Scapular Retraction To Treat Upper Back Pain During Pregnancy
There are many factors that can cause upper back pain during pregnancy, including depression and hormonal changes. The hormone relaxin, for example, prepares the human body for pregnancy and childbirth — but it can also cause some unpleasant side effects, such as body aches and pains. Hormonal changes during pregnancy can also cause loose lines and muscle tone, which makes them work harder — and thus upper back pain during pregnancy.
Describe The Anatomy Of The Upper Back
When we talk about the upper back, we are mainly referring to the thoracic spine. This is the area between the bottom of your neck and your ribs. However, the upper extremity pain is not limited to the spine. You can deal with problems with your scapula, your ribs, and any part of the muscles in that area. That is part of what makes diagnosing your above pain difficult. Now, let’s cover some of the reasons why pregnant women experience such high back pain.
What Is Back Pain During Pregnancy?
Back pain during pregnancy usually takes the form of pain, stiffness, and pain in the upper or lower back and hips that may extend to the legs and buttocks.
When Does Back Pain During Pregnancy Start And End?
Unfortunately, back pain can start early in your pregnancy. Some women experience it in the first trimester, but for most women, back pain begins around the 18th week, at the beginning of the second trimester. It can continue or sometimes get worse as the second trimester continues and especially in the third trimester until you give birth (which is sometimes replaced by postpartum back pain!).
Just as many different areas can cause upper extremity pain, there are many different reasons for upper extremity pain that can develop during pregnancy.
Some of them are given, especially the weight gain in front of you that affects your posture. But, some of this may surprise you.
- Changes In Body Weight & Posture
We will start with the most obvious cause of thoracic pain during pregnancy. As your pregnancy progresses and you gain more weight, not just in your abdomen, but everywhere, it greatly affects your posture.
You will probably improve the slouch, especially in the second and third trimesters. Standing for long periods during the day will only aggravate the problem, as will your pain.
- Changes In Uterus & Balance
Another cause of high back pain during pregnancy is actually due to changes in your uterus. As your muscles relax during your 9 months, your uterus will stretch. Pregnant women will need to compensate to maintain their balance, which will put a lot of pressure on their spine. This is part of where the pain comes from, but the changing uterus itself also causes direct pain.
As your uterus continues to grow with pregnancy, it pushes the emotions on your back. This causes even more pain. However, you may also feel upper back pain during pregnancy due to dorsalgia.
- Changes In Hormones
You probably know that your hormones change during pregnancy. One of these increased hormones is known as relaxin, which does exactly what the word implies: it relaxes everything in your body.
This is what causes frequent urination but also causes severe pain throughout your body. Your muscles and tendons will relax, which sounds like a good thing, but it is not. Specifically, your pelvis and the lines around that area will relax and change. This causes severe pain in your spine, which leads to a lot of pain.
There are a number of other causes of high back pain during pregnancy, but these are the most common. Now, let us help you start feeling better, with some tips to relieve discomfort.
Common Ways to Treat Upper Back Pain While Pregnant
Fortunately, there are many steps to reduce the pain that you can take to relieve back pain. Here are some remedies to alleviate the pain during pregnancy.
1. Take Care of Your Shoes
This is not the kind of smoothness in those stilettos. Heels will put unnecessary stress on your spinal cord and will directly contribute to more pain. Wear flats as much as possible and choose the ones that fit best, are made of natural materials, and have good footing.
2. Keep the Right Position
Yes, it can be very difficult to stay upright when your stomach is pushing your posture forward. But you should keep your shoulders relaxed and your spine straight, especially when walking to reduce the load on your spinal column. Change your position as often as possible to avoid placing too much stress in one place.
You should also learn to bend your body properly now that you are carrying a lot of extra weight. Bend your knees first before leaning down and lift your body with your knees instead of your back.
3. Sleep in the Right Place
Lying on your back is not easy as all that weight is piled up on you so you have to turn to lie on your right side. You can use those pillows specially designed for pregnant women to improve your sleep quality.
4. Do Exercise
Because you are carrying all that extra weight, exercise may be the last thing you want to do. But moving your body is important so that you do not get overweight. For most women, 14 pounds of pregnancy weight is enough. Try not to exceed the limit of weight gain. Walking and swimming are good exercises for pregnant women. Make sure you get your doctor’s approval first before doing anything strenuous.
Maintaining A Neutral Posture Also Helps:
Keep your chest up and shoulders back but relaxed. Keep your knees slightly bent. Maintain a good foundation for support. Keep a wide posture and distribute the weight evenly between the legs. If you have to stand for a long time, try to rest one foot for a while, and then on the other. For example, see if you can find a ladder that you can use to change your feet.
Make sure you sit in a chair with good lumbar support. Even better, buy a lumbar support pillow. Supporting the lower back allows the back muscles to relax. Keep your feet flat on the floor, shoulder-width apart. The hips should stay at a 90-degree angle. Make sure you sit in a chair high enough to do this. If it is too high, try placing the feet on a chair or ottoman.
Pregnant women should sleep sideways between the second and third trimesters. A strategy to maintain a neutral spine during sleep is to use pillows. Place a pillow between the knees. You can also put one under the abdomen. Some pillowcases are below the neck and cervical spine. Visit Us: Back Pain Treatment in Richardson
- Avoid Heavy lifting
Avoid lifting weights and use appropriate body weights when lifting. Keep things close to the body. This reduces the force placed on the back. Bend from the knees and lean against the waist. Never bend the back when lifting heavy objects. Never twist when lifting. Wait until the object is high and close to your body before rotating or turning.
- Supportive Clothing
It is important to wear a strong, supportive bra. Supportive shoes can also be very helpful. To keep the spine neutral, make sure the shoe does not have a heel. Choose clothes that are comfortable during your pregnancy.
Exercising during your pregnancy keeps your back muscles strong. It helps them to support your growing child. It prevents back pain and relieves the pain you already have. Always consult your doctor before starting a new exercise program. This is especially true if you are pregnant.
Daily stretching can prevent or alleviate the above pain. These two tests are useful because they reduce postural stress:
- Doorway Pectoral Stretching
“Stand on the door frame and place your arms on the door frame at the top of the shoulder and the elbows bend at 90 degrees. Put one foot forward and then gently move forward until you feel a slight stretch from the front of the chest to the front of the shoulders. Hold for 30 seconds and repeat 3-5 times several times a day.
- Scapular Retraction
After you have finished stretching the above, keep your arms at your side and relax. Gently press your shoulder blades together. Imagine trying to hold a pencil between them. Hold this position for 5 seconds. It is best to do this several times a day.