As a chiropractor, one of the most frequent concerns I hear from expectant mothers is:

“My back hurts, but I guess that’s just part of being pregnant, right?”

It’s a sentiment that’s been passed down for generations. Somewhere along the line, society started to accept that lower back pain is a normal and inevitable part of pregnancy. But I’m here to challenge that assumption, because while back pain during pregnancy is common, it is absolutely notnormal.

You deserve a pain-free, comfortable nine months, and your body is designed to achieve exactly that when properly supported. Let’s unpack why lower back pain can develop during pregnancy, what’s happening biomechanically in your body, and how chiropractic care and proper movement can help you stay pain-free from the first trimester to delivery day.

Understanding the Physical Changes of Pregnancy

Pregnancy is an incredible, complex process that transforms your body in miraculous ways. From hormonal shifts to changes in posture and weight distribution, your musculoskeletal system adapts constantly to support your growing baby. But as those changes occur, your centerofgravityshifts, your posture subtly adapts, and your muscles begin to work differently, sometimes in ways that can lead to pain if not managed properly.

Here’s a simplified overview of what’s happening:

• Growing Belly = Forward Shift in Weight Distribution
  As your baby grows, your belly expands outward and downward. This moves your center of gravity forward, which means your body must adjust to keep you balanced.
  
• Increased Lumbar Lordosis (Arch in the Lower Back)
  To compensate for this forward shift, your lower spine naturally increases its curve, a process called lumbar extension or lordosis. This creates the characteristic pregnancy “sway back.”
  
• Pelvic Tilt and Core Engagement
  As the pelvis tips forward, your abdominal muscles are stretched and lengthened. This makes it harder to engage your core properly, especially your deep stabilizing muscles, such as the transverse abdominis.
  
• Glute Inhibition and Overactive Lower Back Muscles
  Because your pelvis is now tilted forward and your core is not as active, your glutes (the muscles that stabilize your hips and pelvis) tend to “turn off” or become inhibited. The result? Your lower back muscles have to pick up the slack, working overtime to stabilize your body and keep you upright.
  

Over time, this compensation can lead to muscular tension, joint restriction, and ultimately, pain.

Why Lower Back Pain Isn’t Normal

Let’s get one thing straight: discomfort is not an inevitable part of pregnancy. Your body is capable of adapting beautifully when everything is functioning optimally.

Pain, on the other hand, is a signal. It’s your body’s way of saying, “Something isn’t moving or functioning the way it should.”

When you experience lower back pain during pregnancy, it’s not simply because you’re carrying more weight; it’s usually a sign that certain muscles or joints are not doing their jobs effectively.

Here’s what’s really happening when pain sets in:

• Your posture compensations have gone unchecked.
  When the lumbar spine extends excessively, the small stabilizing joints in the lower back (facet joints) can become compressed, leading to irritation and inflammation.
  
• Your glutes and core have “shut down.”
  Without the proper support from your deep core and gluteal muscles, your lower back becomes the primary stabilizer. It’s not designed for that constant workload.
  
• Your pelvis may be misaligned.
  Small shifts or restrictions in the sacroiliac (SI) joints can cause asymmetrical movement patterns, which often manifest as pain on one side of the lower back or buttocks.
  
• Ligament laxity increases.
  The hormone relaxin, which your body produces during pregnancy, softens ligaments to prepare for birth. While this is essential, it can also make your joints less stable, especially when combined with the altered posture and muscle imbalances mentioned above.
  

The takeaway: Pain is not normal. It’s a message. And in pregnancy, it’s a message that your body needs better alignment, balance, and support.

How the Center of Gravity Affects Your Movement

To understand why lower back pain develops, it helps to visualize how your center of gravity changes throughout pregnancy.

In early pregnancy, your center of gravity is roughly in line with your pelvis, balanced between your feet. As your belly grows, that point shifts forward. To prevent yourself from tipping over, your body instinctively compensates by leaning backward and arching your lower spine.

This increased lumbar curvature:

• Tightens the erectorspinae (muscles that extend the back)
  
• Shortens the hipflexors (especially the psoas and iliacus)
  
• Inhibits the glutes and deepcore
• Puts additional pressure on the lumbardiscsandjoints

This posture, sometimes referred to as anterior pelvic tilt, creates a feedback loop of dysfunction:

1. Belly grows → pelvis tilts forward → back arches more
   
2. Core and glutes disengage → lower back works harder
   
3. Lower back muscles tighten → pain develops
   
4. Pain restricts movement → compensation worsens
   

Without intervention, that pattern can continue throughout pregnancy and even persist postpartum, contributing to chronic back issues long after delivery.

The Role of Chiropractic Care in Pregnancy

Chiropractic care is one of the most effective and gentle ways to help your body adapt to pregnancy withoutpain.
By focusing on alignment, joint mobility, and nervous system balance, chiropractic adjustments help ensure that your body functions as it’s designed to, so you can move, grow, and prepare for birth comfortably.

What Chiropractic Care Can Do for You During Pregnancy

• Restore Pelvic Alignment
  The pelvis serves as the foundation for your spine and the “cradle” for your growing baby. When it’s balanced, your baby has optimal space to move and settle into a proper position for birth. Misalignments can create tension in surrounding muscles and ligaments, leading to discomfort and even affecting fetal positioning.
  
• Reduce Lower Back and Hip Pain
  Gentle, specific adjustments relieve pressure on restricted joints, allowing muscles to relax and movement to normalize. Many women notice immediate improvement in back and hip pain following adjustments.
  
• Support Nervous System Function
  Proper spinal alignment helps reduce interference in the nervous system, which plays a critical role in regulating pain perception, muscle tone, and overall body function.
  
