Caring for Your Spine During Pregnancy: Supporting Two Bodies, One Journey

Pregnancy is one of life’s most remarkable experiences – your body performs the extraordinary feat of creating and nurturing new life. As miraculous as this process is, the physical changes that accompany pregnancy can create real challenges for your spine and musculoskeletal system.

Understanding how pregnancy affects your body and learning practical strategies to maintain comfort can make a significant difference in your pregnancy experience. At Adam’s Back, we’re here to support you through this transformative journey with expert care and guidance tailored to the unique needs of expectant mothers.

The Remarkable Changes: How Pregnancy Transforms Your Spine

Your Body’s Amazing Adaptations

During pregnancy, your body undergoes profound changes designed to accommodate your growing baby and prepare for birth. While these changes are natural and necessary, they can create biomechanical challenges that affect your spine, pelvis, and surrounding structures.

Weight Gain and Center of Gravity Shift

As your baby grows, you naturally gain weight – typically between 11-16 kg (25-35 pounds) for a single pregnancy. This added weight isn’t distributed evenly; most of it concentrates in your abdomen, dramatically shifting your center of gravity forward.

What this means for your spine:

Your body must constantly adjust its balance and posture to compensate for this forward shift. To maintain equilibrium, you naturally arch your lower back more than usual, increasing what’s called lumbar lordosis (the inward curve of your lower spine). This exaggerated curve places additional stress on:

The muscles supporting your spine, which must work harder to maintain upright posture
The facet joints (small joints between vertebrae) in your lower back
The spinal discs, which experience increased compression
The ligaments and soft tissues surrounding your spine

By the third trimester, this sustained postural change can lead to significant muscle fatigue, joint strain, and the characteristic lower back pain that affects approximately 50-70% of pregnant women at some point during their pregnancy.

Pelvic Tilting and Postural Compensation

As your abdomen grows, your pelvis typically tilts forward (anterior pelvic tilt). This tilting:

Increases the curve in your lower back
Alters the position of your hips
Changes how forces distribute through your spine and pelvis
Affects your walking pattern and balance
Can contribute to muscle imbalances as some muscles tighten while others weaken

The Hormone Effect: Relaxin and Joint Instability

Understanding Relaxin

During pregnancy, your body produces a hormone called relaxin, which reaches peak levels during the first trimester and again just before delivery. As its name suggests, relaxin’s primary job is to “relax” or loosen the ligaments and joints throughout your body, particularly in the pelvis.

Why your body does this:

Relaxin prepares your pelvis for birth by allowing the pelvic joints – especially the pubic symphysis (the joint at the front of your pelvis) and the sacroiliac joints (the joints connecting your spine to your pelvis) – to become more mobile and flexible. This increased flexibility allows your pelvis to expand during delivery, making room for your baby to pass through the birth canal.

The trade-off:

While this ligament loosening is essential for birth, it can create challenges during pregnancy:

Reduced joint stability: Looser ligaments mean joints have less support and may move in ways they normally wouldn’t
Pelvic girdle pain: Up to 20% of pregnant women experience significant pelvic pain, often felt in the lower back, buttocks, hips, groin, or pubic area
Symphysis pubis dysfunction (SPD): Pain specifically at the front of the pelvis, which can make walking, climbing stairs, or even rolling over in bed uncomfortable
Sacroiliac joint pain: Discomfort in the lower back and buttocks area where your spine connects to your pelvis
Increased injury risk: With less stable joints, there’s a higher risk of strains and sprains

Important note: Relaxin affects ligaments throughout your entire body, not just the pelvis. This means all your joints may be slightly less stable during pregnancy, making proper body mechanics and movement awareness even more important.

Nerve Compression and Sciatica

As your uterus expands, it can press on various structures in your pelvis and lower back, including nerves. The sciatic nerve – the largest nerve in your body – runs from your lower back through your buttocks and down each leg. Pressure on this nerve can cause:

Sharp, shooting pain down one or both legs
Tingling or “pins and needles” sensations
Numbness in the legs or feet
Burning sensations

Research indicates that approximately 50-80% of pregnant women experience some form of back pain during pregnancy, with sciatica affecting up to 1 in 3 expectant mothers.

