Upper back pain during pregnancy is a common yet uncomfortable condition for many expecting mothers. There are several ways for pregnant women to cope with their symptoms in order to find relief. In this article, we discuss 7 tips that can help those suffering from upper back pain during pregnancy. With the right lifestyle adjustments, aches and pains during the nine months leading up to childbirth can be minimized or eased.

1. Visit a Medical Professional

It is highly recommended for pregnant women with upper back pain to meet with a healthcare professional. Medical personnel, such as a doctor, a physical therapist, or a chiropractor can suggest the best treatment plan for each individual patient based on their diagnosis and symptoms. Women should be sure to inform the doctor about any physical activity performed, any unusual sensations experienced in the back, medications taken for pain relief, etc. The doctor may prescribe some medications or other modalities for relieving the upper back pain.

Try Applying Heat or Ice

Applying heat or ice to affected areas of the back is one of the simplest methods of pain relief. When experiencing chronic pain and soreness, applying either a hot or cold compress can help to soothe the area and alleviate discomfort. Before applying a hot or cold pack, it is important to carefully read the instructions that come with the product, or to speak to a healthcare professional prior to using.

Practice Mindful Movement

Stretching and physical activity are essential for managing pain during pregnancy. Women should make sure to practice mindful movement such as Pilates, yoga, and light exercise to stay active and build strength in the back area. Additionally, mindful movement can help expectant mothers to stay connected to their body and keep in tune with any changes taking place in the nine months leading up to childbirth.

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2. Make Ergonomic Adjustments

In order to reduce their pain, women can make simple ergonomic adjustments to their lifestyle. Women should be mindful of their posture, especially when sitting for extended periods of time. To minimize pressure in the back of the spine, it is best to sit up straight, with the shoulders back, neck long, and the feet flat on the floor. Proper ergonomics can help to by alleviating pressure on the lower back and support a healthy pregnancy.

Opt for Loose, Comfortable Clothing

Clothing also plays a major role in ergonomic adjustments. It is best to wear loose clothing that are designed to expand as the belly grows. This ensures that the extra fabric will not put unnecessary strain on the upper back and shoulders. Supportive bras or body bands that keep the belly in place can also be very helpful in providing extra support while expecting mothers are pregnant.

Assess Your Sleeping Position

Women should pay attention to the position in which they are sleeping, as this can alleviate pressure on the back and provide comfort during pregnancy. Taking into consideration the shape of the body and the position of the baby, pregnant women should opt for positions that will keep them comfortable. Placing a pillow between the knees will help to support the spine and reduce strain.

3. Talk to Your Partner

During pregnancy, it is important for women to build strong communication with their partner and be open about the changes their body is going through. Women should talk to their partner about their pain and sensations, as this will help them to feel understood and provide a space where they can express themselves. Partners can also assist women during this stage of the pregnancy by helping with daily tasks or just being there as a source of comfort and support.

Take Breaks Throughout the Day

When going about their daily activities, women should take breaks regularly in order to rest and relax. Every now and then, women should take moments to pause and take deep breaths to reset their mind and body. Taking breaks allows women to focus on their body and how it is feeling and prevents physical stress on the entire system.

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Try Baba Ramdev Practices

Those experiencing pain can look into trying various Baba Ramdev practices. Baba Ramdev is a famous yoga teacher originally from India, and several of his teachings specifically address upper back pain during pregnancy. Through yoga and breathing exercises, he successfully provides effective relief for back pain and helps expectant mothers connect with themselves on a deeper level.

Final Words

Upper back pain during pregnancy is a very common issue amongst expecting women. Managing the discomfort throughout the nine month period is essential, as it can help women stay connected to their body and adjust to the many changes they will experience. Through the various lifestyle adjustments such as visiting the doctor, applying heat or cold, mindful movement, and talking to their partners, pregnant women can find the pain relief they seek.

People Also Ask Questions:

What can I do for upper back pain in pregnancy?

Women suffering from upper back pain in pregnancy can take several steps to find relief. This includes visiting a medical professional, applying heat or ice, mindful movement, and making ergonomic adjustments.

How can I prevent upper back pain during pregnancy?

Expectant mothers can prevent upper back pain during pregnancy by engaging in regular physical activity, stretching, and mindful movement. It is also important to wear loose, comfortable clothing and invest in supportive accessories such as maternity bras or belly bands.

Can chiropractic help with pregnancy back pain?

Yes, chiropractic can be an effective way to treat pain during pregnancy. Chiropractors can help to make corrections to the spine and improve alignment, as well as suggest treatments such as stretches and exercises.

How do you relieve upper back pain at home?

At home remedies for upper back pain include ice and heat, massage therapy, stretching, and self-care. Women should focus on preventive measures, such as avoiding lifting heavy objects and making ergonomic adjustments to the workplace.


Upper back pain during pregnancy is a very common issue amongst expecting mothers. Despite the discomfort, there are several strategies available to minimize the pain and help women regain their strength and energy during the nine month period. By engaging in mindful movement, making ergonomic adjustments, and talking to a healthcare professional, pregnant women can find relief and take better care of themselves.