Pregnancy Back Pain in Hammersmith: When Is It Normal and When Should You Seek Help?

Pregnancy is an incredible time of change, but it can also bring some very unwelcome aches and pains.

Back pain is common during pregnancy, particularly as your body changes shape, your centre of mass shifts and the demands placed on your muscles and joints change. Pelvic girdle pain (PGP) is also common, affecting around 1 in 5 pregnant women. (RCOG)

But just because pain is common doesn’t mean you should automatically accept it as something you have to endure until your baby arrives.

At Family Osteopathy in Hammersmith, we support women through the physical changes of pregnancy, helping them understand what’s happening in their bodies and, where appropriate, manage musculoskeletal pain and discomfort.

In this guide, we’ll look at:

• Why back pain can happen during pregnancy

• What pregnancy-related back pain can feel like

• Pelvic girdle pain and how to recognise it

• When pregnancy back pain should be assessed

• How osteopathy may help during pregnancy

• Simple things you can do at home to make yourself more comfortable

Why Does Pregnancy Cause Back Pain?

Pregnancy involves significant physical changes over a relatively short period.

Your body is constantly adapting as your baby grows, your weight distribution changes and the demands placed on your spine, pelvis and surrounding muscles evolve.

There isn’t one single cause of pregnancy back pain.

Usually, it’s a combination of factors.

Changes in Your Body Shape and Centre of Mass

As your pregnancy progresses, your bump grows and your body’s overall shape changes.

This can alter how you stand, walk, sit and move.

You may naturally find yourself using different muscles or changing your movement patterns to accommodate your growing bump. These changes can increase the workload on certain areas of your back, hips and pelvis.

That doesn’t mean your posture is “wrong”.

It simply means your body is adapting.

Hormonal Changes

Pregnancy hormones, including relaxin, contribute to changes in the body’s connective tissues and help prepare your body for pregnancy and birth.

It’s easy to hear that relaxin makes the pelvis “loose” or “unstable”, but the reality is more nuanced.

The pelvis remains a strong and stable structure throughout pregnancy. Pain around the pelvis can involve a combination of changes in movement, load, muscle activity and sensitivity of the tissues around the pelvic joints. (Cambridge University Hospitals)

Your Growing Baby

As your baby grows, so does the physical demand on your body.

Your abdomen and pelvic region change, your muscles adapt and everyday activities can start to feel different.

Things that previously felt effortless — getting out of bed, turning over, getting dressed or climbing stairs — may suddenly require more thought.

Changes to Your Abdominal and Pelvic Muscles

Your abdominal wall stretches as your uterus grows.

At the same time, your pelvic floor, back and hip muscles are adapting to the changing demands placed upon them.

This doesn’t mean your “core has stopped working”.

Rather, the way these muscles contribute to movement and support changes throughout pregnancy.

More Load, Less Recovery

Pregnancy can also change your daily routine.

You may be sleeping less comfortably, exercising differently, spending more time sitting or standing, or simply feeling more tired.

All of these things can influence how your body responds to physical load.

Sometimes the back pain isn’t caused by one dramatic change.

It’s the accumulation of lots of small ones.

What Does Normal Pregnancy Back Pain Feel Like?

Back discomfort can happen at any stage of pregnancy and is particularly common as pregnancy progresses. NHS guidance describes back pain as very common during pregnancy, with changes to the ligaments, body shape and load on the lower back and pelvis all potentially contributing. (nhs.uk)

Pregnancy-related back pain may feel like:

• A dull or aching sensation in the lower back

• Stiffness after sitting or standing for a while

• Discomfort that changes depending on your position

• Aching around the lower back, hips or buttocks

• Increased discomfort towards the end of the day

• Stiffness when getting out of bed or standing after sitting

• Pain that improves when you change position or move gently

The important thing to remember is that common doesn’t mean you have to ignore it.

If pain is affecting your ability to work, exercise, sleep or enjoy your pregnancy, it’s reasonable to ask for help.

What Is Pelvic Girdle Pain?

You may have heard terms such as SPD (symphysis pubis dysfunction) or SIJ pain used to describe pregnancy-related pelvic pain.

