Second Trimester Back Pain: Why It Starts Around 20 Weeks and What to Do About It

Many moms feel pretty good in the first trimester.

Then somewhere around 18–22 weeks…
their back starts to ache.

If you’re about 20 weeks pregnant and noticing new back pain, you’re not alone.

Second trimester back pain is extremely common.

But common does not mean inevitable.

Let’s talk about why it starts — and what actually helps.

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Why Back Pain Often Begins in the Second Trimester

Around mid-pregnancy, your body changes rapidly:

• Your belly becomes more prominent

• Your center of gravity shifts forward

• Rib positioning changes

• Abdominal muscles lengthen

• Breathing mechanics adapt

• Pelvic load increases

To compensate, many women:

• Increase lower back arch

• Grip through hip flexors

• Overuse lumbar extensors

• Lose deep core coordination

Over time, that extra load creates irritation.

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Why It Feels Worse by the End of the Day

Second trimester back pain often:

• Builds gradually

• Feels tight or achy

• Improves slightly with rest

• Worsens with prolonged standing

That’s because the issue is usually load tolerance, not injury.

Your muscles are working overtime to stabilize your changing body.

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Is It a Disc Problem?

Very rarely.

Most mid-pregnancy back pain is:

• Mechanical

• Load-related

• Stability-based

Not structural damage.

This is important because it changes the solution.

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Why Stretching Alone Isn’t Enough

Most women try:

• Prenatal yoga

• Hamstring stretches

• Back stretches

• Foam rolling

These can feel good temporarily.

But if the issue is coordination and load management, stretching won’t solve the root cause.

Often what helps more is:

• Breathing work

• Deep core retraining

• Hip stability exercises

• Gentle spinal mobility

• Pregnancy-safe chiropractic adjustments

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What Pregnancy Chiropractic Care Looks Like at CHIRO HAUS

Second trimester care is tailored to:

• Reduce excess lumbar compression

• Improve rib positioning

• Support pelvic control

• Decrease overworked muscle tension

• Improve daily tolerance

We use:

• Pregnancy-safe positioning

• Gentle adjustments

• Movement-based rehab

• Core and breathing coordination drills

The goal isn’t just symptom relief.

It’s helping your body adapt better as pregnancy progresses.

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When Should You Get Evaluated?

If your back pain:

• Is worsening weekly

• Interferes with sleep

• Limits walking or standing

• Causes sharp or radiating pain

It’s worth getting assessed.

Earlier support often prevents third-trimester flare-ups.

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Final Thoughts

Second trimester back pain is common.

But your body isn’t failing you.

It’s adapting.

With the right support, it can adapt more efficiently — and more comfortably.

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Free Discovery Visit

If you’re around 20 weeks pregnant and noticing new back pain, we’d love to help.

At CHIRO HAUS in Katy, TX, we specialize in movement-based pregnancy chiropractic care designed to support moms through every trimester.

Book a Free Pregnancy Discovery Visit and let’s make the second half of pregnancy feel stronger and more supported.