Can Physio Help with Pregnancy Back Pain? Yes—Here’s How

Growing a baby is amazing. But let’s be honest — it can also feel really uncomfortable. If your lower back or hips are aching, or it’s getting harder to roll over in bed, you're not alone.

Pregnancy back pain is super common, especially as your body changes and your baby grows. The good news? Physio can absolutely help. Let’s answer some of the most common questions we hear in the clinic.

Q: Is it normal to have back pain during pregnancy?

Yes — it’s very common, especially in the lower back or across the pelvic girdle (that’s the ring of bones around your hips and pelvis). As your body produces hormones to loosen things up for birth, your joints can get a bit wobbly. On top of that, your posture changes and your muscles work differently to support your growing belly.

Q: What exactly is pelvic girdle pain?

Pelvic girdle pain (or PGP) can show up as an ache, sharp stab, or even a clicking feeling in the hips, lower back, or pubic area. You might notice it when you're walking, climbing stairs, or trying to get out of the car.

It’s caused by the joints around your pelvis not moving quite right — sometimes they’re too stiff, other times too loose. The muscles around them have to work overtime, and that can cause pain.

Q: How can physio help me feel better?

This is where pregnancy physio really shines. We’re trained to gently assess what’s going on with your body and help reduce pain in a way that’s safe for both you and your baby.

Here’s what we might do:

✔ Gentle, hands-on treatment

We may use gentle techniques to help your joints and muscles feel more comfortable. This can include massage, joint mobilisations, or positioning tips.

✔ Tailored exercises

These are not your average gym moves. We’ll show you safe, specific exercises to support your pelvis, strengthen your core, and ease the load on your back.

✔ Support options

Sometimes a pregnancy belt or pelvic support brace can really help. We can guide you on whether it’s the right option and how to use it properly.

✔ Movement advice

We’ll chat about your daily routines — like how to sit, stand, sleep and lift — and show you simple ways to reduce pain without missing out on life.

Q: Is it safe to see a physio while pregnant?

Absolutely. Our women’s health physios are trained to work with pregnant bodies. Your session will be one-on-one in a private room, and everything we do is tailored to how far along you are and how you're feeling on the day.

Q: When should I book in?

If your back or hips are starting to bug you — or you're finding it hard to move around — don’t wait. It’s easier to treat when symptoms are mild, and early support can help stop things from getting worse as your pregnancy progresses.

You Don’t Have to “Put Up With It”

Pain during pregnancy might be common, but that doesn’t mean it’s “just part of the deal.” You deserve to feel supported, comfortable, and able to enjoy this special time.

If pregnancy back pain is getting in your way, we’re here to help — with kind care and practical advice that actually works.