Postural Changes in the Upper Body

While lower back changes get the most attention, pregnancy also affects your upper body:

Breast enlargement adds weight to the front of your body, potentially rounding your shoulders forward
Rounded shoulders and forward head posture can develop as you compensate for your changing center of gravity
Upper back and neck tension often results from these postural shifts
Thoracic spine stiffness (mid-back) may develop as your rib cage expands to accommodate your growing uterus and allow for deeper breathing

Practical Strategies for Spine Support During Pregnancy

Posture: Your Foundation for Comfort

Standing Posture

Maintaining good alignment while standing becomes increasingly challenging as your pregnancy progresses, but it’s also increasingly important:

Stand tall: Imagine a string gently lifting you from the crown of your head
Keep your shoulders back and down: Avoid the temptation to round forward
Engage your core gently: Even during pregnancy, gentle core awareness helps support your spine (always follow your healthcare provider’s guidance on abdominal exercises)
Avoid locking your knees: Keep them slightly soft
Distribute weight evenly: Stand with feet hip-width apart and weight balanced on both feet
Avoid standing in one position too long: Shift your weight periodically or take sitting breaks

Sitting Posture

Many pregnant women find themselves sitting more as pregnancy progresses and energy levels fluctuate:

Choose supportive chairs: Look for chairs with good lumbar support
Use a small cushion or rolled towel: Place it behind your lower back to maintain the natural curve of your spine
Keep feet flat on the floor: If they don’t reach, use a footstool
Avoid crossing your legs: This can restrict circulation and worsen pelvic asymmetry
Sit back in your chair: Don’t perch on the edge, which increases back strain
Take frequent breaks: Stand up and move every 20-30 minutes
Position your computer screen at eye level: This prevents neck strain from looking down

Moving from Sitting to Standing

As your pregnancy advances, getting up becomes more challenging. Proper technique protects your back:

Scoot forward to the edge of your chair
Place your feet firmly on the floor, slightly apart
Use your leg muscles to stand, pushing through your heels
Avoid twisting while rising
Use armrests for support when available

Maternity Support Belts: Do They Help?

What They Are

Maternity support belts (also called belly bands or prenatal cradles) are wearable devices designed to provide external support to your abdomen and lower back during pregnancy.

Potential Benefits

Research on maternity belts shows mixed results, but many women report benefits including:

Reduced lower back pain by supporting the weight of your abdomen
Decreased pelvic girdle pain by providing compression and stability to the pelvis
Improved posture by providing physical reminders and support
Better ability to stay active and maintain daily activities
Reduced round ligament pain (sharp pains on the sides of your abdomen)

A study published in Spine found that women who used pelvic belts reported significant reduction in pelvic and back pain during pregnancy.

When to Consider Using One

If you’re experiencing moderate to significant lower back or pelvic pain
During physical activities like walking, standing for extended periods, or light exercise
If you have pelvic girdle pain or symphysis pubis dysfunction
During your second and third trimesters when biomechanical changes are most pronounced

Important Considerations

Don’t wear them 24/7 – your muscles still need to work to maintain strength
Ensure proper fit – too tight can restrict circulation and be uncomfortable
Choose breathable materials for comfort
Consult with your healthcare provider or chiropractor about whether a support belt is appropriate for your situation
Consider it one tool among many, not a complete solution

Safe Movement and Exercise During Pregnancy

The Benefits of Staying Active

Research consistently shows that regular, appropriate exercise during pregnancy offers numerous benefits:

Reduced back pain and improved posture
Better weight management
Improved mood and reduced risk of prenatal depression
Enhanced cardiovascular fitness
Easier labor and delivery for many women
Faster postpartum recovery
Reduced risk of gestational diabetes
Better sleep quality
Increased energy levels

Safe Activities for Most Pregnant Women

Always consult your healthcare provider before starting or continuing any exercise program during pregnancy. Generally safe activities include:

Walking: One of the best exercises during pregnancy – low-impact, easily adjustable for intensity, and requires no special equipment. Aim for 20-30 minutes most days of the week.

Prenatal Yoga: Modified yoga poses can improve flexibility, strength, and relaxation. Look for classes specifically designed for pregnancy, which avoid poses that involve lying flat on your back after the first trimester or deep twisting.

Swimming and Water Aerobics: The buoyancy of water reduces stress on joints and spine while providing excellent cardiovascular and muscular benefits. Many women find water exercise especially comfortable in later pregnancy.

Prenatal Pilates: Modified Pilates exercises can strengthen core muscles (safely adapted for pregnancy), improve posture, and enhance body awareness.

Stationary Cycling: Provides cardiovascular benefits without the fall risk of outdoor cycling. Keep intensity moderate and stay well-hydrated.

Strength Training: Light to moderate resistance training with proper form can maintain muscle strength and support your changing body. Focus on exercises that strengthen your back, hips, and legs.

Pelvic Floor Exercises (Kegels): Essential for supporting your pelvic organs, preparing for labor, and preventing postpartum issues. Practice regularly throughout pregnancy.

