Relieving Upper Back Pain during Pregnancy:
Direct and indirect mechanisms: As your baby grows, your center of gravity shifts forward, straining your upper back muscles and leading to pain. Additionally, hormonal changes can loosen your ligaments, making your back more vulnerable to strain.
Treatment options:
- Practice good posture: Stand tall and avoid slouching. Use a pregnancy pillow for back support while sleeping.
- Stretching: Gentle stretches targeting your upper back and chest muscles can improve flexibility and reduce tension.
- Heat or cold therapy: Applying a heating pad or ice pack to the affected area can help soothe pain and muscle spasms.
- Massage: Prenatal massage can be a safe and effective way to relieve muscle tension and promote relaxation.
- Over-the-counter pain relievers: Medications like acetaminophen are generally safe to take during pregnancy, but always consult your doctor first.
Definitions:
- Center of gravity: The imaginary point where the weight of an object is evenly distributed.
- Ligaments: Bands of connective tissue that connect bones to other bones.
- Muscle tension: Tightness and stiffness in your muscles.
- Muscle spasms: Involuntary contractions of your muscles.
When to see a doctor:
- If the pain is severe or persistent.
- If you have numbness, tingling, or weakness in your arms or hands.
- If you have difficulty breathing.
- If you have a fever or chills.
Additional resources:
- PDF: https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-physical-therapy/
- YouTube video: https://m.youtube.com/watch?v=vwm_mOZF8Mg
What follow up questions pertaining to specifics of pain, relationships, treatment and management, other potential causes can people ask. Do not provide resources
