Your back aches, your pelvis feels sore when you turn over in bed, and walking upstairs can feel like a challenge. Pain is common during pregnancy, and it’s natural to wonder what’s safe to do about it.

Pain is common in pregnancy

Around half of pregnant women experience lower back or pelvic pain at some point. Your body is adapting to carry your growing baby, and hormones such as relaxin soften the tissues around your joints.

Staying active can help

Research has found that exercise during pregnancy can help reduce lower back and pelvic pain for many people. Gentle activities like walking, swimming and the movements in your goal videos are good options.

Comfortable positions

Many people find certain movements make pelvic pain louder, like standing on one leg or parting the knees. Keeping your knees together when getting in and out of bed or the car, and sitting down to get dressed, can help.

Warmth

Some people find warmth, like a warm bath or a warm pack on the back, helps ease aches. Keeping it warm rather than hot, and avoiding very hot baths, is a good approach during pregnancy.

Noticing your patterns

Your VIDA pain check-in can help you see which activities or times of day make pain louder or quieter.

Something to try this week

Try keeping your knees together when getting in and out of bed and the car, and notice whether your pelvis feels easier.

What to take away

• Stay active with gentle movement.
• Keep your knees together when getting in and out of bed or the car.
• Use warmth, not heat, to ease aches.
• Use your VIDA pain check-in to spot patterns.

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