Important Exercise Precautions

Avoid activities with high fall risk (horseback riding, skiing, contact sports)
Don’t lie flat on your back for extended periods after the first trimester
Avoid exercises that involve jumping, bouncing, or sudden direction changes in later pregnancy
Stay hydrated and avoid overheating
Stop if you experience pain, dizziness, shortness of breath, or any concerning symptoms
Listen to your body – pregnancy is not the time to push through discomfort
Modify exercises as needed throughout your pregnancy

Sleep Positioning for Spine Health

Why Sleep Becomes Challenging

Many pregnant women struggle with sleep, particularly in the second and third trimesters. Contributors include:

Difficulty finding comfortable positions
Frequent need to urinate
Leg cramps
Heartburn
Baby’s movements
Anxiety or racing thoughts
Back and hip pain

Optimal Sleep Position: Side-Lying (SOS – Sleep On Side)

Health guidelines recommend sleeping on your side during pregnancy, particularly your left side, for several important reasons:

Benefits of left-side sleeping:

Optimises blood flow to the placenta and baby
Reduces pressure on the inferior vena cava (the major vein returning blood from your lower body to your heart)
Takes pressure off your liver
Improves kidney function and reduces swelling

Making Side-Sleeping Comfortable:

Pillow between knees: This is crucial. Placing a pillow between your knees keeps your hips, pelvis, and spine in better alignment and reduces strain on your lower back and hips
Pillow under your belly: A pillow supporting your growing abdomen takes pressure off your back and makes side-lying more comfortable
Pillow behind your back: This prevents you from rolling onto your back during sleep and provides a comfortable “lean”
Pillow under your head: Ensure your head and neck are properly supported in neutral alignment

Pregnancy Pillows

Full-body pregnancy pillows come in various shapes (C-shaped, U-shaped, wedge-shaped) and can provide comprehensive support. Many women find these invaluable for:

Supporting multiple areas simultaneously
Making it easier to stay on your side throughout the night
Reducing the need to reposition multiple regular pillows
Continued use for comfortable nursing positions after birth

What About Back Sleeping?

After approximately 20 weeks of pregnancy, sleeping flat on your back is generally not recommended because:

The weight of your uterus can compress the inferior vena cava, reducing blood flow to your heart and potentially to your baby
It may cause or worsen back pain
Some women experience dizziness or shortness of breath

If you wake up on your back, don’t worry – simply roll onto your side. Your body will usually wake you if blood flow becomes compromised.

Proper Lifting Technique

Even during pregnancy, you may need to lift objects – groceries, toddlers, laundry baskets. Proper technique is essential:

Safe Lifting Steps:

Assess first: Is the object too heavy? Can you get help? If you’re uncertain, ask for assistance
Get close: Stand as close to the object as possible
Wide base: Position your feet shoulder-width apart for stability
Bend your knees, not your back: Squat down using your leg muscles
Engage your core gently: Take a breath and gently brace your abdominal muscles
Keep the object close: Hold it close to your body as you lift
Use your legs: Straighten your legs to stand, keeping your back straight
Avoid twisting: If you need to turn, pivot your feet rather than twisting your spine
Set down carefully: Reverse the process when putting the object down

What NOT to do:

Don’t bend from your waist with straight legs
Don’t twist while lifting or carrying
Don’t lift objects above shoulder height
Don’t hold your breath while lifting
Don’t lift anything if you feel unstable or off-balance

Daily Activity Modifications

Getting In and Out of Bed:

Roll onto your side first
Use your arms to push yourself up to sitting
Swing both legs off the bed together
Reverse the process when lying down

Getting In and Out of the Car:

Sit down first, then swing both legs in together
When exiting, swing both legs out, then stand
Consider sitting on a plastic bag on the seat to make pivoting easier

Reaching and Bending:

Use a step stool instead of reaching overhead
Squat rather than bending from the waist
Ask for help with tasks that require awkward positioning

Household Tasks:

Break tasks into smaller segments with rest periods
Use long-handled tools to avoid bending
Avoid heavy lifting (vacuuming, moving furniture, carrying heavy groceries)
Ask for help – this is not the time to be superwoman

When to Seek Professional Support

Signs That You Should Consult a Healthcare Provider

While some discomfort is normal during pregnancy, certain symptoms warrant professional evaluation:

Seek care if you experience:

Severe or worsening pain: Pain that significantly interferes with daily activities or sleep
Sudden onset of severe pain: Especially if accompanied by other symptoms
Pain accompanied by fever, chills, or other signs of illness
Numbness or weakness in your legs
Loss of bladder or bowel control: This requires immediate medical attention
Pain that radiates into both legs simultaneously
Severe headaches with visual changes
Abdominal pain or cramping that could indicate labor or other complications
Any concerns about your baby’s movement or wellbeing

How Chiropractic Care Supports Pregnancy

Specific Pregnancy Chiropractic Care

At Adam’s Back, we understand the unique needs of pregnant women and offer specific care tailored to support you through this transformative time.

