Back Pain During Pregnancy Exercises: Tips from Our Physiotherapists

Jul 03, 2025

Pregnancy is a beautiful journey, but it can come with certain challenges for some women. One of the most common complaints we hear from expectant mothers, especially in the second and third trimesters, is back pain. It is not surprising. As your baby grows, your center of gravity shifts, your belly stretches those core muscles, and your spine and pelvis work overtime to keep you balanced. Add to that the hormonal changes that loosen up your ligaments, and you have a perfect recipe for discomfort. But here is the good news. You don't have to grin and bear it. With the right exercises, you can find relief and comfort. At Rainbow Hospitals, we believe no mother should suffer silently. Our experienced physiotherapists are here to help you ease that back pain during pregnancy with gentle, guided exercises that are completely safe. These movements aren't just about pain relief, they help improve your posture, boost mobility, and prepare your body for childbirth. We're here to support you every step of the way.

Is Back Pain Just 'Normal' During Pregnancy?

Yes, it's common. But that doesn't mean you should ignore it. If your back is constantly aching or you find it hard to get through the day comfortably, it's time to seek help. A qualified physiotherapist can make a world of difference. Remember, your health is our priority. If you experience any worsening pain or new symptoms, don't hesitate to seek medical attention. Our team is here for you.

Simple, Effective Exercises Recommended by Our Physiotherapists

We have compiled a few safe and practical exercises that many expecting moms find helpful. Of course, it is always best to get these cleared by your doctor and practiced under supervision, especially if it is your first time.

Pelvic Tilts

This one's great for easing lower back tension. You can do it against a wall or lying on your back with your knees bent (early pregnancy only). Tuck your pelvis under by tightening your stomach muscles, hold for a few seconds, then release. Repeat 10–15 times.

Cat-Cow Stretch

Get down on all fours. As you inhale, lift your head and arch your back slightly (this is the 'cow' pose). Exhale as you round your back and tuck your chin in (this is the 'cat' pose). It's a lovely stretch that eases stiffness along your spine.

Wall Squats

Stand with your back pressed against a wall and slowly slide down into a squat. Make sure your knees don't go past your toes. Hold for a few seconds and rise. This helps build strength in your thighs and back.

Modified Child's Pose

Sit back on your heels with your knees apart and gently lean forward. Use a pillow or yoga block to rest your arms and head. This relaxing stretch can calm both your back and your mind.

Bridge Pose (Only During Early Pregnancy)

Lie on your back, bend your knees, and lift your hips gently off the ground while squeezing your glutes. This move strengthens your lower back and improves pelvic control. Skip this one in the later stages unless your physiotherapist gives you the go-ahead.

Why Physiotherapy Can Be a Game-Changer During Pregnancy?

Pregnancy changes your body in many ways, some beautiful, some challenging. Physiotherapy helps your body adapt better to these changes. It's not just about relieving pain. It can reduce swelling, boost circulation, ease pressure on your pelvic floor, and teach breathing and relaxation techniques that help when it's time for labour. At Rainbow Hospitals, our physiotherapists work closely with your obstetrician to understand your needs. Every plan is personalised. We believe in listening to, guiding, and walking with you through every step of your pregnancy.

When Should You See a Specialist?

If your back pain during pregnancy becomes sharp or radiates down your leg, if you feel tingling, numbness, or difficulty walking, don't wait. These are signs that need medical attention. Back pain during pregnancy can make even the most minor tasks feel overwhelming. But with the proper care, you can feel better. Talk to our physiotherapy team at Rainbow Hospitals and let's make this phase of your life a little easier and much more comfortable.

Disclaimer:

This article is meant to provide general information. Please consult your doctor or a qualified healthcare provider before starting any exercise program during pregnancy. To know more or book an appointment with our physiotherapy team, please call Rainbow Hospitals today.

FAQs

1. Can back pain during pregnancy affect sleep quality?

Absolutely. It’s one of the main reasons many expecting mothers find it hard to fall asleep or stay asleep. That dull ache or sudden twinge can wake you up in the middle of the night, especially in the third trimester. Using a firm mattress, sleeping on your side with a pillow between your knees, and doing some light stretches before bed can really help ease things.

2. Is it safe to exercise every day during pregnancy to reduce back pain?

Not only is it generally safe, but in most cases, it’s also recommended. Think low-impact and consistent. A short daily walk, some pelvic tilts, or a few rounds of Cat-Cow can go a long way. The key is to listen to your body and not push through discomfort. And of course, check with your doctor if you’re unsure.

3. What causes sudden spikes in back pain during pregnancy?

It can sneak up on you. A change in posture, carrying groceries, even sitting too long without support, all these can set it off. Hormonal changes loosen your ligaments, and as your baby grows, your lower back takes the hit. But if the pain starts shooting down your leg or you feel numbness, get it checked. That might be more than just regular pregnancy strain.

4. Can maternity support belts actually help?

Yes, for many women, they’re a lifesaver. These belts give your belly some lift, which takes pressure off your lower back and pelvis. They're especially useful if you're on your feet a lot. Just be sure you’re wearing the right size and not over-relying on it.

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Back Pain During Pregnancy Exercises: Tips from Our Physiotherapists

Is Back Pain Just 'Normal' During Pregnancy?