Upper back pain (thoracic spine), very common among pregnant women in early stages, is because of body weight disturbance and hormonal changes. In the third trimester, it will happen so be prepared to deal with it.

Mostly you will hear women complaining about lower back pain because  68% of pregnant women complain about back pain, but 42% also report upper back pain pregnancies. Back pain, pelvic girdle pain, neck pain or even headaches are the most common among them.

But if you are experiencing the sore upper back pain in pregnancy, understand the main reasons and learn methods to get relief from it.

What are the Main Causes of Upper Backache in Pregnancy?

Pregnancy is a rose not without thrones because babies are little angels in our lives which would completely change our life. Our body welcomes it so accordingly starts making changes. In different trimesters, the changes are different.

When you step into the third trimester, muscles stresses, hormones release and weight increases. All these things will happen for sure, and obviously, we cannot avoid these but manage in a better way. 

If we talk about hormones, the ligaments and muscles lose after release of some hormones. Whole body becomes softer to prepare for labor and baby delivery. Lower back muscles will experience stress and strain resulting in back pain (it would be lower back pain or upper back pain). 

Then enlargement of breast tissues during pregnancy is another stage. The whole body posture and position changes putting an increased strain on the neck, shoulder and thoracic spine. 

During pregnancy, there is less stability within the pelvis and back tissues causing the muscles to work harder. Now, this increased pressure and weight will also put pressure on the muscles causing the muscle spasm. 

In short, this upper pain or even lower pelvic pain is a common symptom that the human body is preparing for a baby to form and get delivered. 

How to Relieve Upper Back Pain During pregnancy?

As the upper back pain during pregnancy is so natural, women often burnt out because of their conditions. Being pregnant, you must know how you can get relief from this pain. Stop stressing during these body changes, and learn to manage them because they will happen unless your baby gets delivered. 

Bring some change in your lifestyle by including exercises which I will share with you in this blog. Wear comfortable and loose clothes to get relief from the pain through these exercises/ activities as they are effective.  

Firstly, work on your standing, sitting and sleeping posture. Avoid all the activities which put strain on your back muscles and keep your spine neutral. 

Exercise

Start doing light physical activities like walking and swimming. Brisk walk is such a refreshing thing to do during pregnancy, and it can provide you some relief from upper backache during pregnancy. Such exercises will lift some extra strain from the muscles or joints, and it will keep the back muscles stronger enough to support the extra weight. 

Comfortable Clothes

After exercise, the significant thing is using many comfortable and easy-going clothes including such bras. Just ease yourself by wearing these super comfy clothes. Also invest in supportive flat shoes to ease yourself. 

Lifting mechanics

These are super effective in curing this pain as it will improve this pain. Avoid lifting all the heavy objects entirely to ensure proper body mechanics to avoid the upper back while pregnant.

Sleeping Posture

Invest in a memory foam pillow designed to support your neck during pregnancy. While sleeping keep your spine neutral to reduce the upper back pain. If you will keep the pillow between the knees or under abdomen, it will help in maintaining the neutral spinal alignment. So buy a memory foam pillow designed to support your neck, and control this pain.

Sitting Posture 

Avoiding and Easing Back Pain in Pregnancy is possible by keeping your spine neutral. If you sit for a longer period of time, it will impact your sitting posture resulting in upper back pain.

So focus on your sitting position. Invest in a lumbar pillow or buy a chair with good lumbar support. It is important to make your sitting position comfortable. Your hips must be positioned at 90 degrees, and feet flat on the floor. You need to keep your chair at height.

Standing posture

While you are standing, keep your spine neutral to reduce your back pain during pregnancy. Adjust your posture to put less strain on your muscles. Now, keep your stand straight  and shoulders back and relaxed. Just avoid locking your knees. Also use a wide stance with your weight equally disturbed on both feet.

Exercise to Reduce the Sore Pregnancy Backache Pain:

Pelvic Tilts (for abdominal muscles)

Do the pelvic titles by lying back with knees bent and feet resting on the floor. Put your hand on your back, and notice the space between the back and the floor. Flatten the spine’s lower part against the floor so there is no space between your back and the floor.

Buttocks must be relaxed to isolate the abdominals.  Pelvic Tilts are possible after lying on your back, standing on your hands and knees or sitting. 

Arms & Legs Raises (for back muscles & buttock)

Keep your spine straight and kneel your hands & knees. Pelvic tilt will keep the pelvis stable. Lift your right arm and left leg to form a straight line with your spine. 

Lower arms and legs and pause in this position. Alternate lifting the opposite arm and leg. But if you experience any difficulty in balancing the position, modify it through exercise by performing leg or arm raises separately. 

Kegels (for pelvic  floor muscles)

Exercise the pelvic floor muscles, and try to envision pulling the vaginal muscles up and in towards the baby. Be cautious, that you should not feel muscle tightening of the buttock and thighs. 

Wall Squats (for abdominal muscles, buttock muscles and thigh muscle)

Against the wall, stand with your head, shoulders and back  with feet above 1 or 2 feet away from the wall. Squat by pressing the lower back into the wall if you are going to sit down with knees approaching 90 degree angle. Keep your back and buttocks in contact with the wall and come back slowly. 

Consult Physician

People experience upper back pain during pregnancy so they need to consult their doctors immediately. Heating packs, ice packs, exercises and massage sometimes do not work in relieving back pain. 

Assistance from your physician is a must, and it will reduce pain. It will also encourage the proper spine alignment. 

Conclusion

Upper back pain in pregnancy is so natural which needs to be managed through effective ways. Simple adjustments, lifestyle, standing, sitting and sleeping postures, incorporating light exercises can help in alleviating pregnant women’s discomfort. 

If you are experiencing this backache, just take proactive steps to control this through exercise and posture tips. But yes, consult a physician for personalized care for protection of the baby and yourself.