What Makes Pregnancy Chiropractic Care Different:

Specific needs training: Our chiropractors have training in pregnancy-specific techniques
Modified techniques: All adjustments and treatments are adapted to be safe and comfortable for pregnancy
Special positioning: We use pregnancy pillows and tables with belly cut-outs or positioning that keeps you comfortable
Gentle approaches: Techniques are modified to account for ligament laxity and changing body mechanics
Collaborative care: We work alongside your obstetrician or midwife as part of your comprehensive care team

How Chiropractic Care Can Help During Pregnancy:

Pain Relief: Gentle spinal adjustments and soft tissue therapy can help alleviate lower back pain, pelvic pain, sciatica, and upper back/neck tension that commonly develop during pregnancy.

Improved Pelvic Alignment: Proper pelvic alignment may contribute to optimal foetal positioning and can potentially make labor and delivery easier. Our chiropractic approach is designed to optimise pelvic balance during pregnancy.

Enhanced Comfort: Regular care can help you maintain better posture, move more comfortably, and enjoy your pregnancy with less physical discomfort.

Better Function: Maintaining spinal health and proper biomechanics supports your body’s remarkable work of growing and preparing to birth your baby.

Postural Education: We provide guidance on optimal posture, safe movement, and daily activities to support your spine throughout pregnancy.

Exercise and Stretching Advice: We can recommend pregnancy-safe exercises and stretches tailored to your specific needs and trimester.

Research Support: Studies have shown that chiropractic care during pregnancy is associated with:

Reduced back pain intensity and frequency
Decreased labor time in some women
Reduced need for pain medication during labor in some cases
Improved comfort and quality of life during pregnancy

Safety Considerations:

Chiropractic care is generally considered safe during pregnancy when performed by a trained practitioner. We:

Avoid certain techniques and positions that aren’t suitable for pregnancy
Monitor you carefully for any concerns
Refer to other specialists when symptoms fall outside our scope of practice

When Chiropractic Care May Be Especially Beneficial:

Persistent lower back or pelvic pain
Sciatica or leg pain
Difficulty maintaining comfortable positions
Previous back problems before pregnancy
History of pelvic pain or dysfunction
Breech or posterior baby position (in conjunction with your obstetric care)
Desire for drug-free pain management options

Your Pregnancy Journey Deserves Comprehensive Support

Pregnancy is a time of profound change, wonder, and sometimes, physical challenge. You don’t have to simply endure discomfort or accept pain as an inevitable part of pregnancy. With proper support, education, and care, you can maintain greater comfort and enjoy this special time more fully.

At Adam’s Back, we’re passionate about supporting expectant mothers through every stage of pregnancy. We understand the biomechanics of pregnancy, the challenges you face, and the ways to help you feel your best.

Take Action for Your Pregnancy Comfort

Whether you’re in your first trimester planning ahead, in your second trimester starting to feel the physical changes, or in your third trimester seeking relief from established discomfort, we’re here to help.

Are you experiencing:

✓ Lower back or pelvic pain that’s affecting your daily activities?
✓ Sciatica or leg pain that makes walking or sleeping uncomfortable?
✓ Difficulty finding comfortable positions?
✓ Upper back or neck tension from postural changes?
✓ Concerns about preparing your body for labor and delivery?
✓ Interest in natural, drug-free approaches to pain management?

We’re here to support you.

Our experienced chiropractors provide gentle, pregnancy-specific care tailored to the unique needs of expectant mothers. We’ll take the time to understand your symptoms, assess your spinal and pelvic health, and create a personalised care plan to help you feel more comfortable throughout your pregnancy.

📍 Adam’s Back
881 Point Nepean Road, Rosebud
📞 03 5986 5700

Visit adamsback.com.au to learn more about our pregnancy chiropractic services and book your appointment online.

You’re growing a miracle – let us help your body feel its best while you do. Contact us today to discover how chiropractic care can support your pregnancy journey. Your comfort matters, and we’re here to help you achieve it.

Note to expectant mothers: Always include your obstetrician or midwife when beginning any new treatment, exercise program, or wellness routine during pregnancy. Chiropractic care is designed to complement, not replace, your primary prenatal care.