Week 25: Finding Comfort in Your Back Through the Day
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By week 25, your centre of gravity has shifted noticeably. Your belly is pulling forward, your lower back is working harder to compensate, and you may find that standing, sitting, or even lying down for too long leaves you with a dull ache or a sense of tightness that was not there a few weeks ago. This is a very common experience at this stage, and it is worth paying attention to the small details of how you move through your day.
How your posture is changing
As your uterus grows, the natural curve in your lower back tends to deepen. Your body is adapting to a new shape, and the muscles along your spine, hips, and pelvis are all adjusting. You might notice that you are starting to lean back slightly when you stand, or that you feel the strain most after a long stretch of sitting at a desk or standing in one place. Neither of these positions is easy on the back right now.
Small adjustments that can help during the day
You do not need to overhaul your routine, but a few specific changes can ease the load on your back:
- When sitting, try to keep both feet flat on the floor and use a small cushion or rolled towel to support the curve of your lower back.
- If you stand for long periods, shifting your weight from foot to foot or placing one foot on a low step can reduce the strain.
- When getting up from a chair or bed, roll to your side first rather than sitting straight up.
- Avoid lifting anything heavy from the floor; if you do need to pick something up, bend at the knees rather than the waist.
- Try to take short movement breaks every hour if you are sitting for work.
Sleep and rest positions
Night-time can bring its own challenges. Many people at week 25 find that lying on their side with a pillow between their knees takes pressure off the lower back and hips. A pillow tucked under the belly can also help. If you are waking up stiff or sore, it may be worth experimenting with different pillow arrangements to see what gives you the most relief.
Gentle movement through the day
Short, gentle walks can help keep the muscles around your spine from stiffening. Stretching the hip flexors — the muscles at the front of your hips — can also ease some of the pull on your lower back, since these muscles tighten when you sit for a long time. Gentle movement in warm water, if you have access to a pool, is something many people find particularly soothing at this stage. Whatever movement you choose, the aim is to keep things gentle and consistent rather than intense.
When to mention it to your care team
Most back discomfort at this stage is related to the physical changes of pregnancy, but there are times when it is worth checking in with your doctor or midwife. If the pain is sharp or severe, if it spreads down one or both legs, if it is accompanied by any pelvic pressure or changes in how you feel generally, or if it comes on suddenly and feels different from ordinary tiredness, please contact your clinic or hospital rather than waiting to see how it develops. Your care team can also point you toward a physiotherapist or other specialist if ongoing back support would help — it is always worth asking at your next appointment what options are available to you.
Further reading: NHS
This article is general information, not medical advice. For anything about your own health or your baby, please talk to your doctor or midwife.
