Pregnancy is a beautiful journey, but for many expecting mothers, it also comes with a common companion—back pain.
🤰🏻Did You Know❓
Studies have shown that 40.5% of women experience back pain during pregnancy.
Source: BMC Pregnancy & Childbirth
As your body prepares to grow and nurture new life, it undergoes a range of physical changes that can strain your spine and muscles, leading to discomfort, especially in the lower back.
From postural shifts to hormonal changes, several factors contribute to back pain during pregnancy. The good news? Prenatal physiotherapy treatment offers a safe, drug-free, and effective way to manage this pain while improving mobility and quality of life.
So, let’s explore how and why back pain happens during pregnancy—and more importantly, what can be done about it.
Why Does Back Pain Occur During Pregnancy?
1. Weight Gain & Postural Changes
As your baby grows, so does the demand on your body. Extra weight puts increased pressure on your spine and lower back, which can lead to poor posture and misalignment.
2. Hormonal Changes
Pregnancy hormones, particularly relaxin (yes, not ‘relaxing’), help loosen your ligaments to prepare for childbirth. While necessary, this softening of joints can lead to instability in the pelvis and spine, causing pain and discomfort.
3. Shift in Centre of Gravity
Your expanding belly pulls your body forward, forcing your spine into a more curved position. This forward tilt of the pelvis adds stress to the lumbar region and may throw off your natural posture.
4. Muscle Weakness & Fatigue
With the abdominal muscles stretched, they can weaken over time, placing extra responsibility on your back muscles to support your growing body—leading to fatigue and soreness.
y causes a sharp, stabbing pain, especially in the morning or after long periods of inactivity.
Common Causes
- Prolonged standing or walking
- High-impact activities like running or jumping
- Poorly cushioned footwear
- Sudden increases in physical activity
So, what are the options for you to relieve that pain?
How Physiotherapy Helps Relieve Pregnancy-Related Back Pain
Physiotherapy offers a safe, drug-free solution for managing back pain during pregnancy. As the body undergoes changes mentioned before, physiotherapy helps by improving posture, strengthening core muscles, and relieving tension through targeted exercises, gentle stretches, and manual therapy.
🤰🏻Did You Know❓
A study focusing on first-trimester pregnant women in Kuala Lumpur found that 38.3% were physically inactive, with most activity stemming from household chores.
Source: PubMed
✅ A Safe & Non-Invasive Approach
Unlike medications, which may pose risks during pregnancy, physiotherapy offers a drug-free solution using controlled movements, hands-on techniques, and lifestyle adjustments. Many mothers-to-be find back pain treatment in Malaysia through physiotherapy far more sustainable and tailored to their needs.
✅ Postural Corrections
A physiotherapist can assess your alignment and teach you postural adjustments to relieve stress on your spine—helping you move and rest more comfortably.
✅ Strengthening & Stretching Exercises
Targeted exercises can improve core stability, strengthen the back muscles, and ease tension—reducing pain and improving endurance throughout your pregnancy.
✅ Manual Therapy & Massage
Gentle, pregnancy-safe massage therapy relieves muscle tightness and boosts circulation, promoting overall relaxation and pain relief.
✅ Pelvic Support Techniques
Exercises that target the pelvic floor and surrounding muscles provide better structural support, especially as your pregnancy progresses.
With guidance from a qualified physiotherapist, expecting mothers can reduce discomfort, improve mobility, and support a healthier pregnancy journey.
Safe Physiotherapy Techniques for Pregnancy Back Pain Relief
1. Postural Training & Ergonomic Advice
Image Source: Parenthood
- Learn how to sit, stand, and sleep with correct posture to avoid unnecessary strain.
- Get daily movement tips—from bending properly to carrying groceries without hurting your back.
2. Gentle Strengthening Exercises
These exercises are tailored to support your body’s changes without adding pressure:
- Pelvic Tilts: Engage your core gently to reduce lower back tension.
- Bridges: Strengthen your glutes and lower back to enhance support.
- Modified Planks: Boost core endurance without straining your abdomen.
3. Safe Stretching Exercises
Image Source: Complete Care 3.0
Stretching helps ease stiffness and improve flexibility:
- Cat-Cow Stretch: Mobilises the spine and alleviates tension.
- Piriformis Stretch: Relieves deep gluteal tension and helps with sciatica.
- Child’s Pose: Provides a gentle stretch and promotes relaxation.
4. Physiotherapy-Assisted Manual Therapy & Massage
Performed by trained physiotherapists, this technique helps:
- Loosen tight muscles, especially around the lower back and hips.
- Improve blood flow to promote healing and reduce swelling.
- Patients visiting a physiotherapy rehab centre can benefit from tailored techniques that are both safe and effective for pregnancy.
5. Pelvic Floor Exercises (Kegels)
Image Source: Tena Australia
These exercises support your pelvis and spine, and:
- Help prevent urinary incontinence.
- Prepare your body for labour and postpartum recovery.
When to See a Physiotherapist for Pregnancy Back Pain
You don’t need to suffer in silence. Seek professional care if:
- Pain is persistent, sharp, or worsening.
- There’s numbness, tingling, or radiating pain down the legs.
- You’re unable to perform daily tasks or sleep due to discomfort.
- Home remedies and gentle stretching don’t bring relief.
You are welcome to enquire Apple Physio Rehab for consultations or packages designed specifically for prenatal needs—making professional care more accessible than you think.
Your Comfort Matters
Back pain may be common during pregnancy, but that doesn’t mean it has to control your experience. With the right support from a qualified physiotherapist, you can move, rest, and live more comfortably as your body changes.
At Apple Physio Rehab, we specialise in physiotherapy in Malaysia that’s gentle, effective, and tailored to your pregnancy. Whether you’re seeking guidance on posture or in need of hands-on relief, our team is here to help you embrace motherhood with more comfort and confidence.
Book your personalised physiotherapy treatment in Malaysia today to enjoy a pain-free pregnancy.