• Encourage Better Core Activation
  When your pelvis and spine are properly aligned, your deep core muscles (including the pelvic floor) can engage more effectively, providing the stability your body needs as your pregnancy progresses.
  
• Promote a Healthier, More Comfortable Pregnancy and Delivery
  Research has shown that regular chiropractic care during pregnancy can help reduce labor times, minimize complications, and improve comfort throughout all trimesters.

How to Keep Your Core and Glutes Engaged During Pregnancy

The key to preventing lower back pain lies in muscle balance, particularly keeping your coreandglutesactive while minimizing excessive lumbar extension.

Here are a few strategies I recommend to my patients:

1. Postural Awareness

Start by becoming aware of your posture throughout the day.

• Avoid locking your knees or letting your belly “spill” forward.
  
• Try to keep your rib cage stacked over your pelvis.
  
• Think about a gentle tuck of your tailbone (posterior tilt) to bring your pelvis back under your body.
  

This subtle adjustment reduces the strain on your lower back and encourages your core and glutes to activate naturally.

2. Breathing and Core Connection

Learn to breathe properly using your diaphragm.

Diaphragmatic breathing supports the engagement of your deep core muscles and pelvic floor. Here’s how:

• Place one hand on your ribs and one on your belly.
  
• Inhale through your nose, allowing your ribs to expand outward and belly to gently rise.
  
• Exhale slowly, feeling your deep abdominal muscles tighten slightly as your belly lowers.
  

Practicing this daily helps reestablish a mind-body connection to your core, which can become disrupted as your belly grows.

3. Glute Activation Exercises

Your glutes are essential stabilizers for your pelvis and spine. Safe pregnancy-friendly exercises include:

• Glute bridges (with a neutral spine)
  
• Side-lying leg lifts
• Quadruped hip extensions(“Bird Dog’s)
  
• Mini squats or sit-to-stands

Focus on engaging your glutes without arching your lower back.

4. Gentle Movement and Stretching

Incorporate gentle stretching to relieve tension in overactive muscles:

• Strengthen your hip flexors (to counter pelvic tilt)
  
• Mobilize your thoracic spine (upper back)
  
• Gently release the piriformis and lower back muscles
  

Combine this with safe prenatal yoga or low-impact exercises, such as walking or swimming.

5. Regular Chiropractic Check-Ups

Consistent chiropractic visits throughout pregnancy help your body maintain optimal alignment as it changes week by week. Each treatment supports your body’s ability to adapt naturally, without pain or compensation.

Dispelling the Myth: “Pain Is Just Part of Pregnancy”

Let’s take a moment to debunk a harmful myth.

Pregnancy is not a condition that should be endured; it’s a stage of life that should be embraced.

Yes, your body is changing, but those changes should not come with chronic discomfort. When you understand how your body is designed to move and function, and when you take steps to support that process, you can experience pregnancy with energy, mobility, and ease.

Here’s the truth:

• You can have a pain-free pregnancy.
• You can move with strength and stability.
  
• You can prepare your body for a smoother birth and faster recovery.
  

It’s all about addressing the root cause, not just managing symptoms.

What to Expect When Seeing a Chiropractor During Pregnancy

Pregnancy chiropractic care is safe, gentle, and tailored to your needs at every stage. A typical visit may include:

• A functional postural and spinal assessment
  
• Gentle adjustments (often using special pregnancy tables or pillows)
  
• Soft tissue work to relieve muscle tension
  
• Exercise and movement recommendations specific to your trimester
  
• Education on proper body mechanics, how to sit, stand, sleep, and move comfortably
  

Many expecting moms report improvements in:

• Lower back and hip pain
  
• Pelvic discomfort or SI joint pain
  
• Sciatica or leg pain
  
• Round ligament tension
  
• Postural fatigue
  
• Sleep quality
  

Some even say they feel more connected to their bodies and more confident going into labor.

Supporting a Pain-Free Pregnancy Naturally

While chiropractic care plays a central role, it works best as part of a holistic approach. Here are a few additional ways to support your body:

• Stay Active: Movement keeps joints mobile and blood flowing. Walking, swimming, and prenatal yoga are great options.
  
• Stay Hydrated: Dehydration can worsen muscle tension and cramping.
  
• Use Supportive Shoes: Avoid high heels or unsupportive footwear that exaggerates lumbar extension.
  
• Sleep Smart: Use pillows between your knees and under your belly for support.
  
• Listen to Your Body: Pain is a signal. Don’t ignore it or push through. Address it early.
  

The Bottom Line

Pregnancy is one of the most profound transformations your body will ever experience. It’s natural for your body to change, but pain is not a natural or necessary part of that process.

When your spine, pelvis, and muscles are aligned and functioning properly, your body is fully capable of supporting you and your baby without discomfort. Chiropractic care, combined with mindful movement and body awareness, helps ensure that you not only grow your baby but also thrive throughout your pregnancy journey.

You deserve a pain-free nine months filled with strength, comfort, and joy.
If you’re experiencing lower back pain, take it as a gentle nudge from your body asking for support, not as something to accept or endure.

Final Thoughts from Your Chiropractor

If you’re pregnant and dealing with lower back pain, know that relief is absolutely possible.

With the right care, your body can realign, your muscles can rebalance, and your nervous system can function the way it’s meant to.

Don’t wait until the pain becomes unbearable.

Seek care early, stay proactive, and give your body the support it deserves.

Because pregnancy should be a time of anticipation and excitement, not discomfort.

Content provided by Dr. Chloe Goodwin