Upper back pain is common during pregnancy, especially in the second and third trimesters. It’s often caused by changes in posture, growing breasts, hormone shifts, and daily movement habits. Safe remedies include stretching, posture support, prenatal yoga, and warm compresses. Your doctor should always check for severe Upper Back Pain in Pregnancy.
Is Upper Back Pain During Pregnancy Normal?
Yes, it’s very normal. While lower back pain is more commonly discussed, Upper Back Pain in Pregnancy discomfort affects many pregnant women, too, especially as the baby grows.
Why It Happens
- Postural changes: Your belly shifts your centre of gravity forward, straining your upper spine.
- Breast enlargement: Heavier breasts pull your shoulders forward, increasing tension.
- Hormones: Pregnancy hormones soften joints and ligaments, which can make your spine unstable.
- Sleep position: Sleeping on your side without support can strain upper back muscles.
- Stress and fatigue: Muscle tension often builds in the shoulders and upper back.
What Upper Back Pain Feels Like
Pregnancy-related Upper Back Pain in Pregnancy usually:
- Appears as dull or aching pain between the shoulder blades
- Symptoms tend to worsen after extended periods of sitting or maintaining poor posture. Is it more noticeable in the evening or after lifting
It may be accompanied by stiffness in the neck or tension in the shoulders. If your pain is sharp, shooting, or includes numbness or shortness of breath, seek medical attention immediately.
Safe Ways to Relieve Upper Back Pain During Pregnancy
Relief is possible, and you don’t need medication to feel better. Here are proven ways to reduce discomfort naturally and safely:
1. Adjust Your Posture
- Sit upright with shoulders relaxed.
- Use a small cushion or rolled towel for back support.
- Avoid slumping over your phone or computer.
2. Try Gentle Stretches
- Stretch your upper back and shoulders daily.
- Simple movements like shoulder rolls and side stretches can release tension.
- Follow pregnancy-safe stretching videos or talk to your prenatal care provider.
3. Use Warm Compresses
- A warm (not hot) heating pad or towel on the upper back can ease sore muscles.
- Use for 15–20 minutes at a time while resting.
4. Support Your Breasts
- Wear a maternity bra with wide, padded straps and firm support.
- This helps prevent your shoulders from slouching forward.
5. Book a Prenatal Massage
- A certified massage therapist trained in pregnancy care can help release muscle knots and improve blood flow.
How to Prevent Upper Back Pain
Daily routines can make a big difference. These habits will protect your spine and reduce strain:
What to Do
- Use a full-body pillow to support your side-sleeping position
- Switch sitting and standing positions often
- Exercise regularly (walking, swimming, prenatal yoga)
- Stay hydrated to keep muscles relaxed
- Practice deep breathing to reduce tension
What to Avoid
- Sleeping without shoulder or back support
- Lifting heavy objects without bending your knees
- Wearing unsupportive bras or footwear
- Ignoring pain that gets worse instead of better
Trimester Tips: When Pain Peaks and What Helps
| Trimester | Why Pain Happens | What Helps Most |
|---|---|---|
| First | Hormonal changes | Light stretches, soft pillows |
| Second | Breast growth | Supportive bras, posture care |
| Third | Baby’s weight gain | Yoga, massage, side sleeping support |
“Upper back pain during pregnancy is common, but manageable. With good posture, support, and gentle movement, most women find relief without needing medication.”
— Dr. Zara Malik, Women’s Health Specialist
Final Thoughts:
Upper Back Pain in Pregnancy may be common during pregnancy, but it’s not something you need to endure quietly. From small changes in posture to simple stretches and support tools, you can take control of your comfort. If something doesn’t feel right, always talk to your healthcare provider.
Also read: How to Sleep Better During Pregnancy
Frequently Asked Questions
1. When does upper back pain usually start in pregnancy?
Upper Back Pain in Pregnancy can start in the second trimester as your belly and breasts grow, but it varies by body type and activity level.
2. Can I stretch my back while pregnant?
Yes, gentle stretching is encouraged. Avoid deep bends or twisting without guidance.
3. Should I worry about upper back pain?
Contact your physician if the pain is severe, persistent, or affects breathing. While most cases are minor, they should not be ignored.
4. Does sleeping on my side cause pain?
If your back or shoulders lack support, yes. Use a pillow behind your back and between your knees.
5. Will this go away after giving birth?
In most cases, yes. With proper care, it eases after delivery. Staying active and supported can speed recovery.
