Congratulations & Celebrations… for you have a baby time! Pregnancy is the best news in the life of every lady and why not, after all it is the biggest and most precious gift of the God. But with some gain, also comes little pain and so is the scene, when you are pregnant. Lot of care needs to be taken during this time. Due to hormonal changes, the body of the pregnant lady goes through many changes. One such change is upper back pain. Upper Back pain during pregnancy is quite obvious due to the changes in hormones at this time and increased weight of the mother and the baby in the womb but when it is about spending nine long months with such a pain, it becomes very tough to deal with. So, as a helping guide we have brought you with such an informative piece of article which will help you very much in taking best care of yourself especially when you are the victim of upper back pain during pregnancy. Let us understand the reason of this pain and then know the ways to get rid of it.


What is the reason of Upper back Pain during Pregnancy?

Generally, the focus is laid on the pre-natal lower back pain during pregnancy, but the problem of upper back pain has also been found in equal proportion. In medical language, the upper pack pain occurred during pregnancy is termed as Thoracic Spine. This generally occurs in the third semester of pregnancy but in few cases it might occur early as well, depending on one’s body and the changes that a woman goes through. It is important for you to understand the cause of upper back pain during pregnancy. A woman goes through various changes during this time and as per the medical science there is a reason to every change that a woman faces during pregnancy. So, is in the case of upper back pain. There are numerous reasons as to why women suffer with lot of upper back pain during pregnancy. Let’s understand.

Once you are pregnant, the level of hormones increases in your body speedily which at later stages also prepares the body of a woman for the delivery. These hormones result in relaxing the muscles and ligaments of the stomach and also loosening the muscles of the back portion. This happens so that the baby gets ample place to develop and grow freely. It is a truth that a pregnant woman’s weight step-up by at least 25%. Now as the pregnancy months pass, the size of the baby along with the size of the uterus, both increases which further results in increasing the pressure on the ribs which is the main support of the back to keep firm and strong. Due to the additional pressure caused by weight, the muscles weaken and cause severe upper back pain at the time of pregnancy. Secondly, one more reason for the upper pain during pregnancy is due to the mid of the gravity being wobbled by the baby in the womb which results in inclining the body frontward. Now, in such a situation the back muscles play a significant role in balancing the body weight. Thirdly, the increased size of the breasts could also be one of the reasons of this sort of pain as this leads the shoulders to bend much. This is one of the mandatory changes that the body goes through.

The truth is that all such symptoms are unavoidable and it is not advisable at all to go for pain killers at all as it might harm the health of your baby. Rather you can go for some easy exercises and some safeguards that will help you a lot to get relief from this pain and are also safe for the mother and baby both.



Luckily, there are some really effective measures that can help you a lot in curing the excess upper back pain to an extent. All you need to do is to take some extra care right from the first day of the pregnancy so that the entire time can be a memorable one. Below are few safeguards and interventions that will definitely prove to be a great help to you:

  1. Correct standing position:

Pregnancy time is a pampering time and every expecting mother loves it a lot. Every person in the family gives utmost importance to you and your health and so you can enjoy lots of rest in this whole duration. But at times, there are occasions where your presence is must and you cannot avoid standing. So, in order to ward off upper back pain from occurring, it is important that you follow the correct standing posture. Keep equal distance between both the legs so that the weight of the body which also includes the weight of the baby can be distributed equally. This implies least stress on the upper back portion. Hence, take care of how you stand if there is a requirement; strictly follow correct standing position only.

  1. Correct sitting position:

Like the standing posture, the mother to-be should follow the correct sitting position as well. Obviate the use of leaning chair or sofa, rather prefer sitting on the chair which ensures comfy lumbar support during your pregnancy time. You can even make the use of lumbar pillows on the back of the chair to add more comfort while sitting because when the lower back portion of the pregnant lady is supported in the right way, the chances of having upper back pain becomes minimal. While you sit, make sure that you keep your both the feet on the ground and the distance of the shoulder should be kept breadth aside. The reason behind such posture is that it assures an equalized dispersion of the entire weight with least stress on the back portion. So, the more comfortable your sitting pose is, the more relief you will be from any sort of back pain during pregnancy.

