Upper Back Pain

[starrbabes]

Hi, first post in 3rd tri! Technically, I'm 2 days early, but thought it was close enough. Any of you ladies have upper back pain in late 2nd, early 3rd tri? What did you do to relieve it? So far, I've stayed pretty active, swimming 1-2x a week and prenatal yoga 2x a week, plus walking; so when the upper back pain started this week, it threw me by surprise. Heat, yoga stretches, a warm bath seem to only provide temporary relief for a short time. Do I need to strengthen my upper back muscles to support this growing baby? Any advice or tips?

 

[SabrinaKat]

It could be how you are sleeping, I had to put a pillow slotted at an angle underneath the pillows for my head, so that my upper body is slightly raised and bump is more comfortable. I find that if I don't, I do get a bit of pain in my shoulders.....

best wishes

 

[starrbabes]

Hmm, I hadn't though to the way I'm sleeping! Thanks for the tip.

 

[Mrs.Ping]

I have just started getting upper back pain this week and find that it has to do with my posture. I am used to slouching but now when i do it it makes my back hurt lots only thing that relieves it is laying down.

 

[emma.c89]

I got it too at bedtime!! It's gone away now but I think its to do with the way I sleep. On my left side with a pregnancy pillow between my legs and sort of hugging it?? certainly invest in a preg pillow if u dont have a OH to sleep ON at night lol x

 

[anti]

I know I shouldnt be in the third tri boards yet but I was just being nosey and I saw this thread!! I started suffering with upper back pain last week. It's near unbearable by the end of the day. I know these chairs at work dont do me any favours though! I finish work end of next week so I'm hoping its going to het better after that coz Im sure its the chairs I have to sit on... but I just wanted to say Im glad im not the only one! I've always had lower back problems - never upper back so was very surprised when I started getting upper back pain!

 

[Flowerpot]

I started with this a few weeks ago and my midwife said it was my posture and how I was sitting. I'm trying hard to keep my back straighter now and it does help a bit but some nights the pain is really bad to the point I end up lying in a warm bath for 20-30 mins at 2/3am!

 

[HoldOn2Hope]

Since you do yoga, I would try holding a forward bend and nodding your head and shaking it no. Also, if you put pillows stacked up or a yoga block under your lower back and breathe into that pose, it releases all sorts of tension in the back. It's helped for me. I have to do it a few times day, but it's certainly worth it.

 

[nervousnell]

I have had terrible upper back and shoulder pain since late 2nd tri. The best thing I have found to relieve it are warm baths and sitting on my birthing ball in the evenings rather than the sofa!

 

[littleANDlost]

I've had upper back pain since about 25 weeks. it's still there and have found nothing to stop it in the long run only to subside it for a short period of time. My midwife got me to get in touch with a physio who looks at it and did some stretches with me and basicly told me to put up with it till baby is born. not very good really. i do stretches every day now (main one that works is on all fours with a straight back and then pulling my tummy upwards and arching my back in a up ark, but you have to make sure not to bend your back downwards as this is bad apparently. I also put my hands on a wall about 3 inches below shoulder level and step back until my back is straight and my head is below my arms and then push my bum upwards.)

sorry i couldn't help more. would love to find out how others have gotten rid of theres

 

[starrbabes]

Since you do yoga, I would try holding a forward bend and nodding your head and shaking it no. Also, if you put pillows stacked up or a yoga block under your lower back and breathe into that pose, it releases all sorts of tension in the back. It's helped for me. I have to do it a few times day, but it's certainly worth it.

Thank you, I will try this pose (haven't yet)!

 

[starrbabes]

All good advice on different ways to stretch the back out! Thanks guys, I will start trying these. And I haven't picked up any pregnancy pillows yet either, so will be going and doing that this weekend, for sure.