Upper back pain, often felt as a dull tension or sharp spasm between the shoulder blades, is common during pregnancy, though it receives less attention than lower back discomfort. This ache results from the physical and hormonal changes occurring within the body. Understanding the causes of this upper back strain helps pregnant individuals implement effective strategies for relief. The discomfort involves a complex interplay of posture, weight distribution, and hormonal signals.
Specific Causes of Upper Back Pain During Pregnancy
The primary drivers of upper back pain involve systemic changes in the body’s structure and chemistry. The hormone relaxin, secreted early in pregnancy, causes ligaments and connective tissues throughout the body to loosen. While primarily targeting the pelvis, this generalized ligament laxity reduces the stability of the thoracic and lumbar spine. This forces surrounding muscles to work harder to maintain posture, leading to fatigue and strain in the upper back.
A significant physical factor is the enlargement of breast tissue, which can begin early in pregnancy. The additional weight shifts the center of gravity forward, pulling the shoulders into a rounded position known as thoracic kyphosis. This forward pull overstretches the upper back muscles as they attempt to counteract the weight and keep the body upright, resulting in tension and strain.
The growing uterus and fetus also shift the body’s center of gravity forward, compelling the individual to lean backward to maintain balance. This compensatory posture increases the natural inward curve of the lower back (lordosis), placing indirect strain on the entire spinal column, including the upper back. Furthermore, the expanding uterus can push upward on the diaphragm, altering breathing mechanics and contributing to rib cage expansion, which may cause pain and stiffness around the thoracic spine.
Immediate Techniques for Pain Relief
For acute episodes of upper back discomfort, applying a gentle warmth or cold compress can provide immediate temporary relief. Heat helps relax tense muscles and increase blood flow, while ice can reduce sudden inflammation from a muscle spasm. Apply either for a maximum of 15 to 20 minutes at a time, ensuring a towel is used as a barrier to prevent burns.
Simple, safe movements can also release immediate tension. A modified cat-cow stretch, performed on hands and knees, gently mobilizes the thoracic spine by alternating between an arched and rounded back position. Gentle shoulder rolls and scapular retraction exercises, which involve pinching the shoulder blades together, help to activate and relieve the strained muscles between the shoulder blades.
Seeking a prenatal massage from a certified therapist can target the overworked muscles, offering relief from tightness. If a professional massage is unavailable, a partner can use light pressure to rub the muscles flanking the spine. Taking a short break and changing position can also interrupt the cycle of pain, especially if the discomfort began after prolonged standing or sitting.
Lifestyle Adjustments and Posture Correction
Long-term management of upper back pain relies on consistent postural correction and supportive habits. A properly fitted, supportive maternity bra helps manage the strain caused by increased breast weight. This support helps pull the shoulders back and reduces the forward pull on the thoracic spine muscles.
When sitting, it is important to choose a chair that provides good lumbar support, or to use a small pillow placed behind the lower back to maintain the spine’s neutral curve. The hips and knees should ideally be kept at approximately a 90-degree angle, with feet flat on the floor, to ensure proper spinal alignment. When standing for extended periods, resting one foot on a low stool can shift weight and reduce overall strain on the back.
Choosing a good sleeping position is important for spinal health. Sleeping on the side, particularly the left side for optimal circulation, with a pregnancy pillow placed between the bent knees, helps keep the spine aligned. Light, low-impact activities such as walking, swimming, or prenatal yoga strengthen the core and back muscles without placing undue pressure on the joints.
Recognizing Warning Signs and When to Seek Medical Help
While most upper back pain during pregnancy is musculoskeletal, certain symptoms warrant an immediate call to a healthcare provider. Sudden, severe, or debilitating pain that does not improve with rest or home remedies should be evaluated, especially if accompanied by other systemic symptoms.
Upper back pain coupled with a fever, chills, or a burning sensation during urination could indicate a urinary tract infection that has progressed to a kidney infection. Though rare, sharp, unremitting pain that radiates to the front or side, or pain accompanied by shortness of breath, should be promptly checked to rule out cardiac or pulmonary issues.
Pain that is rhythmic, feels like cramping, or is accompanied by vaginal bleeding should also prompt an urgent medical consultation, as these can be signs of preterm labor. If any back pain is accompanied by numbness, tingling, or weakness in the arms or legs, this could signal nerve compression and requires immediate professional assessment.