The journey through the third trimester of pregnancy is one of immense excitement and anticipation. However, as your baby grows and your body prepares for labour, this final stage often brings with it the unwelcome, familiar ache of lower back pain. While common, this discomfort can become a significant challenge to your comfort and mobility.

At Hampstead Osteopathy, we understand this unique phase and offer targeted, gentle support to help you navigate it comfortably and confidently.

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Why the Third Trimester Magnifies Back Pain

Lower back pain in late pregnancy is incredibly common, often stemming from several interconnected physical changes occurring rapidly in the final months:

1. Hormonal Shifts: The hormone Relaxin increases joint laxity throughout the body, particularly in the pelvis (sacroiliac and pubic symphysis joints). While necessary for childbirth, this loosening can destabilize the lower back and pelvis, leading to strain.

2. Increased Weight & Shifting Centre of Gravity: The substantial weight of the growing uterus and baby pulls your centre of gravity forward. To compensate, expectant mothers naturally increase the curve in their lower back (lumbar lordosis). This exaggerated curve places significant strain on the spinal joints, ligaments, and the paraspinal muscles.

3. Muscular Strain: The stretching and weakening of the abdominal muscles reduce their ability to support the core. This transfers a greater load onto the lower back muscles, leading to fatigue, tension, and pain.

4. Postural Habits: Daily activities like lifting, standing for prolonged periods, or improper sleeping positions exacerbate the existing mechanical strain.

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The Osteopathic Approach to Third Trimester Pain

Osteopathy is a holistic therapy that focuses on the body’s structure and function. For expectant mothers, our goal is to restore balance, reduce mechanical stress, and alleviate pain using gentle, safe, and non-invasive techniques.

An osteopathic treatment plan is tailored to your individual needs and may involve:

• Gentle Spinal Mobilisation: Using soft techniques to restore movement to stiff or restricted joints in the lower back and mid-back.

• Soft Tissue Techniques: Easing tension in the strained back muscles and tight hip flexors to reduce pulling forces on the spine.

• Pelvic Alignment: Assessing and optimising the function of the pelvic joints (sacroiliac joints and the pubic symphysis) to provide a more stable, balanced base for the spine and prepare the body for labour.

• Personalised Advice: Providing specific postural guidance, ergonomic tips, and safe stretches tailored to your stage of pregnancy.

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Essential Self-Management Tips for Daily Comfort during 3rd Trimester

While professional care is vital, several simple strategies can significantly reduce daily discomfort and support your body:

• Mind Your Posture:

  • Sitting: Use a supportive pillow or a rolled towel placed horizontally in the small of your lower back. Ensure your knees are level with or slightly lower than your hips, and avoid crossing your legs. Try to avoid sitting on the floor – a real challenge if you have todlers I know, but your back will thank you!

  • Standing: Try to stand tall without excessively pushing your belly forward. If standing for long periods, rest one foot on a low stool (like a phonebook or curb) to gently shift weight and ease the spinal curve

• Sleep Well: Always sleep on your side, preferably the left, with a firm pillow placed between your knees and ankles. This helps keep your pelvis, hips, and spine aligned and improves circulation. A full-length pregnancy pillow can be an excellent investment.

• Gentle Movement: Incorporate simple, safe exercises daily:

  • Pelvic Tilts (Cat/Cow): On your hands and knees, gently arch your back upwards, then slowly allow your back to dip downwards. This movement gently mobilises the spine and engages core support.

  • Walk Regularly: Maintain gentle, low-impact exercise like walking to keep the back flexible and strong.

• Lift Safely: When lifting anything (including older children), always bend your knees, keep your back straight, and hold the item close to your body.

• Footwear: Choose low-heeled, supportive shoes. Avoid high heels, which increase the lumbar curve, and very flat shoes, which offer insufficient shock absorption.

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The Osteopathic Approach to Third Trimester Pain in Pregnancy

While mild, intermittent discomfort is common, you should book an appointment with a registered osteopath at Hampstead Osteopathy if you experience:

• Pain that is severe, sharp, or worsening.

• Discomfort that disrupts your sleep or significantly limits your daily activities.

• Symptoms of Sciatica (sharp, shooting pain, numbness, or tingling running down one or both legs).

• Pain specifically in the groin, inner thigh, or pubic region, which may indicate Pelvic Girdle Pain (PGP).

Managing lower back pain in your third trimester is an important step toward a more comfortable final few months of pregnancy. By combining informed self-care with the gentle, targeted approach of osteopathy, you can significantly reduce your discomfort, improve function, and better prepare your body for labour.

We are here to support your body’s journey every step of the way.

If you are struggling with lower back pain during your third trimester, book online today .