The term now generally used is pelvic girdle pain (PGP).

PGP describes pain around the pelvis and can involve the front of the pelvis around the pubic bone, the back of the pelvis around the sacroiliac joints, the hips, groin or thighs. (RCOG)

It affects around 1 in 5 pregnancies and can range from mild irritation to pain that significantly affects mobility and everyday life. (RCOG)

You might notice pain or difficulty when:

• Walking

• Going up or down stairs

• Getting in or out of the car

• Turning over in bed

• Standing on one leg

• Getting dressed

• Getting in or out of the bath

• Moving your legs apart

• Moving from sitting to standing

You may also experience clicking or grinding around the pelvis.

PGP can be extremely uncomfortable, but it does not mean that your pelvis is damaged or that you have done something wrong.

And importantly, there is support available.

Early assessment and appropriate management can help reduce symptoms and make day-to-day activities easier. (RCOG)

When Should You Seek Help for Pregnancy Back Pain?

Most pregnancy back pain isn’t serious.

However, there are situations where you should speak to your midwife, GP or maternity team rather than assuming your symptoms are simply musculoskeletal.

Contact Your Midwife or GP if:

• Your pain is severe or getting significantly worse

• Your pain is making it difficult to walk or carry out normal activities

• You have persistent pain that isn’t improving

• Pelvic pain is making it difficult to get out of a car, turn over in bed or climb stairs

• You have pain travelling down your leg alongside numbness, tingling or weakness

• You’re concerned about your symptoms for any reason

PGP in particular is worth discussing with your maternity team if it’s affecting your mobility or everyday activities. (nhs.uk)

Seek Urgent Medical Advice if Back Pain Is Accompanied by:

• Vaginal bleeding

• A fever

• Pain when urinating

• Pain under your ribs or in your side

• Other symptoms that make you feel acutely unwell

• Regular contractions or other signs of possible early labour, particularly in the second or third trimester

And if you develop loss of sensation in your legs, buttocks or genital area, NHS guidance advises immediate emergency assessment. (nhs.uk)

If you’re ever unsure whether your symptoms could be pregnancy-related rather than musculoskeletal, your midwife or maternity team is the right place to start.

How Can Osteopathy Help During Pregnancy?

Pregnancy osteopathy is not about trying to “put your pelvis back into alignment” or correcting your body because it has somehow gone wrong.

Your body is changing because you’re pregnant.

Our role is to understand those changes, assess your symptoms and, where appropriate, help you move and function more comfortably.

A Thorough, Individualised Assessment

Your osteopath will take the time to understand your pregnancy, your symptoms and your lifestyle.

This may include discussing:

• How far along you are in your pregnancy

• Where you’re experiencing pain

• What movements aggravate or ease it

• Your previous history of back or pelvic pain

• Your work and daily activities

• Your exercise routine

• Your sleep

• How your symptoms are affecting everyday life

The assessment is adapted to you and your stage of pregnancy.

Gentle Hands-On Treatment

Treatment during pregnancy should always be appropriate for the individual.

Depending on your symptoms and assessment, this may include gentle techniques such as:

• Soft tissue techniques

• Joint mobilisation

• Gentle movement techniques

• Positioning techniques

• Techniques aimed at reducing muscular tension

• Advice around movement and activity

Your comfort matters.

There shouldn’t be an expectation that treatment needs to be painful to be effective.

Support for Pelvic Girdle Pain

If you’re experiencing pelvic girdle pain, the aim isn’t to force the pelvis into a particular position.

Instead, treatment and advice can focus on helping you understand which movements are aggravating your symptoms and finding ways to make everyday activities more manageable.

This may include advice around:

• Getting in and out of the car

• Turning in bed

• Walking

• Stairs

• Standing

• Sleeping

• Exercise and activity levels

For some people, working alongside their midwife, GP or specialist physiotherapist may be the most appropriate approach.

Getting Comfortable at Night

Sleep can become increasingly difficult as pregnancy progresses.

Your growing bump, hip discomfort, back pain and difficulty finding a comfortable position can all make getting a good night’s sleep more challenging.

