Postnatal Exercise - Managing Back Pain, Part 2
19/10/2010

Previously we have discussed lower back pain, what contributes to it, how to manage it and what exercises are best to help alleviate it; in this section we are going to take a look at upper back and again identify it causes, how to manage it and then what exercises are best to combat it.

Why do I get upper back pain?

As you are aware during your pregnancy your pelvis tilts increasingly to the front ans the weight and size of your bump increases, not only can this contribute to your lower back arching, the added weight can also encourage bad posture in your upper back, typically causing your shoulder to round. This isn't helped by the fact that if you choose to breastfeed once you have given birth, the position in which you feed then also encourages your shoulders to round, other everyday activities such as carrying a car seat or your baby, lifting and pushing a pram (if it's not at the right height) also have a very similar effect. When your shoulders round it stretches the majority of the muscles in your upper back causing them to become weak, this together with reduced core strength is a massive factor in why you will experience upper back pain.

How do I manage, or eliminate upper back pain?

If you are feeding something that will definitely cause your upper back to round will be tightness in your chest, it therefore becomes important for you to stretch the upper, middle and lower parts of your chest. Even if you aren't feeding this may still be a contributing factor so do stretch your chest, perform 3 sets of 30s at each level and do this at least 5 times a week. It is also important for you to strengthen your upper back, variations of rows would achieve this, and finally you must take into account your everyday activities. Try not to carry a car seat too frequently, instead use a sling, if you do carry a car seat then make sure you switch the side at which you hold it otherwise one side of your body will get strong and the other weak, also make sure the handles of your pram at set at the right level so that you are not hunching over to reach them.

What exercises are best to strengthen my upper back?

Variations of rowing exercises will be very effective, for example the bent over row, upright row and vertical row. We have a YouTube channel where most of the exercises I have outlined can be found, just search Fitness4Mum, although they are being performed by a prenatal woman they are still applicable postnatally however it would be a good idea for you to increase the reps and decrease the rest, for example perform 3 sets of 15 reps with 30s rest between sets.