As a mom navigating the demands of motherhood and daily responsibilities, you’re no stranger to the challenges that come with it, including upper back pain. From managing the needs of your little ones to balancing work and household tasks, the demands on our bodies is endless. In this article, we’ll explore practical strategies, upper back pain stretches, and expert insights tailored to busy moms like you. Whether your mom goals involve defeating back pain or enhancing self-care, we’re here to support you every step of the way.
Understanding Upper Back Pain
When you have that achy, sometimes burning pain, in between your shoulder blades and across the back of your shoulders, you want to find out why you’re having the pain, so you can make it stop. Upper back pain during pregnancy, postpartum, and beyond, can result from various causes and common triggers. The first contributor to upper back pain is your changing body during pregnancy, including the growing belly and altered posture. While body changes from pregnancy still influence postpartum upper back pain, new elements, such as caring for your baby and adjusting to different daily routines, also come into play.
Moms often have the natural inclination to stretch in the direction of the upper back pain, hoping it will alleviate the discomfort. However, the most effective approach involves moving in the opposite direction. When the upper back becomes strained and painful due to a rounded posture, the key is to stretch out of that position and focus on opening the front regions. This mainly including the chest and front shoulders. This reversal of movement can be so beneficial in relieving upper back pain and promoting improved posture and comfort. We’ll look at stretches to help in the next few sections.
Why is my upper back hurting?
Upper back pain can often be the result of staying in poor positions for extended periods. For moms this can include sitting at a desk, breastfeeding, or holding your baby for extended periods. These sustained postures can strain your upper back muscles and create discomfort. However, by making ergonomic adjustments in your daily life, you can reduce the impact of these positions on your body. Additionally, strengthening your upper back and core muscles can significantly improve your body’s ability to support itself during these activities. By addressing both the root causes of your pain and making these crucial adjustments, you can pave the way for a more pain-free and comfortable daily life. To learn about postpartum core strengthening & where to start – click here.
A. The Mom Life Effect
Lifting and Carrying The daily tasks of motherhood often involve lifting and carrying children, which can also strain your upper back muscles. The repeated bending and lifting can also lead to muscle tension and discomfort. Be mindful to change the side you are carrying your infant or toddler. This will help you avoid muscle imbalances and tension build up on just one side.
Breastfeeding Posture: Breastfeeding is a beautiful bonding experience, but it can take a huge toll on your upper back. The posture you adopt during breastfeeding can contribute to upper back pain. Making sure you have proper support with multiple pillows and demonstrate a relaxed posture can increase your comfort. To learn the best way to protect your back while taking care of you baby – check out our free guide here.
Prolonged Holding: Holding your baby in your arms for extended periods is a common practice, but it can result in muscle fatigue and discomfort in your upper back. Change holding sides, use a baby carrier, or hold your baby with back support whenever you start to get that achy feeling in the upper back.
B. Work-Related Strains
Desk Work Challenges: If you’re juggling work alongside your mom duties, desk work can become another source of upper back pain. Prolonged sitting and poor ergonomics can exacerbate discomfort, affecting your overall well-being. Back sure to use a back rest, change positions, and have the monitor at eye level.
Screen Time Struggles: With screens becoming an integral part of work and daily life, excessive screen time and poor screen positioning can strain your upper back. Make sure you have your screen at eye level as much as possible. Avoid bending your next down to look at the screen or off to one side.
Stress and Tension: The demands of mom life and work can bring about stress and tension, which may manifest as upper back pain.
How do you get rid of upper back pain fast?
When it comes to finding fast relief from upper back pain, it’s essential to combine targeted stretches, gentle exercises, and lifestyle adjustments. Focus on maintaining good posture, incorporating upper back stretches into your daily routine, and making self-care a priority. Seeking professional guidance can also provide effective strategies tailored to your unique needs. By addressing the causes of your upper back pain and incorporating these practices, you can make significant progress in your pain-free journey.
These methods can hep you manage and find relief from upper back pain in the comfort of your own home.
- Gentle Stretching: Incorporate upper back stretches into your daily routine to alleviate tension and improve flexibility. Exercises like shoulder rolls, wall angels, and chest openers can provide relief. See below for some great suggestions to get your started.
