Are you struggling with back neck and shoulder pain while pregnant? Here are five ways to help ease the pain - Health shots

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A single of the well acknowledged problems that arise during the pregnancy period can be back and neck discomfort. In actual fact, it’s been estimated that over 50% of women who are pregnant have some degree of discomfort. The neck or back pain may be a possibility at any point during your pregnancy, however typically, it occurs after the birth, i.e., in the final 3 weeks of the pregnancy. Thus, the pain of cervical and back could be considered normal part of the pregnancy.

The pain in your back can affect your daily routine and affect your sleep. We will look at the most common causes, and how you should take to alleviate the pain you experience.

Here are four reasons for back and neck pains during pregnancy:

1. Hormonal changes

Throughout pregnancy, there is an increase in hormones (both estrogen and progesterone) and relaxin, which aids in relaxing ligaments and joints and eases delivery. These changes could alter the capacity to bear weight of ligaments and muscles and cause discomfort.

2. Postural changes

Because of the increased weight of the pregnant womb, the body can be prone to move forward, which could cause strain on the muscles in the back. This can strain muscles in your lower back and cause back discomfort during pregnancy. Increased weight means that there is more strain on joints, muscles, back, and neck.

Backaches and pains back are common during pregnancy. Image courtesy: Shutterstock

3. Lack of regular movement

Being in static positions for extended periods during pregnancy can cause muscles to become stiff and sore. If you’re pregnant, moving around can help keep muscles warm. The lack of portability causes firmness and can cause neck pain in later stages of pregnancy.

4. Poor posture

It is a rise in the lordosis (the growth of the lower back curve of the spine) due to the pregnancy weight. This could further cause back discomfort.

Here are five ways to avoid back and neck pains during pregnancy:

1. Adjust your posture

The pain in your neck and back is easily treated by changing your posture when sitting or standing. Keep the back straight and bring your abdominal muscles in. As you get up from your bed, always move to the side and then stand up. Avoid wearing heels.

2. Keep active

Regular exercise and pregnancy-safe exercises can help you stretch your muscles and relax your body and reduce tension.

Exercise is an essential aspect of a healthy life However, over-exercising isn’t. Image courtesy: Shutterstock

3. Make use of pillows

Keep moving, but along with it, lay on your left with an extra pillow between your legs. This can also alleviate the pain.

4. Cold compress

A cold/warm compress can help in easing neck and back pain to a certain extent. It is recommended to use it regularly because it relaxes muscles and helps them ease. Acupuncture is a different method to relieve discomfort.

5. Massage

Massage your body parts can help greatly in keeping back as well as neck pains from becoming extreme. It will reduce the strength of your muscles and tissues. Additionally, it increases the supply of blood and reduces the feelings of stress and anxiety.


While back tension is considered to be a typical condition, there are circumstances where medical attention is required. If the pain is serious and remedies at home appear to be ineffective seeking out a physician is a wise choice to prevent any problems.