How Can I Relieve My Back Pain During Early Pregnancy?

Pregnancy is an exciting time, but it comes with a lot of changes some of which can be uncomfortable.

One question I hear from many of my pregnant patients is:
“Why does my back already hurt? I’m barely even showing!”

Many women assume back pain only happens later in pregnancy when their belly gets bigger.
The truth is an aching back during pregnancy can begin as early as the first trimester. (Yep,
even as early as 5 weeks. So sorry!) In fact, lower back pain is one of the most common
pregnancy complaints, and many women notice it within the first few weeks of pregnancy.

The good news? You don’t have to simply “push through” the discomfort. There are many safe, effective ways to support your body and feel better throughout your pregnancy.

Is Back Pain Normal During Early Pregnancy?

Yes.
Back pain during early pregnancy is very common and is usually caused by the normal changes happening inside your body.

During the first trimester, your body begins producing hormones—especially relaxin that help
prepare your pelvis and ligaments for pregnancy and delivery. While this is important, these
hormonal changes can also make your joints feel less stable, causing the muscles in your back, hips, and pelvis to work harder.

You may also notice:

• Increased fatigue
• Changes in posture
• Morning sickness that limits movement
• Sleeping in different positions
• Sitting more than usual

If you already had occasional low back, hip, or pelvic pain before becoming pregnant, pregnancy may simply make those symptoms more noticeable.

Why Does My Lower Back Hurt So Early in Pregnancy?

Many women search questions like:

• Why does my back hurt at 5 weeks pregnant?
• Is lower back pain normal at 6 weeks pregnant?
• Why do I have back pain before I even have a baby bump?

The answer is that your body begins adapting to pregnancy immediately.

Even before your uterus grows significantly, your muscles, ligaments, and joints are already
adjusting to support your changing body. These early changes can lead to:

• Lower back pain
• Hip pain
• Pelvic discomfort
• SI joint pain
• Muscle tightness

Every pregnancy is different, so some women experience very little discomfort while others
notice symptoms almost immediately.

How Can I Relieve My Back Pain During Early Pregnancy?

Fortunately, there are several simple things you can do to help reduce pregnancy back pain.

1. Keep Moving

This is often easier said than done (especially if you’re exhausted during the first trimester) but
gentle movement is one of the best things you can do for your body.
Pregnancy-safe activities include:

• Walking
• Swimming
• Yoga
• Pilates
• Strength training with appropriate modifications

You don’t have to complete an hour-long workout. Even a 10-minute walk or taking movement
breaks throughout your day can help reduce stiffness and improve circulation. WomanWorx by Minnesota Women’s Care offers Pregnancy specific exercise classes within our On Demand
library that we highly recommend for safe movement.

2. Change Positions Often

If you work at a desk or spend a lot of time sitting, try not to stay in one position for hours.
I often tell my patients:

“The best posture is your next posture.”

Instead of trying to sit perfectly all day, focus on moving regularly.
Set a reminder every 30–60 minutes to:

• Stand up
• Walk around the office
• Stretch
• Grab a glass of water
• Reset your sitting position

Small movement breaks throughout the day can make a big difference.

3. Support Your Posture—But Don’t Obsess Over It

Your posture naturally begins changing during pregnancy, sometimes even before you have a
noticeable baby bump.
When sitting:

• Keep both feet supported.
• Position your computer at eye level if possible.
• Avoid slouching for long periods.

Remember, there isn’t one “perfect” posture. Your body was designed to move, so frequent position changes are often more helpful than trying to maintain one perfect position all day.

4. Stretch Your Hips and Pelvis

Back pain isn’t always just about the back.
During pregnancy, your hips, glutes, and pelvic muscles work much harder to support your changing body. Tightness in these areas can contribute to lower back discomfort.

Some pregnancy-friendly movements include:

• Pelvic tilts
• Cat-cow stretches
• Hip mobility exercises
• Gentle glute stretches

Nothing should cause sharp or worsening pain. If you’re unsure which stretches are appropriate for you, a prenatal chiropractor or pelvic floor physical therapist can help create a plan specific to your body.

5. Sleep With Better Support

Getting comfortable at night becomes more difficult as pregnancy progresses, but even early
pregnancy can affect your sleep.
Try:

• A pillow between your knees
• A supportive body pillow
• A pillow under your abdomen later in pregnancy
• Sleeping on a supportive mattress whenever possible

Every body is different, so don’t be afraid to experiment until you find what feels best.

Can a Chiropractor Help Pregnancy Back Pain?

Many women find chiropractic care to be a helpful part of staying comfortable throughout pregnancy.

As a chiropractor who specializes in women’s health and prenatal care, I focus on helping patients improve mobility and reduce strain in the:

• Spine
• Pelvis
• Hips
• Supporting muscles and joints

Prenatal chiropractic care is modified throughout pregnancy to keep both you and your growing baby comfortable.

At WomanWoRX, our chiropractors, pelvic floor physical therapists, and exercise specialists work together to create an individualized plan that supports your body through every stage of pregnancy. Whether you need hands-on treatment, personalized exercises, or guidance on staying
active, our collaborative approach helps you move with greater confidence and comfort.

When Should I Be Concerned About Back Pain During Pregnancy?

While mild to moderate back discomfort is common, some symptoms deserve prompt medical evaluation. Contact your healthcare provider if you experience:

• Severe or sudden back pain
• Pain that continues getting worse
• Vaginal bleeding
• Fever
• Painful urination
• Severe abdominal or pelvic pain
• Regular cramping or contractions

Seek immediate medical attention if you develop:

• Numbness
• Weakness
• Loss of bowel or bladder control

These symptoms are not considered typical pregnancy discomfort and should be evaluated right away.