- Ergonomic Adjustments: Make sure your workspace, whether it’s a desk or a breastfeeding area, is ergonomically sound. Adjust your chair, keyboard height, and monitor position to support a more comfortable posture. Make sure during breastfeeding that your raise the baby up with pillows or folded towels. This ensure you are not leaning down and straining your back.
- Posture Awareness: Pay attention to your posture during daily activities. Practice good posture when sitting, standing, and even while holding your baby to reduce the strain on your upper back.
- Strength Training: Strengthen your upper back and core muscles through targeted exercises. Activities like gentle resistance band exercises or Pilates, can improve support and reduce pain.
- Self-Care and Rest: Prioritize self-care, relaxation, and getting adequate rest. Try using a heating pad or ice back for temporary quick pain relief. Reducing stress and fatigue can help alleviate upper back pain and promote overall well-being.
How do you relieve upper back pain during pregnancy?
Pregnancy Stretches
During pregnancy, finding effective stretches that address upper back pain while keeping the safety of both you and your baby in mind is essential. We’ve curated a series of gentle upper back stretches that are specifically designed for expectant moms. These stretches not only offer relief from upper back pain but also promote relaxation and well-being during this transformative period.
Stretch 1: Seated Upper Back Release
- Sit on a chair with your feet flat on the floor and your knees bent at a 90-degree angle.
- Place your hands on the back of your neck.
- Gently arch your back, leaning back over the top of the chair, looking upward or slightly tilting your head back.
- Hold the stretch for 15-30 seconds, feeling a comfortable extension in your spine.
- Relax and repeat as needed.
The seated extension stretch can help alleviate tension in your upper back and promote better posture and comfort.
Stretch 2: Kneeling Upper Back Extension
Creating Flexibility
- Begin by kneeling on the floor or a mat with your knees hip-width apart.
- Place a sturdy chair in front of you, and position it so that the seat of the chair is facing you.
- Kneel close to the chair and rest your forearms on the chair’s backrest, keeping your elbows shoulder-width apart.
- Ensure that your back is straight, and your head is in line with your spine.
- Gently push your chest forward, extending your upper back while keeping your hips stationary.
- Hold the stretch for 15-30 seconds, feeling a comfortable extension in your upper back.
- Relax and repeat as needed.
This stretch can be beneficial for relieving upper back tension and promoting better posture.
Stretch 3: Kneeling Twist
Enhancing Posture and Comfort
- Split kneel next to a wall
- Place your arms out, hands together on the wall at shoulder height.
- Gently twist your torso to the left, keeping your hands on the wall for support, and turn your head to look over your left shoulder.
- Hold this position for 15-30 seconds, feeling a comfortable stretch in your upper back and torso.
- Return to the starting position and then repeat the twist to the right.
- Perform the stretch as needed to relieve tension and enhance flexibility in your upper back.
Transition to Postpartum
The journey from pregnancy to postpartum brings about a shift in the nature of upper back pain. As your body gradually recovers from the strains of pregnancy and childbirth, new challenges may arise. Postpartum life often involves caring for your baby, adjusting to a different routine, and coping with the physical demands of motherhood. By learning effective stretches and technqiues, you can ensure a smoother recovery, better physical well-being, and a more comfortable start to motherhood.
How do you release tightness in your upper back?
Finding the best safe and effective stretches that work to alleviate upper back pain is so helpful for mom life. Take a look at these 3 great upper back stretches to aid get you started in your recovery journey. These stretches not only provide relief from postpartum upper back pain but also contribute to your overall well-being and mobility.
Stretch 1: Standing Pec/Shoulder Stretch
Easing Tension and Discomfort
- Stand upright with your feet shoulder-width apart.
- Reach your arms behind your back and clasp your hands together. Your palms should be facing inward.
- Straighten your arms and gently squeeze your shoulder blades together.
- Take a deep breath in and as you exhale, start leaning forward from your hips while keeping your back straight. Your head and chest should move downward, and your arms will naturally rise behind you.
