If your back has started aching in a way it never used to — a dull heaviness low down, a twinge when you stand from a chair, a stiffness that settles in by the evening — you're in good company. Between half and two-thirds of pregnant women experience back pain at some point, and for many it's one of the least talked-about, most wearing parts of pregnancy.
The good news, and really it's good: you don't have to just put up with it. Gentle, guided movement is one of the most effective things you can do — and it's one of the few things the NHS and the Royal College of Obstetricians and Gynaecologists actively recommend. This is a caring, no-pressure guide to why your back hurts, what actually helps, and where to find a class near London Bridge where someone keeps a proper eye on you.
Why pregnancy does this to your back
None of this is your fault, and none of it means anything is wrong. Your body is doing exactly what it's supposed to:
Your ligaments soften. A hormone called relaxin loosens the joints of your pelvis and lower back to make room for your baby and prepare for birth. Looser joints mean less stability, and your muscles work harder to compensate.
Your centre of gravity shifts forward. As your bump grows, your posture changes and your lower back curves more to balance the weight. That extra curve is a common source of ache.
Your deep core stretches. The muscles that normally support your spine from the inside are gradually stretched around your growing uterus, so your back loses some of its natural support.
Understanding this matters because once you know why it's happening, the fix makes sense: gently rebuild the support your back has lost, and move in ways that work with these changes instead of against them. That's exactly what Pilates does.
How Pilates eases the ache
Pilates is almost tailor-made for this. It's low-impact, endlessly adaptable, and it targets precisely the areas pregnancy affects most:
Deep core support — it retrains the muscles that stabilise your spine, so your lower back stops carrying the load alone.
Pelvic floor — a strong, coordinated pelvic floor supports the weight of your pregnancy and is central to a comfortable back (and to recovery later).
Posture — it strengthens the muscles that counteract the forward pull of your bump, easing that lower-back curve.
Breath and calm — slow, breath-led movement releases the tension that pain quietly builds up in your shoulders, hips, and back.
Many women tell us they feel a difference in how "held" and supported their back feels within just a few sessions. Not a miracle — just consistent, sensible movement doing what it does. If you'd like the fuller picture of what a class involves and how it's kept safe, our guide to prenatal Pilates and whether it's right for you walks through it trimester by trimester.
First, the caring bit of honesty
We'd never want you to push through something that needs proper care. So before anything else:
Have a quick word with your GP or midwife before starting a new class — standard advice, and they'll know your pregnancy.
Some pain needs more than movement. If your back pain is severe, came on suddenly, or comes with bleeding, a fever, or pain when you wee, please seek medical advice promptly rather than heading to a class. And if the pain is really in your pelvis — the front or back of it, around the joints — that can be pelvic girdle pain (PGP), which an obstetric physiotherapist can help with (your GP or midwife can refer you).
A good prenatal class works alongside that care, never instead of it — and a properly trained instructor will always adapt around whatever you tell them.
A few gentle things that help between classes
While a guided class is where the real, tailored work happens, these are kind to your back day to day:
Bend your knees and keep your back straight when lifting; let your legs do the work.
Sit with your bottom right back in the chair and something supporting your lower back.
Avoid standing still for long stretches, and try not to lie flat on your back for long periods after around 16 weeks.
Rest when you can. This isn't a time to earn anything.
For more of these, the NHS back pain in pregnancy page is a lovely, sensible resource.
Where to come, near London Bridge
Our Prenatal Pilates classes run at our studio on Copperfield Street in Southwark SE1 — a few minutes' walk from Borough, London Bridge, and Waterloo. They're taught by instructors with specialist ante- and postnatal qualifications, kept deliberately small so you're actually seen and supported, and every exercise is adapted to your stage of pregnancy and to your back. No experience needed. No membership, no commitment — classes are £10, and you can simply book a single one and see how your body feels afterwards.
Honestly, the thing regulars mention most isn't the exercise. It's the room. Being among other women going through the same thing — the same aches, the same questions, the same strange, wonderful in-between — turns out to matter as much as anything. You're very welcome in it.
Come and try a class— we'd love to look after you.
And when your baby arrives: your body will need a different kind of care, and we've got you there too — from safely returning to exercise after birth to Mama & Baby Pilates, where your little one comes along. It's the same community, a few months on. And when you are ready to leave a little one for an hour or so, our fitness classes is a great way to get back to it.
FAQ
Is it safe to do Pilates for back pain while pregnant?
For most straightforward pregnancies, yes — gentle, guided Pilates is one of the forms of exercise most often recommended in pregnancy, and it's especially suited to easing back pain. Always check with your GP or midwife first, and tell your instructor your trimester and about your back so they can adapt.
When will Pilates start helping my back?
Everyone is different, but many women notice their back feels more supported within a few sessions. Consistency helps more than intensity — a gentle class you attend regularly does more than an occasional hard one.
Which trimester can I start in?
Any, once you've been cleared by your GP or midwife. Many women start in the second trimester when early tiredness has eased, but earlier and later are both fine with the right modifications.
What if my pain is in my pelvis, not my back?
That may be pelvic girdle pain (PGP), which is common and very manageable. Let your instructor know, and ask your GP or midwife about a referral to an obstetric physiotherapist. Classes can often continue alongside that care, adapted to keep you comfortable.
Do I need experience or a membership?
Neither. Our prenatal classes welcome complete beginners, cost £10, and need no membership — you can book a single class.