  1. Correct sleeping position:

Sleeping for extended hours, or even lying on the back for long duration are considered to be the causes of back pain during pregnancy. Manage the rest accordingly, meaning thereby, for some time you can sit and relax and for some time you can sleep and take rest. Do not remain in the same posture for a long time; keep changing (as per the advice) from time to time. The expectant mother is considered to sleep on one’s side in a safe position. It is considered to follow the right way of sleeping during pregnancy. Also, say NO to high pillows because it is the job of the pillow to assure the comfortability of the neck and back portion, both. So, prefer sleeping with flat pillows at least during these nine months. In your late pregnancy, it is better to sleep on the left hand side so that no extra force is implied by the uterus on the major vein that is situated on the right hand side of the stomach, named Vena Cava. It also helps in enhancing your blood circulation. A sound sleep works like blessing in disguise, for a pregnant lady.

  1. Go for some stretching exercises:

It is rightly said that when you are in pain, you will try all the necessary cures and opting for some stretching exercises is one of them. This might be of a great assistance when it comes to the upper back pain during pregnancy. There are two examples given under:

  • a) Doorway Muscular Pectoralis: – While standing nearby to the door; put your arms on the frame of the door and raise your hands to the height of your shoulder in such a way that your elbows are bent to ninety degrees altitude. Now put one foot forward and slightly bounce frontward till the time you experience little stretch at the forepart of your chest and shoulders. Stay in the same posture for about thirty seconds. This is it. Make the repetition of the same for about three to four times in a day, with ample of gaps.


  • b) Scapular recantation: – Once done with the above given exercise, you can relax your arms in the normal way and then lightly pinch the shoulder blades unitedly in such a way as if you are attempting to carry a pencil amidst them. Now hold the pose for about five seconds and then take a sigh of relaxation. While repeating this exercise, make various sessions of it and repeat it about 20 to 25 times per session.
  1. Yoga and Massage:

You can even take the help of daily massages by consulting a physiotherapist, while you are expecting. Their professional technique of relieving the pregnancy pain works superb. Also, if pain exists because it is a normal phenomenon during pregnancy, you can prefer palliating methods like: cold & hot water bag. In addition, there are specific pregnancy yoga classes which comprises of safe yoga especially for the expecting ladies and are highly helpful for the health of the mommy and the baby both. Such exercises not only relief from any sort of pain but also helps in easy and quick delivery too.

  1. Lift in the right way:

Pregnancy is a delicate time, so it should be handled with maximum care. It is strictly advised to not to pick the heavy weighted articles when you are expecting and in case if there is any urgent need to lift any normal weighted object, you are advised to keep these points in your mind: With an erect back stoop at your knees, elevate with your legs and bring the object nearby to your body and avert any sort of bend and lift motion. If there is a need to bend, bout your complete body along with the feet to confront the new place instead of pivoting at the waistline. You can follow the same style while picking up your little one post delivery. In case, if you need any sort of help, do ask for it, neither hesitate nor try doing any task which you are not comfy doing it.

  1. Be very active:

Always try to be an active mom! Make sure you confirm with your doctor for any of the daily exercises you perform. As per the advice of Dr. Harms, Swimming is the best exercise for an expecting woman. In his words, “It gives the muscles that are supporting your extra weight a break and helps with conditions such as varicose veins and ankle swelling.”So, stay active and energetic as much as you can because this further initiates the growth of your baby too. To add on, wear the inner wears which are very comfortable, nothing such that creates uneasiness.

Even if the above measures do not prove helpful, immediately contact your doctor so that they can actually know the reason and give the necessary requirement. But it should not be ignored in any condition. Though, the issue of upper back pain is obvious during pregnancy but many a times it might be due to pre-term labor or any other serious health issue, so should be treated as a priority. Curing upper back pain not only ensures a safe delivery but also helps you a lot in recovering quickly. Always be strong at heart and make a point that you should be the first one to care yourself because no one can understand your problem better than you even if they are your best care-takers.

Being pregnant or becoming mother is the most unique experience that a lady is bestowed with. Hence, enjoy every bit of it and this can be only done if you are completely healthy. Do memorize all the essential things mentioned above so that you can relish a happy and healthy pregnancy.

