Most pregnant women expect lower back pain, but many don’t see upper back pain coming.
Yet research shows that 42% of expectant mothers experience this uncomfortable upper back strain during pregnancy. It’s a common issue that often gets overlooked in pregnancy discussions.
There are simple, safe ways to find relief and prevent the pain from getting worse. This blog will show expecting mothers practical methods to manage upper back pain during pregnancy.
From posture tips to gentle exercises, these proven strategies can help women feel more comfortable throughout their pregnancy.
Why Upper Back Pain Happens During Pregnancy
During pregnancy, upper back pain is a frequent complaint as the body adapts to support the growing baby. Several physiological and hormonal changes contribute to this discomfort, especially as pregnancy progresses.
1. Shift in Center of Gravity
As the uterus expands and the belly grows, the body’s center of gravity moves forward.
To maintain balance, pregnant women often lean back, straining the muscles along the upper back and shoulders, which leads to pain and discomfort
2. Hormonal Changes (Relaxin and Progesterone)
Pregnancy hormones like relaxin and progesterone loosen the ligaments and joints, especially in the pelvic area. This increased flexibility can destabilize the spine, causing muscles in the upper back to overcompensate and ache.
3. Weight Gain and Breast Enlargement
Gaining weight during pregnancy, including increased breast size, puts added pressure on the upper back and shoulders. The extra load can strain muscles and ligaments, making upper back pain more likely.
4. Poor Posture
To counterbalance the growing belly, many women develop poor posture, such as slouching or rounding their shoulders. This misalignment places extra stress on the upper back muscles, resulting in persistent soreness.
5. Weakening of Abdominal Muscles
As the abdomen stretches to accommodate the baby, abdominal muscles weaken and provide less support to the spine.
This imbalance shifts more work to the back muscles, increasing the risk of upper back pain.
6. Emotional Stress and Muscle Tension
Emotional stress during pregnancy can heighten the sensation of pain and cause muscle tension. Stress-related tightness in the upper back and shoulders can intensify existing discomfort from physical changes
How to Reduce Upper Back Pain During Pregnancy?
Incorporate Regular Physical Activity
Gentle exercises such as walking, swimming, or prenatal yoga can strengthen back muscles and improve flexibility. Physical activity helps support the spine and reduces the risk of pain.
Always consult your healthcare provider before starting any new exercise routine during pregnancy to ensure safety
Use Heat or Cold Therapy
Applying a heating pad or cold pack to the upper back can provide temporary pain relief. Heat helps relax tense muscles, while cold can reduce inflammation.
Be sure to use a low setting and wrap the pad in a towel to prevent burns or frostbite. Avoid saunas or steam rooms, especially in the last trimester.
Practice Safe Lifting Techniques
When lifting objects, bend at your knees instead of your waist and keep your back straight.
Hold the object close to your body and use your leg muscles to stand. This technique reduces the risk of straining your upper back and helps protect your spine from injury during pregnancy.
Sleep with Proper Support
Sleeping on your side with a pillow between your knees and another behind your back can relieve pressure on the upper back. Consider using a pregnancy pillow for extra support. Good sleep posture helps maintain spinal alignment and reduces discomfort at night.
Consider Massage or Complementary Therapies
Prenatal massage can help relax tight muscles and ease upper back pain. Some women also find relief with therapies like acupuncture or chiropractic care. Always consult your healthcare provider before starting any complementary treatment to ensure it is safe for pregnancy.
Wear Supportive Footwear and Garments
Choose shoes with good arch support and low heels to help maintain balance and reduce back strain.
An abdominal support garment or maternity belt can also help distribute weight more evenly and decrease pressure on the upper back and spine.
Know When It’s More Than Pregnancy Pain
Most upper back pain during pregnancy is normal and manageable. But sometimes it signals something more serious. A pregnant woman needs to know when pain requires medical attention.
Red Flags to Watch For:
Certain symptoms mean it’s time to call the doctor right away. These warning signs shouldn’t be ignored:
- Severe, intense pain that doesn’t improve with rest or gentle stretches
- Pain lasting more than 2 weeks without any relief
- Fever along with back pain (could indicate infection)
- Burning sensation when urinating (may signal a urinary tract infection)
- Vaginal bleeding combined with back pain
- Numbness or weakness in the legs or feet
- Pain that wakes her up at night and prevents sleep
UTIs during pregnancy can sometimes cause upper back pain when they affect the kidneys. This type of infection needs prompt medical treatment.
When to Call Your OB or a Specialist:
A woman should contact her healthcare provider if pain interferes with daily activities. Even if it’s not severe, persistent discomfort deserves attention.
Her doctor can:
- Rule out pregnancy complications
- Recommend safe pain relief options
- Refer her to a prenatal physical therapist
- Suggest safe exercises and stretches
Don’t wait if multiple symptoms occur together:
For example, back pain with fever and burning urination needs immediate medical care. Some women need specialist care.
An OB might refer her to:
- A prenatal physical therapist for exercise guidance
- A chiropractor trained in pregnancy care
- A maternal-fetal medicine specialist for complex cases
The Bottom Line
Managing upper back pain during pregnancy doesn’t have to be complicated.
The simple techniques we’ve covered can make a real difference in how you feel each day. From gentle stretches to better sleeping positions, these solutions are safe for both you and your growing baby.
If your pain gets worse or doesn’t improve after trying these approaches, don’t hesitate to talk with your healthcare provider.
Take care of yourself during this special time. Your body is doing amazing work, and it deserves all the comfort you can give it.
