Lower Back Pain During Pregnancy: Safe Relief Tips from Chiropractors

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  1. Lower back pain is one of the most common complaints during pregnancy. As your body changes to support your growing baby, your posture, balance, and center of gravity all shift, creating extra stress on your spine and pelvis.

    Why Lower Back Pain Happens in Pregnancy

    • Hormonal changes. Relaxin softens ligaments to prepare for birth, which can reduce stability.

    • Posture shifts. As your belly grows, your lower back naturally arches more, straining muscles and joints.

    • Pelvic misalignment. Uneven weight distribution can cause tightness and discomfort.

    • Muscle fatigue. Carrying extra weight increases pressure on your back and hips.

    Safe Relief Tips

    • Practice gentle movement. Prenatal yoga, walking, and light stretching can ease tension.

    • Use a pregnancy pillow. Sleeping on your side with a pillow between your knees keeps your spine aligned.

    • Apply warmth. A warm compress (not hot) helps relax tight muscles.

    • Maintain posture. Keep your shoulders back and knees slightly bent when standing.

    • Try chiropractic care. Prenatal adjustments are gentle, safe, and highly effective at reducing back pain by improving alignment and pelvic balance.

    The Chiropractic Perspective

    “Pregnancy back pain is incredibly common, but it doesn’t have to be something you just live with. Gentle chiropractic adjustments help your body adapt and stay comfortable throughout each trimester.” — Dr. Erin Bourque

  2. FAQs

    1. Is chiropractic care safe during pregnancy?

      Yes. Chiropractors trained in prenatal care use gentle, pregnancy-safe techniques.

    2. When does back pain usually start in pregnancy?

      It often begins in the second trimester as posture and balance change.

    3. Can I use heat for pregnancy back pain?

      Yes, warm (not hot) compresses help ease muscle tension safely.

    4. What’s the best position to sleep in?

      On your side with a pillow between your knees for support.

    5. When should I see a chiropractor?

      If pain persists, worsens, or limits your mobility, chiropractic care can help safely and effectively.

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