Throughout your pregnancy, you might notice how many different pains accompany this process, which is both beautiful and also challenging. In the nine months you grow a full-on tiny human being, your body will undergo countless changes that come with some not-so-fun effects.
To combat some of the effects pregnancy can have on your body, upper back pain, in particular, it’s helpful to first understand what could be causing the pain and how to help reduce it. Sometimes it’s impossible to completely prevent it, but there are steps you can take to ease the pain and relax better.
What Causes Back Pain in Pregnancy?
Just like cause and effect, there is something happening in your body that is causing the back pain to begin with. Let’s explore what those reasons could be. Then we’ll talk about what to do about it.
Growing Pains
To start off with, you are not alone, mama. 50-80% of pregnant women report having back pain during their pregnancy. Usually, when hormone changes are the greatest, in the first and third trimesters, you can expect some pain due to ligaments and muscles having to stretch extra as your body grows and expands.
As your breasts grow, this also puts extra pressure on your back from getting used to added weight on your chest and an adjusted posture.
Believe it or not, your uterus is connected to your back. When your uterus is growing, the weight of your baby, water, and placenta continue to put pressure on it; this can cause upper back spasms and strain. If you also happen to have posture that would make a ballet teacher yell at you, this can cause strain on your back and result in back pain as well.
The causes of back pain during pregnancy are not in our control, they come with the natural progression of pregnancy, and that is okay! A potentially helpful mindset to have you begin experiencing some back pain is to remember that your body is doing everything it’s supposed to grow that wonderful little human being you love so much. But also, feel free to complain. A nice shout into the void is cathartic.
How To Combat the Pain
Even though we know the pain that’s caused by pregnancy is completely normal, it doesn’t mean you just have to sit there and endure it without finding any relief. If you love back massages, you are in for a treat because back massages are a fantastic way to ease pain and relax after a long day of sitting on your feet or sitting in a chair.
There are several massages your partner or friend can do for you that you will love and help with the pain. First, make sure you have quality pregnancy-safe oil or lotion to use during the massage to prevent friction and skin irritation. You can either do a self-massage with your fav wellness lotions or reach out to a professional massage therapist specializing in prenatal massage therapy.
Let’s look at the best massages that you can try.
Center of Upper Back Massage
This massage primarily focuses on the muscles connected to your spine in your upper back. To perform this massage, your partner is going to use their thumbs or knuckles to massage the muscles all along the side of your spine. Whoever is massaging you will most likely feel knots in your back.
This area of your back is famous for having many knots. Applying pressure and focusing on any knots they find will help release extra tension built up in your muscles. This is great to do regularly so that knots do not continue to get worse and will release over time.
A couple of techniques for releasing located knots include “stripping,” which is moving your fingertips or thumb over the knot. Another way is called “strumming” and includes moving the skin back and forth with your fingers in the same area with pressure to massage the muscles underneath.
Using both thumbs, one on each side of the spine, and pushing up towards the neck is super effective in releasing stress in the back and feels amazing, especially when the area is sore.
Trigger Point Therapy
This massage technique is much like the last one, by finding spots that have knots and releasing them, but focusing all along the back, not just one area. Usually, areas that are radiating pain and are sore to the touch are plagued by knots.
To find trigger points, have your partner find a painful area by moving their fingers along your back and stop when you tell them they’ve found the spot. It may twitch or feel really good when pressed on and have them lightly apply pressure with their fingers until some pain is released.
This massage can also be done with the back of someone’s elbow to cover more area and apply more pressure. Remember, you get to decide what is most comfortable and the amount of pressure that feels good to you, so communicate with the person giving the massage.
Deep Tissue Massage
These massages stimulate blood flow, which helps nutrients and oxygen get to the suffering muscles. Deep tissue massages also reduce inflammation in the muscles, which can cause pain.
To perform this massage, your partner can use a number of techniques to apply adequate pressure to your back muscles. They can use their elbow, knuckles, multiple fingers, and thumb rolls to deeply massage your back. Although they are being intentional with really getting into the areas that are sure, the massage should not hurt.
Ask your healthcare team before trying intense massage techniques while pregnant.
Compression Massages
These massages are done by placing one’s entire hands over the back muscles and applying pressure to the tissues with a slight rocking motion. The pressure of a compression massage depends on how much is comfortable for you and what feels best. Light or deep pressure can relieve stress and promote relaxation.
This type of massage will release tightness in the muscles and bring a sense of calm over you as you relax into the compressions. With many benefits associated with compression massages for your physical and psychological well-being, this type is worth the try.
Looking for more compression? Try compression socks!
What To Keep in Mind
Not only will you need some oil or lotion to get started, but you will also need to think about how and where you will be receiving these back massages. In the first trimester, you are usually still able to lay on your stomach, but as your baby bump grows and you can’t lay flat on it, you will need to improvise.
Sitting down with your back open is one way to receive a massage, although it may not be the most comfortable or easy for the person giving it. You can lay on your side with your back facing them, or you can try buying an inflatable pregnancy pillow that has a hole in the middle, allowing you to play on your stomach and let your belly hang.
Other Steps You Can Take to Reduce Pain
There are also other things you can do, in combination with the back massages, that will hopefully lessen the pain you are experiencing in your upper back.
Comfy Shoes
Making sure you’re wearing comfortable, supportive shoes that help your balance and stand straight is one thing you can do to make sure you are helping yourself have the correct posture and prevent unnecessary pressure on your back. If those high heels are bringing you down, lovingly put them in your closet for another day and chill out in some lush slippers.
Gentle Movement
Stretching can also soothe ligament and muscle pain. Pilates is a fun exercise you can try daily to correct postural imbalances and stretch areas that need some TLC.
Swimming is another activity you can do to get your muscles moving and stretching, also while taking extra pressure off your back. Swimming is a fabulous exercise during pregnancy and can help reduce back pain.
Pregnant Pillow
Making sure you’re sleeping supported throughout the night can also make a world of difference. Having a comfortable pregnancy pillow that supports your neck, back and sides can reduce pain throughout the night.
Swell Relief
If you’re prone to swelling, try a gel-based cream that alleviates the not-so-swell swelling, like Hatch’s Down, Girl Swell Relief. It’s made from all-natural ingredients, including ginger and mint; just perfect for the leg massage that’s calling your name.
Contact Your Provider for Pain Relief Advice
If you notice any sudden changes in your body that are concerning or your pain becomes unbearable, always contact your doctor. It’s better to double-check, and your doc will probs be glad to hear from you (they say they don’t have favorites, but please, they totally do).
You got this, mama. Don’t forget to take care of yourself and request some much-needed back massages. You deserve all the love and support. Your body is doing incredible work, so give yourself a shoutout and a little self-care.
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