While lower back pain can be the most common type of back pain for pregnant women, many also find themselves with middle back discomfort.
Back discomfort during pregnancy in general has several causes.
Pregnancy hormones are among the main culprits in causing back problems.
Pregnancy hormones can cause water retention in joints and ligaments, creating tightening around the joints.
The hormone relaxin actually loosens the pelvis in preparation for childbirth.
This loosening can cause pain and instability in the pelvic region, extending all across the back.
Sometimes an abdominal muscle can split, causing even further instability.
Just as with lower back pain, middle back discomfort can be greatly alleviated through correct posture.
The most important thing is to try to avoid arching the back.
This is very tempting when your stomach seems to be pulling you forward, but do your best to resist, because a lot of back discomfort during pregnancy can be traced to the muscle fatigue caused by incorrect posture.
Most middle back discomfort is due to muscle strain and fatigue.
This is only made worse by any motions that involve bending and lifting.
Sitting or standing for long periods of time can cause pain as well.
If core muscles are weak, discomfort will be even further increased.
The best way to deal with back discomfort during pregnancy is to ideally, start back and abdomen-strengthening exercises before becoming pregnant.
If you start to feel pain, lie down in a reclining position for a while.
In the third trimester, you may want to lie on your side.
Continue to do strengthening and stretching exercises for your core muscles at least every few days throughout the pregnancy.
Be sure to wear comfortable, flat, and cushioned shoes if you are going to be doing a lot of standing and walking.
If possible, participate in swimming or water aerobics to take pressure off your spine.
Another way to avoid middle back discomfort is to sleep on your left side.
This is the best position to get blood flow to the baby, and you are unlikely to strain anything further in that position.
If the back discomfort during pregnancy is ongoing and severe, it might be a sign of fetal distress.
If fever, bleeding or severe cramping accompanies any sort of back pain, contact your doctor immediately.
Besides muscle pains, there are some other things that could contribute to middle back discomfort.
Constipation, heart and lung problems, or urinary tract infections could all be potential causes of back pain.
If you do your exercises and get plenty of rest, and the pain still doesn't subside, there is a possibility that it is due to one of these things, and you should contact your doctor in any case.
Back pain can be considered a normal part of pregnancy, but there are things you can do to alleviate it.
Ideally, you should start strengthening before you become pregnant, then continue to do exercises until close to the birth.
Try not to stand or lift, and get plenty of rest if you're sore.
All the pain will be gone after baby is born.