As a chiropractor and a pregnant mom I realized there just wasn’t a ton of information on middle back pain during pregnancy. I would research back pain associated with pregnancy and the only thing that would pop up would be lower back pain. I was not having any lower back pain so those stretches and exercises, even though they felt good, did not help my middle back pain. I have some amazing tips for you moms with mid back pain.
Choose your pillows wisely
This is a huge one that really helped with my back pain. I was waking up in the morning with excruciating back pain. Once I found the right pillow combination my back pain was gone. Here is the secret combination that doesn’t require buying an expensive over advertised pregnancy pillow.
I have been sleeping on my back this whole pregnancy; it is the only way I can get any rest. You always hear you need to sleep on your left side. The reality is that your body will tell you if you need to flip onto your side or not. If you can get comfortable on your back- why not. If your blood flow is compromised your body is smart enough to let you know! That’s why towards the end we pregnant women toss and turn ALL night. Anyways back to the pillows. You might feel like you are buried in pillows, but this really works!
Two pillows under your head staggered so you are almost in a reclined position. One is slightly under your back and the other is under your head
Two pillows under you knees, so your knees are bent and comfortable
One pillow under each arm. I would rest my chin on one pillow while I was hugging it, and rest my arm on the other pillow.
One pillow shoved under your belly
One pillow behind your back
One pillow under your head
One pillow between your legs
Take it easy
As your baby goes through growth spurts you will really notice it in your spine. During these growth spurts if your body is telling you to take a break, you need to listen. I ignored this one and ended up flaring up my mid back after a long walk at the fairgrounds. I was in my second trimester and thought I had all the energy in the world, but at about 28 weeks my baby blew up. I/She must have gained 5-10 pounds over night. It just took a little while for my muscles to catch up with the weight gain. Be patient; it will pass. If you are early in pregnancy now is the time to start toning and strengthening your back muscles. Get into the gym, work on your core strength, do yoga, lift weights, do whatever you can so your body is ready for the extra weight gain. I know fatigue may get the best of you- It definitely got the best of me, but do your best.
Utilize chiropractic and acupuncture
I mean why not, you are going to be hitting your deductible anyways so you might as well use your benefits now. It will help make sure your joints are moving properly, and your muscles are as relaxed as possible. Call your insurance company because there are chiropractors and acupuncturist that are in network with your insurance plan. I did both of these and it really helped with my middle back pain. The chiropractor made sure my joint were moving properly, and the acupuncturist helped my muscles relax.