12/22/2025
As a physical therapist, I’ve helped countless clients navigate lower back and SI joint pain, but managing it in my own pregnant, hypermobile body has given me a whole new appreciation for how challenging (and relentless) it can feel. Pregnancy naturally increases ligament laxity, which means the joints of the pelvis don’t have the same stability they used to. Combine that with a shifting center of gravity and growing load on the spine, and it’s no surprise that my lower back and SIJ have needed extra support.
The most important strategy for me has been staying consistent with soft tissue mobility and targeted strengthening. Rolling out my glutes with a lacrosse ball or using my Hypervolt massage gun. I focus on hip stability work, glute medius, deep hip rotators, and glute max, as well as core exercises that are pregnancy-friendly and safe for hypermobility. In combination with not as isolated exercises such as front squats, RDL’s, lunges etc. The right amount of strengthening has been the most helpful.
I’ve also been leaning heavily on simple recovery tools nightly after work. Heat has become one of my favorite ways to calm muscle tension at the end of a long day, especially when my SIJ feels irritated after standing for hours. Gentle rolling with a ball or massage gun helps me release tightness without overstretching, which is especially important for hypermobile bodies that already move too much.
On days when my SIJ feels particularly painful, my SIJ compression belt has been a game-changer. I use it strategically to provide external support when I’m on my feet or treating patients. It helps reduce irritation and improves my ability to move confidently without guarding.
Finally, pacing my activity has been essential. I break up long periods of standing, adjust my work positions, and prioritize regular walking to keep my body moving without overwhelming it.
Managing back and SIJ pain during pregnancy is a balancing act of the right combination of strength, soft tissue mobility, support, and mindful movement.
Looking for a Physical Therapist?
Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
