What Your PT Wishes You Knew About Upper Back Pain
At Pipperly, we know motherhood brings immense joy, but it also introduces new physical challenges. One common issue many new mothers face is upper back pain, often stemming from the demands of caring for a newborn. Understanding the causes and implementing effective strategies can make a significant difference in your postpartum recovery.
Understanding the Causes
Several factors contribute to upper back pain during the postpartum period:
- Postural Changes: Pregnancy alters your center of gravity, often leading to a forward head posture and rounded shoulders. After childbirth, these postural adaptations can persist, causing strain on the upper back muscles.
- Breastfeeding and Baby Care: Frequent nursing, bottle-feeding, and carrying your baby can lead to sustained positions that strain the upper back and neck muscles.
- Hormonal Effects: Relaxin, a hormone released during pregnancy, increases joint laxity. This can affect spinal stability and contribute to discomfort in the upper back region.
- Muscle Weakness: The core and upper back muscles may weaken during pregnancy, reducing support for the spine and increasing the risk of pain.
Effective Strategies for Relief
Addressing upper back pain involves a combination of exercises, posture awareness, and self-care techniques:
1. Strengthening Exercises
Building strength in the upper back and core muscles can provide better support for your spine:
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Wall Angels: Stand with your back against a wall, arms raised to shoulder height, and elbows bent at 90 degrees. Slowly raise and lower your arms, maintaining contact with the wall. This exercise helps improve posture and strengthen the upper back muscles.
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Thoracic Extensions: Sit on a chair with your hands behind your head. Gently arch your upper back over the backrest, then return to the starting position. Repeat several times to enhance thoracic mobility.
2. Stretching Techniques
Regular stretching can alleviate muscle tension:
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Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. This pose gently stretches the upper back and shoulders.
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Thread the Needle: Begin on all fours, slide one arm underneath the opposite arm, and rest your shoulder and head on the floor. Hold the stretch and repeat on the other side to relieve tension between the shoulder blades.
3. Posture Awareness
Being mindful of your posture during daily activities can prevent strain:
- Feeding Position: Use pillows to support your baby during feeding, keeping your back straight and shoulders relaxed.
- Lifting Techniques: When picking up your baby, bend at the knees and keep your back straight to reduce upper back strain.
4. Self-Care Practices
Incorporate self-care into your routine to manage discomfort:
- Heat Therapy: Applying a warm compress to the upper back can relax tight muscles.
- Massage: Gentle massage can increase blood flow and reduce muscle tension.
- Rest: Ensure you get adequate rest to allow your body to recover and heal.
When to Seek Professional Help
If upper back pain persists despite these strategies, consult a physical therapist specializing in postpartum care. They can provide personalized assessments and develop a tailored exercise program to address your specific needs.
Meet the Author
Piper is a pelvic health specialist passionate about helping women rebuild posture, core strength, and confidence through evidence-based movement and everyday strategies.
Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider or a qualified pelvic health professional before starting any new exercise or rehabilitation program, especially if you are pregnant or postpartum.