Upper back pain is one of the most frequent complaints of pregnant and post-partum women. This pain is usually located between the shoulder blades and the spine and can range from sharp to dull to just a “stuck” feeling. This pain is very common during these life transitions due to the major changes happening in the body and with your movement patterns. During pregnancy, the breasts are often one of the first places you will notice a change, which causes and increased strain on the upper back musculature and joints. In the post-partum stages for breastfeeding women, the breast volumes are constantly fluctuating which can cause strain on the upper back due to the continuously changing forces. As humans, we tend to work with our arms in front of our body promoting and increased rounding of the upper back, especially as we fatigue. Motherhood increases this posture significantly as you are usually fatigued and constantly in a forward, rounded posture while holding, rocking, feeding, pumping, etc.
Here are three movement-based exercises to promote upper back extension and get you out of the forward, rounded posture. These exercises are beneficial for all expecting or new moms – and honestly, EVERYONE!
- THORACIC EXTENSIONS
Begin sitting in an upright chair (a dining room chair or office chair works the best). Interlace your fingers behind your neck to stabilize your neck. Lean back over the chair while trying to reach your elbows toward the ceiling. Remember the goal is to get movement in your upper back so try not to move your lower back or neck/head too much. Hold for a second then slowly move back to the starting position and repeat 15-20 times.
- SCAPULAR RETRACTIONS
Begin sitting, standing, or even laying down. Slowly squeeze the shoulder blades together while pushing your shoulders away from your ears. Hold this position for 5 seconds then slowly release. Repeat 15-20 times. Remember to breathe and try not to arch the back or pull the elbows behind you.
- ARM DRIVERS
Begin standing 2 feet away from a wall with both arms straight out in front of you and hands on the wall even with the shoulders. Take one hand and reach under the opposite arm then reach the same hand toward the far wall. Do this movement 10-15 times then repeat on the opposite side.
If these symptoms sound familiar, physical therapy could be very beneficial for you to help reduce your pain and teach you improved movement and postural strategies. If you have pain that goes up or down the spine or are noticing numbness/tingling into your arms, physical therapy can help to identify the source of these radiating symptoms and resolve them as well. Please contact me if you would like to learn more about your upper back pain or would like to discuss how Life Changes Physical Therapy can benefit you!