Are you having or had this experience in the past?? I would love to discuss more with you, please comment to share your experience with me and my readers.

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Congratulations! Time for party and celebration!! It’s a big news… you are mother to-be. Happiness is everywhere, after all.


Pregnancy is one of the most amazing and desired phase of woman’s life. After all, who does not love to be over cared and pampered! The mother-to be begins to see endless dreams for her upcoming child. Slowly and gradually, everything starts changing into the life of a pregnant woman. Right from the body changes to mood swings, food desires to daily dietary chart, everything undergoes a tremendous change and these nine months become the most memorable time of her whole life. So in order to alleviate a healthy, happy, safe and secure pregnancy; the would-be mother should first inhibit good and healthy eating habits in her daily life of nine months. Exercises advised by your gynecologists should also be a daily work. Pregnancy also brings a lot of responsibility with it. So, to fulfill it with utmost care and concern is the job of everyone around you but first and foremost you are the one to do so.


Desire for varieties of foods is the most common urge of every pregnant woman. Craving for food during pregnancy is completely normal but all you need to take care of is not eating any such food which later harms your baby in any way. Also, avoid over eating of anything. If you are less of experience, or are over loaded with the advice of your loved ones which has confused you a lot and are not sure about what to eat and what not to, then you can definitely have a word with your health doctor who will give you a detailed instruction on your pregnancy dietary chart. For some help, here we are presenting a list of 15 foods that should be strictly out of your eating habits at least for nine months.



Pregnancy is just not a period of nine months but much more than that. From day one, you need to be very conscious and take a lot of care of yourself. The more you care about yourself, the more care you will be able to deliver to the baby. This little angel changes your life completely right from the day when he or she enters your womb. Some changes in the daily lifestyle can help you a lot in leading a happy and healthy pregnancy. From here begins your first change, go and throw away that caffeine tin lying in your kitchen cupboard. This is one of the foods that should be strictly avoided during this extra caring time. Now the question arises, how does coffee impacts the pregnancy? As per the research it has been found that inspite of eating ample of healthy foods if you are consuming caffeine, your ultrasound report will always show your baby as underweight. It is really harmful for his/her health. At times, excessive consumption of caffeine also results to miscarriage. So, it is better to say No to caffeine during pregnancy. It is quite understandable that the desire of caffeine still exists and so can’t resist when it comes to chocolates as chocolates are good in caffeine. So it is advisable to restrict yourself to only 200mg of chocolate per day and not more than that at any cost. After all, it is the best gift that you are going to receive from the Almighty.



As per the elders in our home, it is advisable to eat more and more food because you are not the one who is eating; in fact you are two in number now. But when we talk about taking the care of the mommy and baby, then the mother should not eat foods with high calories. This results in increasing weight of the mother which is dangerous for the baby too. Gaining some weight during pregnancy as per the medical science is obvious but too much is rather hazardous for both. If the baby should not be underweight, it should neither be overweight too.



With the modernization in our lifestyle, everything is changing its form. Similarly, the trend of eating tinned foods has also become a part of this latest trend. Tinned foods are those foods that are preserved in a can or a tin and are ready to cook instantly. On one hand where normal cooking covers the entire long process, on the other hand these tinned foods reduces the time of cooking to minimum. But you are strictly advised not to eat any of such tinned fruits or salads. Irrespective of the fact, even if these branded tinned foods have an expiry date, packaging date or they guarantee of high nutrition value, such food should never be eaten during the pregnancy time. Prepare and eat healthy food only because nothing can compare the fresh cooked food.



Though as per the Food & Drug Administration, the sweetener found in the diet soda is considered to be safe and refined but as per the research the use of diet soda during pregnancy, results in raising the chances of preterm delivery. Such sweeteners heighten your desire of eating more and more sugar which in return also increases the requirement of insulin production in your body. All this further can become a reason of getting diabetes not only in you but the baby too. So, better to be safe than getting into such a risk and stringently deny the use of soda when you are in your pregnancy months. The two of many general and contrived sweeteners that are found in the market are: aspartame and saccharine.



