Upper Back & Neck Pain During Pregnancy: Why It Happens and What Helps
- May 15
- 3 min read
Pregnancy changes your body in incredible ways, but those changes can also come with new aches and pains. One of the most common areas of discomfort during pregnancy is the upper back and parascapular region — the area between your shoulder blades. Many women describe it as a burning, aching, or tight sensation that gradually worsens as pregnancy progresses.
As your baby grows, your posture naturally begins to shift. Your shoulders may round forward, your head may sit farther in front of your body, and your upper back may become more curved. On top of that, the hormone relaxin increases throughout pregnancy to prepare your body for birth.
While this is essential, it also means your joints become less stable and your muscles have to work harder to support you and maintain good posture.
If you spend long hours sitting at a desk, driving, or looking down at your phone, these positions can place even more strain on the muscles of the neck and upper back. Over time, this can contribute not only to shoulder blade pain, but also tension headaches that radiate toward the forehead or behind the eyes.
The good news is that there are several simple exercises and strategies that can help relieve these symptoms and improve the way your body feels throughout pregnancy.
Doorway Pec Stretch (Watch Demo Here)
Tight chest muscles often contribute to rounded shoulders and upper back tension. To stretch them:
Stand in a doorway with your elbows bent and arms resting on the doorframe.
Step one foot forward through the doorway until you feel a stretch across the front of your chest.
Hold for 30 seconds.
Repeat 3 times daily.
Thoracic Spine Foam Rolling (Watch Demo Here)
Improving mobility through the upper back can help decrease stiffness and muscle tension.
Lie on the floor with a foam roller positioned perpendicular to your body.
Support your head with your hands.
Gently roll from your bra line to the base of your neck.
Avoid rolling into your lower back.
Perform 10–15 repetitions.
As pregnancy progresses, this position may become uncomfortable or difficult to get into. If so, discontinue and focus on other mobility options.
Serratus Wall Slides with Lift-Off (Watch Demo Here)
This exercise helps strengthen the muscles that support posture and shoulder stability.
Stand facing a wall with the pinky side of your hands against the wall.
Slide your arms upward in a “V” shape.
Keep your shoulders relaxed and avoid shrugging.
At the top, gently lift your hands off the wall for a moment before returning them back down.
Perform 3 sets of 6–10 repetitions, 3 times per week.
Postural Awareness
There is no such thing as “perfect posture,” and you do not need to sit rigidly all day. However, becoming aware of prolonged rounded positions can make a huge difference in your symptoms.
A few simple cues:
Sit or stand tall periodically throughout the day.
Relax your shoulders away from your ears.
Avoid locking your knees when standing.
Change positions often instead of staying in one posture for too long.
Heat and Ice
Both heat and ice can be helpful for relieving upper back and neck discomfort during pregnancy.
Apply for 10–15 minutes at a time.
Always place a towel or protective layer between your skin and the heat or ice pack.
Pregnancy discomfort is common, but it should not be something you simply have to “push through.” The right exercises, hands-on treatment, and movement strategies can make a significant difference in how you feel throughout your pregnancy.
At Core PT&P, we focus on finding the root cause of your pain and helping you stay active, strong, and comfortable throughout pregnancy and postpartum. If you are dealing with nagging neck, shoulder, or back pain, reach out to schedule an evaluation and start feeling better sooner.
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