How to Relieve Upper Back Pain During Pregnancy

Many people experience upper back pain during pregnancy, but the first thing you should do if you experience it is to consult your physician. Once you’re sure that your back pain is normal, there are simple steps you can take to reduce the strain on your muscles, encourage proper spine alignment, and reduce thoracic back pain during pregnancy. Heating pads, ice packs, and massage can all help—but if you’re still experiencing pain, a licensed physical therapist can suggest the best stretches for your upper back pain. Learn more about how to relieve upper back pain during pregnancy in this guide from IMPACT Physical Therapy & Sports Recovery.

If you’re located in the Chicago area, IMPACT Physical Therapy & Sports Recovery provides specialized pregnancy care at 8 convenient locations—South Loop, Lakeview, Hinsdale, Norridge, Orland Park, Naperville, Oak Lawn, and Champaign.

What Causes Pain in the Upper Back While Pregnant?

Upper back pain during pregnancy occurs when the weight of the baby and added body weight cause excess pressure on your muscles:

• As the baby and the uterus grow, your body’s center of gravity shifts forward. This places more pressure on your back.
• Your body weight may increase by 25 to 30% in a short period of time, and your back muscles may not be prepared to handle the extra strain.
• In preparation for delivery, the body releases hormones that loosen ligaments and muscles, which reduces stability in the pelvis and back. In turn, your back muscles need to work harder to maintain your posture.
• Breast tissue enlargement during pregnancy can modify posture and cause strain on the neck, shoulders, and thoracic spine.

Upper back pain can occur at any stage of pregnancy, but the causes and solutions may vary depending on the trimester.

• First trimester: Hormonal changes and early ligament loosening can lead to muscle fatigue and posture changes, sometimes causing mild thoracic discomfort even before weight gain.
• Second trimester: As your baby grows and your center of gravity shifts, back muscles work harder to support added weight. Gentle stretches, supportive shoes, and proper posture become especially important.
• Third trimester: Upper back pain is often more intense due to rapid weight gain, breast tissue enlargement, and pressure on the spine. Physical therapy and targeted exercises may provide significant relief during this stage.

Best Stretches for Upper Back Pain

Learning how to relieve upper back pain during pregnancy may be as simple as performing a few simple stretches at home. Try these movements to reduce some of the stress due to altered posture:

• Doorway pectoralis stretches. Stand in a door frame and place your arms on the frame, at shoulder height, with your elbows bent to 90 degrees. Place one foot forward and perform a gentle lunge movement until you feel a moderate stretch from the front of the chest into the front of the shoulders. Hold for 30 seconds and repeat 3 to 5 times, several times each day.
• Scapular retraction. Perform this stretch after the pectoralis stretch described above. Let your arms drop to your sides and gently pinch your shoulder blades together, imagining that you’re holding a pencil between them. Hold for 5 seconds, relax, and repeat 20 to 30 times, several times each day.
• Cat-cow stretch: Begin on your hands and knees. Slowly arch your back upward (like a cat), then gently dip your spine downward while lifting your head and tailbone. Repeat 10–15 times to release tension along the thoracic spine.
• Seated thoracic rotation: Sit upright in a sturdy chair with your feet flat. Cross your arms over your chest and gently rotate your upper body to one side, hold for 10 seconds, and repeat on the other side. This helps relieve pain between the shoulder blades during pregnancy.

Simple Ways to Reduce Pain in the Upper Back While Pregnant

If you’re worried that learning how to relieve upper back pain during pregnancy could require a major lifestyle change, rest assured that a few simple changes can go a long way. You will need to focus on avoiding activities that can strain your back muscles, and on keeping your spine neutral while standing, sitting, and sleeping:

• Engage in light physical activity or exercise. Activities that don’t put excess pressure on your muscles and joints, like walking or swimming, will keep your back muscles strong enough to support the extra weight.
• Dress for comfort. Invest in a high-quality supportive bra, loose comfortable clothing, and supportive flat shoes.
• Use proper lifting mechanics. If you can’t avoid lifting heavy objects entirely, be sure to use proper body mechanics to prevent pain in the upper back while pregnant. Face the object that you are going to lift, keep it close to your body, don’t twist your torso, and be sure to bend from the knees and not the back.
• Keep your spine neutral while sleeping. A body pillow placed between the knees and under the abdomen can help maintain neutral alignment of the spine. You may also want to purchase a memory foam pillow designed to support the neck.
• Keep your spine neutral while sitting. This is especially important if you work from home or are sitting for long periods of the day. Use a chair with good lumbar support, or purchase a lumbar support pillow to make your chair more comfortable—especially if you feel discomfort between the shoulder blades during pregnancy. Use a chair with good lumbar support, or purchase a lumbar support pillow to make your chair more comfortable. Your chair should be at a height that keeps your hips positioned at approximately 90 degrees and your feet flat on the floor.
• Keep your spine neutral while standing. You can reduce upper back pain during pregnancy by adjusting your posture to put the least strain on your muscles. Stand up straight, keep your shoulders back and relaxed, avoid locking your knees, and use a wide stance with your weight equally distributed on both feet.

Most upper back pain in pregnancy is normal and manageable, but some symptoms require medical attention. Seek care promptly if:

• The pain is severe or sudden and does not improve with rest.
• You experience numbness, tingling, or weakness in your arms or legs.
• Back pain is accompanied by fever, cramping, or vaginal bleeding.

Relieve Upper Back Pain During Pregnancy With Physical Therapy

If you’re still experiencing pain in the upper back while pregnant after trying all the methods outlined above, we can help! IMPACT Physical Therapy & Sports Recovery operates 8 convenient clinics across Chicagoland and Champaign—South Loop, Lakeview, Hinsdale, Norridge, Orland Park, Naperville, Oak Lawn, and Champaign. No matter where you are in the Chicago area, expert help is nearby. Contact us to request an appointment today.

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