Managing Pregnancy-Related Back & Hip Pain
Pregnancy is a wild ride—amazing, exhausting, and sometimes… a little uncomfortable. One of the most common complaints I hear from clients during pregnancy? That deep ache in the lower back or sharp pinch in the hips that seems to show up out of nowhere and just won’t quit.
As a pelvic health physical therapist (and mom of young kids), I’ve been there personally and professionally. The good news is that back and hip pain in pregnancy isn’t something you have to just “deal with.” With the right strategies, physical therapy can help reduce pain, improve mobility, and keep you moving comfortably through every trimester.
Why Pregnancy Causes Back & Hip Pain
There are several reasons back and hip discomfort is so common during pregnancy:
- Hormones like relaxin increase ligament laxity, which can cause joint instability
- The shifting center of gravity adds more pressure to the low back and hips
- Muscle imbalances can develop as your belly grows and posture adapts
- Changes in pelvic alignment may contribute to SI joint pain or sciatica-like symptoms
- Decreased core strength can reduce spinal and pelvic support
- Increased load on the glutes and hips can cause tightness or weakness
None of these are abnormal—but they can lead to pain that limits your ability to stay active and feel good day to day.
Common Pregnancy-Related Pain Conditions We Treat
- Low back pain
- SI joint dysfunction (sharp pain near the tailbone or one side of the low back)
- Sciatica or nerve-like symptoms radiating down the leg
- Piriformis syndrome
- Round ligament pain
- Hip impingement or groin discomfort
- Pubic Symphysis Dysfunction
How Physical Therapy Helps
At Rehab 2 Perform, our approach to pregnancy care is proactive and movement-based. Here’s how working with a pelvic health PT can support you:
- Comprehensive movement assessment to identify areas of weakness, tightness, or compensation
- Manual therapy techniques to relieve tension and improve mobility
- Targeted exercise prescription to strengthen key support muscles
- Breath and core coordination training to reduce pressure on the spine and pelvis
- Postural coaching for lifting, standing, and sleeping positions that minimize strain
- Pain education so you can better understand and manage symptoms
You’ll leave with a plan tailored to your body, trimester, and lifestyle—and with more confidence in how to move through your pregnancy, not around it.
At-Home Exercises for Pregnancy-Related Back & Hip Pain
Want a few gentle moves to try now? Here are a few of my go-to exercises for clients:
- Cat Cow – Mobilizes the spine and relieves low back tension
- ½ Kneeling Hip Stretches – Opens the front of the pelvic
- Goblet squat – Builds lower body strength in a functional position
- Fire Hydrant– Activates deep hip stabilizers for better pelvic support
These exercises are gentle, low-impact, and can be adjusted for any stage of pregnancy. As always, listen to your body—and modify or pause if anything feels off.
When to Seek Help
If your pain is:
- Interfering with daily tasks
- Getting worse instead of better
- Causing tingling, numbness, or shooting pain
- Preventing sleep
- Making you hesitate to exercise or move
Then it’s time to bring in a pelvic health specialist. Physical therapy is one of the safest and most effective tools for managing musculoskeletal pain during pregnancy—without relying on medications or rest alone.
Support That Moves With You
Pregnancy doesn’t have to mean nine months of discomfort. With the right tools and support, you can stay active, strong, and empowered in your changing body.
At Rehab 2 Perform, we’re here to guide you with personalized care, movement strategies, and a treatment plan that fits your goals and lifestyle. Whether you’re early in your pregnancy or prepping for the final stretch, we’ve got your back (and hips).
Schedule your pelvic health assessment today at Rehab 2 Perform and take the first step toward moving better and feeling better—now and postpartum.
Get Started and Learn More about Pregnancy & Pelvic Health Services HERE
This blog is for educational purposes and should not replace professional medical advice. Always consult with your provider before beginning a new exercise program.
- Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations (soon to be 13), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
