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Aches & pains of pregnancy

Don't suffer in silence, physio can help

Our bodies go through many physical changes in pregnancy, and for some women this leads to discomfort and pain caused by the extra pressure placed on muscles, joints and tendons. These “aches and pains” might commonly happen in the third trimester, but they can also happen earlier during the first or second. They are often dismissed as “minor,” when in reality they can cause significant distress and interrupt your normal daily activities.

The good news: most of these problems respond well to simple changes, gentle exercise, and physiotherapy.

Why pregnancy hurts in places it didn't before

Several normal changes during pregnancy can contribute to aches and pains:

  • Pregnancy hormones, especially relaxin, soften ligaments and joints in preparation for childbirth — which can also leave joints feeling less stable.
  • Postural changes as your bump grows: your centre of gravity shifts forward, and your lower back curves more.
  • Changes to your core muscles, as some muscle groups stretch and weaken while others have to work harder and may become tight and tense.
  • More fluid circulating in your body, placing pressure on joints and sometimes compressing nerves (for example, causing carpal tunnel symptoms).
  • Stress and broken sleep — prolonged stress releases hormones that can sensitise soft tissues and heighten pain.

None of this means anything is “wrong.” It does mean it’s worth treating early.

Common aches in pregnancy

The most common pregnancy aches and pains include:

  • Low back pain
  • Pelvic girdle pain (PGP) — pain in the pubic bone, groin, hips, buttocks or lower back
  • Round ligament pain — sharp twinges in the lower belly or groin as ligaments stretch
  • Carpal tunnel / wrist tingling — from fluid retention compressing nerves
  • Rib pain — from the baby’s position or stretched chest muscles
  • Leg cramps and restless legs
  • Diastasis of Rectus Abdominis (DRAM) — separation of the tummy muscles, more noticeable later in pregnancy

Each of these has practical things that help — posture changes, specific exercises, ice or heat, supportive belts, sleeping positions. Physiotherapy is the most effective route to a tailored plan.

Things to try at home

  • Mind your posture Stand tall, avoid slouching, and try not to lock your knees. When sitting, use a supportive chair with your back well-supported.
  • Sleep on your side, with pillows Sleep on your left side where possible. A pillow between your knees and one under your bump can dramatically reduce hip and lower-back pain.
  • Move every day Walking, swimming and gentle prenatal yoga keep joints mobile and muscles working. Avoid long periods sitting or standing in the same position.
  • Heat and cold A warm bath, hot water bottle or wheat bag on a sore lower back can ease muscle tension. Cold packs help with acute pain or swelling. Avoid heat on your bump.
  • Lift carefully Bend at the knees, hold things close to your body, and avoid twisting at the same time as lifting — especially as your bump grows.
  • Pelvic floor exercises Gentle, regular pelvic floor exercises support your pelvis and help prevent later incontinence.
  • Don’t push through severe pain If pain is significant or stopping you doing daily tasks, ask for a physio referral.