Upper Back Pain Between Shoulder Blades Pregnant

3) Growing Size of the Uterus

Two parallel abdominal muscles separate along their center seam as the uterus grows to make room for the baby. The separation may make posterior pelvic pain worse because these muscles run from the rib cage to the pubic bone.

Additionally, the spinal cord’s blood vessels and nerve endings are pressed by the growing uterus. As patients near the third trimester, upper back pain usually gets worse. The pain gets worse when they lie on their back, so some patients may need to take painkillers.

Additionally, pregnancy alters the patient’s posture, which impacts their mobility. The patient’s posture gradually changes due to weight gain and a growing uterus, which strains and presses the spine.

Patients suffering from upper and lower back pain can find some relief by maintaining good posture, which also prevents them from feeling as though they are going to fall over whenever they move. It’s best to speak with a healthcare professional about how to maintain proper posture while the patient is pregnant as there are recommended ways to stand, sit, and lie down.

1) Changes in Center of Gravity

A pregnant woman experiences many physical changes, including larger breasts and bellies to accommodate the baby and its needs. Women who are pregnant must stretch their neck muscles and pull their shoulders for extended periods of time to adjust to changes in their center of gravity.

They strain their spine in an attempt to stay balanced, which leads to upper back pain and thoracic pain. As the body moves past the early stages of pregnancy, the center of gravity moves toward the front, causing muscles to shift and hurt.

The body’s production of relaxin, a hormone that aids in the body’s preparation for a healthy pregnancy and delivery, is another potential cause of back pain associated with pregnancy. This hormone eases the pelvic floor muscles and ligaments in conjunction with progesterone. Pregnant women frequently experience pelvic girdle pain that may radiate to their upper back due to the changes in body weight and loosened joints and ligaments.

1) Wear the Right Clothing and Footwear

Dressing up during pregnancy is a great way for mothers to increase their sense of beauty and self-confidence. To prevent causing back pain, it’s still crucial to put comfort and support before anything else. Here are some clothing tips for expecting mothers:

  • Wear light and comfortable clothes instead of outfits that are too tight.
  • Choose clothes that also provide support to the stomach. Maternity pants and abdominal support garments aren’t required, but they greatly help patients maintain a good posture and relieve pressure on their backs.
  • Avoid belts, garters, slacks, and tight bras that don’t offer much support because they might restrict blood flow.
  • Avoid wearing heels that put extra strain on your back and hips. Opt for comfortable sneakers and closed shoes instead.

    Despite the fact that a growing belly may make it difficult to maintain an upright posture, poor posture only makes the upper and lower back pain worse. Maintaining a neutral spine while walking will help the spinal column by relieving some of the strain. Aim to switch positions frequently to avoid putting too much stress on one area.

  • When Standing: Stand straight with each shoulder blade placed back and relaxed. Make sure to keep the chest high and avoid locking the knees. If needed, build a good base of support and distribute weight on both sides by keeping a wide stance.
  • When Sitting: Sit on chairs with good lumbar support or always bring a lumbar support pillow with you to provide the right support for your spine. Avoid crossing the legs. Make sure to keep the feet flat on the floor and there’s at least a shoulder-width space between them. If the feet don’t feel comfortable on the floor, consider using a footstool. Lastly, the hips should be at approximately 90° to have proper support.
  • When Lifting and Carrying Objects: Heavy lifting should be avoided whenever possible, but when it is necessary, use proper body mechanics. Lifting should always be done with the object facing you and kept close to your body. This decreases the pressure placed on the back. Avoid twisting the body and never bend back.

    Pregnant? Here’s how to relieve the tightness in your upper back by myPhysioSA for her Womens Health

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