doesn’t just target your pelvis - it affects your whole body. That extra looseness can make the joints in your pelvis feel unstable and sore, especially if you already have flexible joints or have had back pain before.

2. You’re Carrying More Weight in a Different Way

As your baby grows, your posture shifts. Your belly pulls forward, your lower back arches more, and the muscles around your hips and core have to work harder to keep everything balanced. That extra strain can irritate the joints in your lower back and pelvis, particularly the sacroiliac joint - the two joints that connect your pelvis to the base of your spine.

3. Some People Are Naturally More Flexible

If you’re someone with “bendy” joints, you may have a condition called hypermobility. This means your joints move more than usual because your ligaments are extra stretchy. Add pregnancy hormones on top of that, and your joints may struggle even more to stay stable. That can make you more prone to pain during pregnancy—and possibly after delivery too.

What Are the Sacroiliac Joints, and Why Do They Matter?

The sacroiliac (SI) joints are the two small joints at the back of your pelvis, where the sacrum (bottom of the spine) meets the iliac bones (sides of the pelvis). These joints are crucial for transferring weight between your upper body and legs.

Your SI joints stay stable thanks to two things:

• Form closure – how well the bones fit together and the support from strong ligaments.

• Force closure – the help you get from your muscles and fascia (connective tissue) that “squeeze” the joints together when you move.

During pregnancy, the ligaments become more stretchy (form closure is reduced), so your body relies more on muscle strength and coordination (force closure) to keep things stable. If your muscles aren’t doing their job - or if they're too tight, tired, or poorly coordinated - your SI joints can become irritated or painful.

Signs You May Be Dealing With Pelvic Girdle Pain

You might have pregnancy-related pelvic girdle pain if you notice:

• Pain deep in your buttocks (on one or both sides)

• Pain near the back of your pelvis

• Difficulty rolling over in bed

• Pain when getting in or out of a car or standing up from a chair

• No pain below the knees (that would suggest something else, like a nerve issue)

These symptoms are often worse with activity and may improve with rest or support.

What Can Help?

The good news is, you don’t have to just “put up with it.” There are several effective and safe options to manage this pain during pregnancy.

Gentle Hands-On Therapy

Julie and Mark have many years of experience working with pregnant women and many cases of pregnancy related lower back and pelvic pain respond beautifully to gentle chiropractic adjustments.

 Targeted Exercises

Specific exercises to strengthen your core, pelvic floor, glutes, and deep stabilising muscles can help your body regain control and support. These aren’t the usual crunches or squats—they're tailored, low-impact movements that help you regain force closure.

Even just learning how to move more symmetrically or getting advice on posture can make a big difference.

 Pelvic Support Belts

A maternity support belt can give you a little extra stability around your pelvis, especially during activities like walking, standing, or lifting. Some women feel immediate relief when wearing one.

Ergonomic Adjustments

Simple changes to your daily routine can ease the strain:

• Sit evenly with feet flat on the ground

• Avoid crossing your legs or standing on one leg

• Use a pillow between your knees while sleeping on your side

• Roll like a log when getting out of bed

What About After Baby Comes?

For most women, these symptoms improve within a few months after birth. However, if you had pain during pregnancy-especially if you have hypermobile joints, a history of back pain, or are over 35-you might be at a higher risk of it continuing after delivery.

The key is to start early with the right care. The earlier you address instability, the better your chance of a full recovery postpartum.

When to Reach Out

If your back or pelvic pain is stopping you from sleeping, moving, or enjoying your pregnancy—it’s time to talk to a professional. We can help you figure out exactly what’s going on and what will help you feel better.

Every pregnancy is different. Your care should be, too.

Need help managing back or pelvic pain during pregnancy?

Contact us to book an appointment or ask questions—we’re here to support you through every trimester and beyond.

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie