Pregnancy Pain Sitting at a Desk: Why Does It Hurt and What Can I Do?
You've been sitting at your desk for an hour. Your lower back is aching. Your hips feel stiff. Your shoulders have crept up towards your ears. And you're suddenly very aware that getting up from your chair is going to require considerably more effort than it used to. You might shift around. Cross and uncross your legs. Lean back. Lean forward. Move your laptop. Adjust your chair. Nothing seems quite right. Then you start wondering:
"Is this normal?"
"Why does sitting hurt when I'm pregnant?"
"Am I doing something wrong?"
If you're pregnant and working at a desk, you're certainly not alone. Pregnancy can make prolonged sitting surprisingly uncomfortable — and it isn't necessarily because you have "bad posture." Your body is changing, and the way it responds to sitting is changing with it.
Why does sitting at a desk hurt during pregnancy?
There isn't one single reason. As pregnancy progresses, your body has to accommodate a growing baby and changing centre of gravity. Your abdomen is changing, your pelvis is adapting and your muscles are working differently to support you. At the same time, sitting means your body stays in essentially the same position for an extended period. Your hips remain bent. Your pelvis stays relatively still. Your spine is supporting you. Your shoulders and arms may be held in front of you while you type. Your head may be slightly forward while you're looking at a screen. None of these positions are inherently "bad". The problem is often staying in one position for too long when your body is already adapting to pregnancy.
Where can sitting cause pain during pregnancy?
It isn't just your lower back. Pregnancy desk pain can show up in many different areas.
Lower back pain
This is probably the area most people associate with sitting. Pregnancy lower back pain when sitting may feel like an ache, stiffness, pressure or tiredness across your lower back. You might feel fine when you first sit down, but notice the discomfort gradually building throughout the morning.
Pelvic pain
Pelvic pain when sitting during pregnancy can be felt at the front, back or sides of the pelvis. You may feel uncomfortable sitting for long periods or notice pain when you stand up after sitting. If you have pelvic girdle pain (PGP), prolonged sitting can sometimes aggravate your symptoms.
Pubic bone and groin pain
If you're experiencing SPD, sitting itself may not always be painful, but getting in and out of the chair can be. You may also notice discomfort when changing your leg position or standing after a long meeting.
Hip pain
Your hips stay bent while you're sitting, which can become uncomfortable as pregnancy progresses.
You may experience:
Side-of-hip pain
Deep hip aching
Groin pain
Hip stiffness
Pain when standing after sitting
You may find yourself constantly changing position because neither hip feels completely comfortable.
Buttock pain
Pain or aching through the buttocks can also develop when sitting for long periods. Sometimes this is simply muscular fatigue. Sometimes it can be related to how your pelvis and hips are moving.
SIJ pain
The sacroiliac joints, or SIJs, sit at the back of your pelvis. Pregnancy-related SIJ pain may be felt around your lower back, buttock or one side of your pelvis. Sitting for a long time and then standing can make this particularly noticeable.
Upper back pain
As your pregnancy progresses, you may notice more tension between your shoulder blades. If you're working at a computer, reaching towards a keyboard and looking at a screen for hours can contribute to upper-back fatigue.
Rib pain
Rib pain during pregnancy can become increasingly noticeable as your baby grows. Sitting for prolonged periods, particularly if you're compressed forward at your desk, can make the rib cage feel tight or uncomfortable. You may notice that taking a deep breath or changing position feels particularly good after you've been sitting for a while.
Neck pain
Your neck can also become involved. If you're looking down at a laptop or working from a screen that isn't positioned well, your neck muscles may become tired and tight. This can contribute to pregnancy neck pain and headaches.
Shoulder pain
Shoulder tension is another common desk complaint. You may notice yourself sitting with your shoulders rounded forward or holding tension around your neck and upper shoulders. By the end of the day, your shoulders may feel heavy, tight or sore.
Wrist and hand discomfort
If you spend a lot of time typing or using a mouse, your wrists and hands can also become uncomfortable during pregnancy. Some pregnant women develop carpal tunnel symptoms, including tingling, numbness or aching in the hands and wrists.
"But I thought I had good posture?"
This is an important one. Pregnancy advice can sometimes make women feel as though there is a perfect position they should be sitting in all day. There isn't. Your body isn't designed to sit rigidly in one "correct" position for eight hours. And you shouldn't feel as though you're failing if you slouch occasionally. Movement is usually more important than perfection. A comfortable position that you change regularly is often more useful than trying to hold yourself perfectly upright all day. So rather than constantly thinking: "Am I sitting correctly?"
Try thinking:
"Have I been in this position for too long?"
Is pregnancy desk pain normal?
Aches and pains are common during pregnancy. So yes, some discomfort when sitting can be part of normal pregnancy changes. But that doesn't mean you have to put up with significant or persistent pain.
There is a difference between:
"My back feels a little tired after sitting for two hours."
and
"I can't sit through a meeting without significant pain."
If your symptoms are affecting your ability to work, concentrate, drive home, exercise or enjoy the rest of your day, it's worth getting them assessed. Pain is information. It is worth listening to.
What can I do if sitting hurts?
The good news is that you don't necessarily need a completely new desk setup. Small changes can make a meaningful difference.
1. Move regularly
This is probably the most important one. You don't have to do a big stretch routine every 30 minutes. Simply standing up, walking to get water, going to the bathroom or changing your position can help break up prolonged sitting. If possible, avoid sitting continuously for several hours.
2. Change your position
Try not to spend the whole day sitting in exactly the same position. You can move your chair slightly, change how you're sitting or alternate between sitting and standing if you have access to a sit-stand desk. Your body generally likes variety.
3. Check your screen height
If you're constantly looking down at a laptop, your neck and upper back may be working harder than necessary. Ideally, your screen should allow you to work without constantly dropping your head forwards.
4. Give your feet some support
Make sure your feet feel comfortable and supported. If your chair is too high and your feet are dangling, a footrest can help.
5. Don't force yourself into a "perfect" posture
If you're constantly holding your shoulders back and pulling your stomach in because you think that's what good posture looks like, you're likely creating unnecessary tension. Aim for comfortable and supported, not rigid.
6. Listen to your symptoms
If one position consistently causes pain, change it. If standing up after sitting is particularly painful, that's useful information. If walking for a few minutes makes you feel better, incorporate more movement into your day.
What about exercising during pregnancy?
If sitting all day is making you sore, it can be tempting to think you need to stretch everything when you get home. Sometimes movement and exercise can be helpful. But the right exercises depend on why you're hurting. If you're experiencing pelvic girdle pain, SPD, hip pain or significant lower back pain, doing lots of stretches without understanding the underlying problem isn't necessarily the best approach. An individual assessment can help you work out what types of movement are appropriate for you. The goal is generally not to become afraid of movement. It's to find movement that supports your pregnancy rather than aggravates your symptoms.
How can osteopathy help pregnancy desk pain?
When you come to see me, I won't simply tell you to "sit up straight." Instead, we'll look at what is actually happening for you. I'll ask about your work, how long you sit for, what position you use, when your symptoms start and what makes them better or worse. We'll also look at how you're moving outside of work. Are you comfortable walking? Does getting out of the car hurt? Can you get up from a chair easily? Are you sleeping well? Does exercise aggravate your symptoms? These details help create a much clearer picture. I can assess how your spine, pelvis, hips, ribs, shoulders and surrounding muscles and joints are working together.
Depending on your symptoms and stage of pregnancy, osteopathic treatment may include:
Soft tissue treatment
Joint mobilisation and articulation
Muscle stretching
Joint manipulation where appropriate
Movement advice
Exercises
Advice about your desk and working position
The treatment is tailored to you rather than applying a generic pregnancy posture checklist.
The aim isn't to make you sit perfectly
The aim is to help you feel more comfortable. Maybe that means getting through a two-hour meeting without constantly shifting in your chair. Maybe it's being able to work at your desk without your lower back aching by lunchtime. Maybe it's being able to stand up without your hips feeling stiff. Or perhaps it's reducing the neck and shoulder tension that has been giving you headaches. These everyday improvements matter. You are not just a pregnant body sitting at a desk. You're trying to work, concentrate, earn a living, look after your family and get through your day. Your treatment should take that into account.
When should I get pregnancy pain checked?
Consider getting some help if:
Sitting at your desk is consistently painful
You have persistent lower back pain
Pelvic or pubic pain is affecting sitting or standing
Your hips become very painful after sitting
You have pain when getting up from your chair
Neck or shoulder pain is causing headaches
Rib pain is making sitting uncomfortable
Pain is affecting your ability to work
You're avoiding activities because of pain
You are unsure whether your symptoms are normal
And if you develop new, severe or concerning symptoms, particularly neurological symptoms, significant swelling or other symptoms that don't feel like your usual pregnancy aches and pains, speak with your midwife, GP or maternity care provider.
You don't have to finish work feeling broken
Pregnancy already asks enough of your body. You shouldn't have to spend your working day counting down until you can finally leave your chair. If sitting at your desk has become uncomfortable, there may be things you can change — and osteopathic treatment may be able to help you move and work more comfortably. As a pregnancy osteopath in Milford, Auckland, I work with pregnant women experiencing lower back pain, pelvic pain, pelvic girdle pain, SPD, hip pain, SIJ pain, rib pain, neck pain and shoulder tension. We'll look at the whole picture and create a treatment approach that makes sense for your body and your life. Because you don't need perfect posture. You need a body that feels supported enough to get through your day.
If pregnancy pain is making sitting, working, walking, sleeping or everyday activities harder, book an appointment with Sarah Boughtwood Osteopath in Milford, Auckland.