Upper back pain in pregnancy
Pain in your upper back during pregnancy can occur at any time, however, it’s most common during the third trimester. This pain can occur for several reasons such as weight gain, posture changes, and changing hormones.
As you progress through your pregnancy, your back has to cope with the increasing and changing weight distribution. A common cause of upper back pain is your changing hormones (Primarily relaxin). Hormones are released as you approach labour and throughout your pregnancy which loosens ligaments and muscles in the body allowing for them to expand with your baby. When this occurs there is less stability and more pressure in the back,hip, pelvis, and ribs. This causes more stress and less support for the joints in your back and your body globally.
Tips for back pain relief
Physical activity
Regular physical activity can keep your back strong and might relieve back pain during pregnancy. Gentle exercises are recommended such as walking, stretching, or water activities.
Posture
Incorrect posture creates additional unnecessary stress on your back. You can try placing a pillow behind you while you sit. Do your best to not stand for too long. When you are standing, try tucking your hand under your bump for extra support. Physiotherapists can also determine if a pelvic support belt would benefit you as well.
Try to change your position while sitting or standing as often as possible so that no one part of your body is under too much stress.
Footwear
The correct footwear is essential to help support your body during pregnancy. Avoid heels as they cause unnecessary strain on your spinal cord. Comfortable flat shoes with good arch support are recommended.
Hot and Cold therapy
Using hot or cold compresses can help relax tight muscles and relieve pain. It is recommended to limit the therapy to 20 minutes at a time and check the skin regularly to avoid irritation, and wrap a tea towel around the compresses to prevent direct contact with the skin.
If you have severe upper back pain, pain in your ribs, or any loss of feeling, please contact your GP immediately.
At our Ballsbridge Physiotherapy Clinic in Dublin 4, we have long-standing expertise in dealing with back pain experienced by pregnant clients. Our chartered physiotherapists can help you deal with your pain so you can get on with planning for your new arrival.