Blog Layout

Ways to Relieve Upper Back Pain During Pregnancy

Share this article:

A pregnant woman is holding her back in pain.

Pregnancy is an exciting time of transition and change — but it's not without its discomforts. Most women report that they experience upper back pain during pregnancy at some point, with many saying that the severity of the back pain increases as their pregnancy progresses.

If you are suffering from upper back pain during pregnancy, you will want to learn more about what might be causing that pain and what you can do in order to alleviate it.

Causes of Back Pain During Pregnancy

Back pain during all stages of pregnancy is quite common, but understanding the cause of upper back pain during pregnancy can ensure that you get the care and treatment you need to feel as comfortable as possible.

According to Johns Hopkins Medicine, these are some of the most common causes of back pain during pregnancy:

Hormone Fluctuations

Throughout each trimester of pregnancy, your hormones will fluctuate significantly. In particular, the hormones progesterone and relaxin work to loosen the ligaments and muscles in the body in order to accommodate your growing baby. As your muscles and ligaments relax, you may experience joint and back pain.

Posture Changes

As your belly begins to grow, your muscles in the body may start to weaken and your spine naturally starts to pull forward. This often leads to posture changes which can exacerbate both lower and upper back pain during pregnancy.

Changes in Your Center of Gravity

Towards the third trimester, you may find that your center of gravity is significantly impacted as your belly continues to grow and protrude outward. This can make you feel clumsy or off balance, which can cause you to favor a particular posture or stance. Over time, this can lead to increased back pain.

Ways to Relieve Back Pain at Home

If you are experiencing back pain during pregnancy, you may find that you can alleviate some of that pain and discomfort with at-home remedies.

Some of the best ways to relieve back pain during pregnancy at home include:

A pregnant woman is sitting on a pilates ball on a yoga mat.

Prioritizing Your Posture

Initially, it may bring you some relief to arch your back and shift your weight to your hips, but over time, this can actually lead to increased back pain. Knowing how to sit properly — especially if you are sitting at a desk and working all day — can help significantly reduce back pain during pregnancy.

Adjusting Your Sleeping Position

If you were always a back sleeper until you became pregnant, you might find that it's time to adjust your sleeping position. Sleeping on your back while pregnant can increase your back pain and make it difficult for you to get a full night's sleep. You may find that sleeping on your side, with pillows supporting your legs and neck, will help you be more comfortable and better aligned while you are sleeping.

Enjoying Light Exercise

While you may not be able to do your full workout routine anymore, light exercise is still possible — and very beneficial — while you are pregnant. Exercise such as prenatal yoga, walking and stretching can help you stay physically fit and naturally reduce upper back pain during pregnancy.

Stretch Regularly

Stretching regularly will strengthen the muscles and joints that have been impacted by the hormone fluctuations of pregnancy. Many pregnant women find that a good stretch session reduces back pain and helps them feel more comfortable overall, regardless of their current stage of pregnancy.

Avoiding Heavy Lifting

It is recommended that pregnant women avoid heavy lifting. Not only does it put you at risk of complications, but it can increase any pain or discomfort that you are experiencing.

Additional Back Pain Relieving Options During Pregnancy

A pregnant woman is doing exercises on a yoga mat in a gym.

If you find that at-home remedies are not providing you with the relief that you both need and deserve, you may want to consider additional options for back pain relief during pregnancy.

These are some of the most effective treatment options for upper back pain during pregnancy:

Chiropractic Care

Rather than attempting to treat the symptoms of back pain, chiropractic care works to address the root cause of upper back pain during pregnancy. A chiropractor who is experienced in treating pregnant women will be able to provide you with comprehensive treatment services that allow you to feel better both physically and emotionally during your pregnancy.

According to the American Pregnancy Association, chiropractic care during pregnancy can offer numerous benefits beyond reducing back pain, such as:

Reducing symptoms of nausea and indigestion.
Preparing the body for labor and delivery.
Improving your overall health and well-being during pregnancy.

Massage Therapy

Massage therapy can be incredibly beneficial to pregnant women, as it can help reduce muscle tension and stiffness, and ultimately eliminate upper back pain during pregnancy. In addition to helping alleviate back pain, massage therapy can help you feel more relaxed and at ease during pregnancy. Many women who rely on massage therapy treatment services during pregnancy report that they are able to sleep better after they have had a prenatal massage.

Acupuncture

While acupuncture is rooted in ancient technique and tradition, it is considered to be one of the most effective holistic treatment options of our time. It is generally safe for pregnant women, though you should always check with your healthcare provider before opting for any treatment option during pregnancy. When performed by a skilled and licensed treatment provider, acupuncture can quickly alleviate pain while simultaneously reducing any stress or anxiety that you may be feeling. In addition to reducing upper back pain during pregnancy, acupuncture can also treat swelling and inflammation, both of which are quite common during pregnancy.

Advanced Physical Medicine is Here to Help!

At Advanced Physical Medicine of St. Charles, we want you to feel like the best version of yourself, particularly during your pregnancy journey. We can provide you with comprehensive chiropractic care and specialized services that are customized to meet your needs during pregnancy.

Request an appointment at Advanced Physical Medicine of St. Charles today.