Most of us are familiar with the idea that changes to body shape during pregnancy can cause low back pain.  As weight and size in the abdominal area increases body weight is pulled forwards causing the curve in the low back (lumbar lordosis) to increase.  Because the small joints of the spine are at the rearmost part of the back, they can be compressed by the increase in lordosis and this can give rise to pain.

To keep the body upright and the eyes level, the body automatically compensates by increasing the forward curve in the upper back (thoracic kyphosis).  This in turn pushes the shoulder girdle forward.  At the same time breast development occurs further adding to the pull forwards and downwards.  These secondary changes in posture can also have dramatic effects.  Increased pressure in the pectoral girdle causes increased pressure at the top of the arm which reduces drainage in the arm and can predispose to problems like carpal tunnel syndrome.  Other knock on effects can be problems with the neck and headaches.

After childbirth many new mums focus on improving strength in the abdominal and pelvic areas.  This is great for supporting the low back.  But the upper back shouldn’t be overlooked either.  As well as the problems with posture in this area many new mums also find themselves breast feeding as well as lifting and carrying a baby throughout the day which compounds the tension in the upper back and neck.

Despite the need to constantly focus on the baby, mums need to look after themselves too! If you can find a few minutes in your hectic schedule here’s a stretch that may be of help:

Stand in a doorway placing your right forearm upwards on the architrave.  Make sure your elbow is the same height as your shoulder or just above it.  Then take a half step back with your left leg turning the toes of your left foot outwards by ninety degrees.  Gently bend your right knee to lean through the door, feeling the stretch in the front of your shoulder girdle (pectoral muscle).  Hold gently for thirty seconds then reverse these directions to stretch the other side.

Remember this should be a gentle stretch and never painful so if it hurts stop.  Of course if you get persistent problems don’t forget to seek advice from your local osteopath or other health professional.