6 Ways to Help Prevent Low Back Issues in Pregnancy

Lower back pain can start to impact your sleep, work, social life, mood and the general enjoyment of being pregnant. Research suggests that up to 70 per cent of pregnant women experience lower back pain at some point during their pregnancy. (1) In this video we go through 6 Tips to avoid Low Backs issues in PREGNANCY.

Pregnancy is full of CHANGES

  • During pregnancy your body is making big changes to accommodate your growing baby such as making relaxin that allows ligaments in the pelvic area to relax and the joints become looser in preparation for the birth process.
  • This combined with the increased weight of your growing baby puts a lot of strain onto the lower back and pelvis.

6 Tips to Keep in Mind

1. Keep active during your pregnancy

Its advised to do daily moderate exercise that feels good for your body. Such as : Swimming, yoga, pilates, gym classes (that are pregnancy safe and with experienced trainers) walking, you can keep running if that was something you did pre pregnancy).

2.  Invest in a fit ball

The fit ball has so many different uses during your pregnancy and can be used during labour. Ideal while you are working at a desk but also allows your pelvis to be in an optimal posture while sitting.

3. Wear supportive shoes

This is especially if you’re on your feet for prolonged periods Pregnancy can causes changes to the plantar fascia of your feet and also the arches. Increased pressure on your feet can have an impact on your lower back.

 4. Take time to rest

Your baby will be here in no time, so make sure you are giving yourself time to rest. It’s really important to help take pressure off your spine at times throughout your day. This is such an important factor when looking at 6 Tips to avoid Low Backs issues in PREGNANCY.

5. Sleep with a pillow between your knees

We often suggest to our pregnant ladies to pop a pillow between their knees or buy a pregnancy pillow. There are so many ones out there and it doesn’t need to be expensive or take up a whole side of your bed!

 6.  Have a spinal check up 

If your spine remains sore and painful, even after adhering to all the advice given, then perhaps make a visit to your local chiropractor for an assessment. It could be the answer to your problems. 

If you have any questions, please reach out to us. We always love to hear from you.


Find out what the 5 Red Flags of FLAT FEET are CLICK HERE.  Find out more about the different causes of knee pain CLICK HERE.

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Lisa, director


1. Low back pain during pregnancy: prevalence, risk factors, and outcomes (Wang et al, 2004)