- Continue leaning forward until you feel a comfortable stretch in your chest and upper shoulders. Be cautious not to overextend or push yourself too far.
- Hold this stretched position for about 20-30 seconds, breathing steadily and deeply.
- Slowly return to the upright position, releasing your hands and letting them rest by your sides.
This stretch can help alleviate tension and improve flexibility in your chest and shoulders. It’s important to perform it gently and not force the stretch to avoid overstretching or straining the muscles.
Stretch 2: Gentle Spinal Twist
Restoring Mobility and Flexibility
- Start by lying flat on your back on a comfortable surface, such as a yoga mat or a carpeted floor.
- Extend your arms straight out to the sides, forming a “T” shape with your body.
- Bend your knees and draw them up toward your chest.
- With your feet together, exhale as you gently lower your knees to the right side, aiming to bring them close to the floor. You can use your left hand to gently guide your knees down.
- Keep your shoulders flat on the ground to maintain the twist in your lower back and torso.
- Turn your head to the left, looking in the opposite direction of your knees.
- Take deep, slow breaths and relax into the stretch. Feel the gentle twist along your spine and in your lower back.
- Hold this position for about 20-30 seconds, allowing your muscles to release and relax.
- To come out of the twist, inhale as you bring your knees and head back to the center, returning to the starting position.
- Repeat the twist on the other side by lowering your knees to the left and turning your head to the right.
This lying down spinal twist is a stretch that can help release tension in your upper and lower back. Be sure to perform it slowly and mindfully, and if you experience any discomfort, adjust the range of motion accordingly.
Stretch 3: Doorway Chest Opener
Enhancing Posture and Comfort
- Stand facing a doorway with your feet hip-width apart.
- Raise your arms to shoulder level and bend your elbows at a 90-degree angle.
- Place your forearms and palms against the door frame, one arm on each side.
- Take a step forward with one foot to gently lean into the doorway, creating a stretch in your chest and shoulders.
- Hold the stretch for 20-30 seconds, feeling a comfortable tension in your chest.
- Relax and repeat as needed.
- This exercise can help relieve tension in your chest and front shoulder muscles, promoting improved posture and upper back comfort.
With these postpartum-safe stretches, you can navigate the challenges of upper back pain during this phase and experience a more comfortable, pain-free journey into motherhood.
When should I worry about upper back pain?
If you are experiencing upper back pain that is persistent, severe, or accompanied by concerning symptoms such as numbness, tingling, weakness, or pain radiating down the arms, discuss this with your healthcare provider. Additionally, if the pain is the result of a recent injury, accident, or trauma, it’s essential to seek medical attention promptly. Upper back pain that interferes with daily activities, sleep, or doesn’t improve with self-care measures warrants medical evaluation to rule out underlying conditions or issues that may require professional treatment. These experts can provide a comprehensive assessment, offer tailored advice, and guide you through a treatment plan that ensures your well-being and safety. Remember, always consult a healthcare provider or a qualified physical therapist when it comes to addressing upper back pain. Professional guidance ensures that you receive the specialized care you may need to address the root causes of your pain effectively.
Dr B Wrap Up
By understanding the common triggers of upper back pain and how to add effective stretches into your routine, you can start finding the relief you need. As moms, it’s common to place the well-being of our little ones above our own, inadvertently neglecting self-care. Yet, prioritizing your upper back health during pregnancy and postpartum is not only essential for your personal comfort but also for your ability to provide the best care for your baby. We wholeheartedly encourage you to make your well-being a priority by incorporating the stretches and exercises covered in this article and seeking professional guidance when necessary. By doing so, you can embark on a journey towards a pain-free and comfortable pregnancy and postpartum experience, allowing you to savor the precious moments with your child to the fullest.
Hi There! As a mother of four and a healthcare professional, I understand the challenges of pregnancy & postpartum back pain, first hand. After experiencing it myself and treating hundreds of individuals, I’ve gained invaluable knowledge on effective strategies, exercises, and techniques for tackling back pain during pregnancy and postpartum. My goal is to share this knowledge and provide a trusted resource for moms like you, empowering you to overcome back pain and embrace a healthier, easier motherhood