Some people find that:

• Sleeping on their side is more comfortable

• A pillow between the knees provides additional support

• Another pillow under the bump helps reduce pulling or discomfort

• Changing position regularly helps

• A supportive mattress and comfortable bedding make a difference

There isn’t one perfect pregnancy sleeping position that works for everybody.

The goal is to find a position that allows you to feel comfortable and supported.

Can You Exercise With Pregnancy Back Pain?

For most people, staying gently active during pregnancy is beneficial, provided there are no medical reasons to avoid particular activities.

Walking, swimming, pregnancy Pilates, strength training and prenatal yoga can all be options depending on your individual circumstances.

If a particular movement consistently makes your pain worse, don’t simply push through it.

Modify the activity, reduce the load or seek professional advice.

With pelvic girdle pain, NHS guidance recommends remaining active while avoiding activities that aggravate your symptoms. (nhs.uk)

Simple Ways to Manage Pregnancy Back Pain

Alongside professional support, some straightforward changes may make your day more comfortable.

Keep Moving

Try not to stay in one position for long periods.

Change position, take short walks and give your body regular opportunities to move.

Be Careful With Lifting

When lifting something from the floor, bend your knees and keep the object close to your body.

Avoid unnecessarily heavy lifting where possible. (nhs.uk)

Wear Comfortable, Supportive Shoes

Particularly if you’re spending a lot of time on your feet.

Use Pillows for Support

A pillow between your knees or under your bump can make side sleeping more comfortable.

Modify Rather Than Stop Everything

Pregnancy doesn’t necessarily mean you have to stop being active.

Often, the answer is simply modifying how you do something.

Listen to Your Body

Pregnancy is not the time to ignore persistent pain because you think you should simply “get on with it”.

If something doesn’t feel right, ask.

What About Preparing for Birth?

You may hear claims that osteopathy can “prepare the pelvis for birth” or make labour easier.

It’s important to be realistic here.

Your body doesn’t need to be “put into alignment” before you give birth, and no manual treatment can guarantee a particular labour or birth outcome.

What osteopathic care can do is help you manage musculoskeletal discomfort, maintain comfortable movement and feel more confident in your changing body where treatment is appropriate.

And sometimes, that’s more than enough.

What Happens After Pregnancy?

Your body doesn’t immediately return to its pre-pregnancy state when your baby is born.

You may still be recovering from pregnancy while simultaneously dealing with feeding, lifting, carrying, interrupted sleep and the physical demands of caring for a newborn.

That’s why postnatal support can be just as important as pregnancy care.

At Family Osteopathy, we can continue to support you after birth, where appropriate, with assessment and treatment tailored to your recovery.

For women looking for a more specific postnatal assessment, a Mummy MOT can also be a useful part of the postnatal journey, particularly when you’re looking at abdominal, pelvic floor and pelvic health concerns.

Pregnancy Osteopathy in Hammersmith

Pregnancy should be a time when you feel supported — not a time when you’re told to simply put up with pain because it’s “normal”.

At Family Osteopathy in Hammersmith, we take a calm, individualised approach to pregnancy-related musculoskeletal problems.

We look at the whole picture: your symptoms, your stage of pregnancy, your daily activities, your movement and what matters most to you.

Sometimes that means hands-on treatment.

Sometimes it’s exercise and movement advice.

Sometimes it’s simply helping you understand what’s happening and giving you confidence in what your body is capable of.

And sometimes, the most appropriate advice is to speak to your midwife, GP or another healthcare professional.

Good care isn’t about treating everything ourselves. It’s about making sure you get the right support.

Experiencing Back or Pelvic Pain During Pregnancy?

If you’re pregnant and struggling with back pain, hip pain or pelvic discomfort in Hammersmith, you don’t have to wait until it becomes severe before asking for help.

Family Osteopathy can assess your symptoms and help you understand what may be contributing to your discomfort, while working within the wider care you receive during pregnancy.

Book a pregnancy osteopathy consultation in Hammersmith and take the next step towards feeling more comfortable and confident as your body changes.