By the third trimester, the combination of extra weight, a shifted centre of gravity, and loosened pelvic ligaments means back pain becomes one of the most common complaints we hear — often worst at night, when finding a comfortable sleeping position feels almost impossible. Here’s what genuinely helps.
Why Third Trimester Back Pain Gets Worse
Your baby’s growing weight increases the curve in your lower back (lumbar lordosis), placing extra load through the joints and muscles there.
At the same time, the hormone relaxin loosens the ligaments supporting your spine and pelvis in preparation for birth, which can reduce natural joint stability and increase discomfort with everyday movement.
Best Sleeping Position
Sleeping on your side — generally the left side is recommended from the third trimester for circulation reasons — with a pillow between your knees and, ideally, a second pillow supporting your bump, is usually the most comfortable and supportive option.
A wedge or full-length pregnancy pillow can make a significant difference if you’re waking frequently due to discomfort.
Best Sitting Position
Choose supportive, upright chairs over soft sofas where possible, and use a small cushion or lumbar roll behind your lower back.
Avoid sitting for long uninterrupted periods — standing and gently moving every 30–45 minutes helps prevent stiffness building up.
Getting In and Out of Bed or a Car Comfortably
Keep your knees together and roll onto your side first, then push up using your arms rather than twisting through your spine or pelvis — this significantly reduces strain on an already sensitive pelvic girdle.
Where Massage Fits In
Targeted pregnancy massage directly addresses the muscular tightness and compensatory tension that builds up around the lower back, hips and glutes as your body works harder to support your changing shape — often providing meaningful, if temporary, relief alongside the positioning strategies above.
For persistent or significant pain, this is best combined with a broader physiotherapy assessment to check for pelvic girdle pain or other contributing factors.
When to Seek Further Assessment
If your back pain is severe, doesn’t ease with rest and positioning, radiates down your leg, or is accompanied by any other concerning symptoms, it’s worth a proper physiotherapy assessment rather than relying on self-management alone.
Struggling with third trimester back pain? Book a pregnancy massage in Handforth for real, targeted relief.