Back and pelvic pain affect about half of all pregnancies. Hormones loosen the ligaments, the growing baby shifts your balance, and your muscles work harder to hold you upright. The pain is common, but it is not something you simply have to put up with.

First trimester

Keep doing the activity you did before pregnancy, adjusted for how you feel. Walking and gentle strength work for the hips and trunk prepare the back for what comes next.

Second trimester

This is when pelvic girdle pain often starts, felt at the front of the pelvis or deep in the buttock. Keep your knees together when you get in and out of the car or roll over in bed, and take smaller steps on the stairs. Side-lying hip exercises and sitting on an exercise ball can ease it.

Third trimester

Gentle pelvic tilts on your hands and knees take pressure off the lower back. Short, frequent walks are better than one long one.

• Sleep on your side with a pillow between your knees.

• Roll onto your side before you sit up.

• Ask about a support belt if walking is painful.

When to call your midwife or doctor

Back pain that comes with regular tightening of the belly, bleeding, fever, or pain when you pass urine needs to be checked the same day. A pelvic health physical therapist can help with the rest, during pregnancy and after the birth.