Why Does My Upper Back & Shoulder Hurt While Pregnant?
One of the common discomforts many expectant mothers face is upper back pain, particularly between the shoulder blades. While some level of pain is expected during this change, it's important to address and relieve discomfort rather than endure unnecessary suffering.
Your body undergoes remarkable changes during pregnancy as it adapts to the growing life within. Shifts in the centre of gravity and adjustments to support the expanding bump are natural processes, preparing your body for the delivery. However, this can result in upper back pain, often concentrated between the shoulder blades.
There are some practices that can help with this upper back pain:
Posture - Maintaining good posture is important to minimise back pain. Try to stand and sit with your shoulders back and your spine aligned, avoid locking your knees and use a wide stance distributing the weight on both feet. Try to also avoid standing for long periods.
Gentle exercise - Prenatal yoga or swimming are great activities to improve posture and reduce muscle tension in the affected areas which also creates a sense of relaxation.
Pregnancy Pillow - Improve your sleep quality by using a pregnancy pillow or a combination of pillows to provide optimal support throughout the night.
Heat and Cold Therapy - Applying heat or cold packs to the affected area can bring relief. Heat can help relax tense muscles, while cold can reduce inflammation.
Physiotherapy - If you are suffering from this type of pain and you wish to seek treatment, physiotherapists are one of the practitioners with the most knowledge of and skill with this type of back pain.
Please consult with your doctor before using any form of therapy.
Experiencing some discomfort during pregnancy is normal, but finding ways to manage and alleviate upper back pain can significantly improve your overall well-being. Embrace the changes your body is going through, and prioritise self-care to make your pregnancy as comfortable and enjoyable as possible.
Here at Ballsbridge Physiotherapy Clinic, we have years of experience in helping women through their back pain in pregnancy. If you are experiencing pain please contact the clinic today by calling us on (01) 660 6582 or booking an appointment. We have trained physiotherapists ready to help you.
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Here at Ballsbridge Physiotherapy Clinic, we want to support you in having a healthy and happy pregnancy.