Soft or hard… cheese should also be kicked out of your menu during these delicate nine months. It is a fact that cheese is tempting to eat but another fact is, cheese is very dangerous for an expecting woman. Whether it is the parmesan, cheddar or pizza’s mozzarella cheese, camembert, gorgonzola, Brie, Danish Blue and various blue veined cheeses, strictly avoid eating any of these while you are pregnant. All these variety of cheese have no water content in them and are quite prostrate to bacteria named Listeria. Though this bacterium barely causes any issue but during pregnancy the immune system of the mother to-be is somewhat weak and the body becomes more prone to attack. So it is better to avoid rather than suffer. Moreover, Parmesan and cheddar cheese is very hard and sturdy. Instead, having ‘paneer’ made from the fresh milk, is the best option. It is high in nutrition and very healthy for the mommy and baby both.



Though vegetables are highly essential for the body and very rich in vitamins and minerals but there are few veggies which should not be eaten at all, when you are mom-to-be. Few veggies like beans and radishes should be ignored as much as you can, even if you love to have them a lot. These veggies are ground grown veggies and in case if not cooked properly or left raw while cooking, these will still hold the presence of salmonella bacteria within it which is quite dangerous. During pregnancy when the body of a mum is prone to weaken immune system, the risk of getting attacked by this virus is more. The Almighty has blessed us with many delicious veggies, so choose among them and leave these few of them for some time.



Even if you are a die heart lover of sea foods, you have to control your desire towards them at least for the safe nine months. There is rest of life to enjoy eating them but when anything is hazardous to the health of your baby, neglect it immediately without giving a second thought. When we talk about the treats like sea weed salad, mackerels, oysters, clams, swordfishes and other sea foods, these are considered to comprise very high level of mercury which is very harmful for the baby. Such sea foods might also leave their remainders even after being cooked completely, so no question of taking any risks against the most waited moment of your life. It is the mom who can sacrifice everything for her child, so neglecting any sort of food should not be a big deal at all.



No more eggs, when you a happy mom-to-be. You need to tune out egg eating as well; when you are in the months of your pregnancy. It has been found that if egg is not cooked in the right manner, it will have salmonella bacteria in the whites and yolks of the egg which is very hazardous for the little baby in the womb. Rather if you are craving for the same, you can prefer a hard-boiled egg with that of hard yolk. Hope that satisfies your craving at this time. So, follow each and every advice sincerely!



Here is the next alert that comes on your way to safe and healthy pregnancy! The mother-to-be really needs to avoid eating any sort of frozen foods or meats such as pepperoni, salami, Parma ham or smoked ham frozen. The reason behind is that, these frosty foods and meats are just fermented and frozen and not even cooked or processed at all which makes it very unhealthy during pregnancy especially. Even avoid having pizzas too because they too comprise of clumps of pepperoni. Hence, add this alert in your list while you are pregnant and take care of both, yours and baby.



It is understandable that during pregnancy, body demands of variety of stuffs to eat, sometimes spicy and at times sweet. But you have to underline this thing in your pregnancy diet chart that you have to only go for healthy foods whether you love or not. Junk foods should be sincerely avoided when you are going to have a baby soon just within few months because such foods have high amount of fats, excess sugar, food addictives and are too less in nutrition. Hence, cut all sort of junk foods, boxed foods, fried foods and soft drinks from your dietary chart.



Imagine food without spices… you cannot, right!!Undoubtedly, spices are mandatory while cooking any dish. They add required flavor, taste and make them worth eating. So, how can you think of saying sorry to spices even during pregnancy, is what you might be thinking. Well, you have to lessen the quantity of spices like: red chilli powder, garam masala, salt etc which harms your delicate baby inside the womb. Having excess of any of the spices is not considered to be good at all during pregnancy so better not to do anything such. You are advised to go for the healthy spices like basil and oregano but everything in limited quantity.



Immediately cut the option of having Sushi from your menu list during your pregnancy. Like other foods which have been asked to avoid, Sushi also joins the same list. Sushi is the semi cooked or even under cooked fish which might result into the occurrence of harmful bacteria during pregnancy and so is advised not to be eaten at any cost. You can even have a word of consultation from your nutrition expert so that he/she can lists you the fishes that you have to completely ignore like Shellfish, Tuna and some oil fishes too. Remember the proverb, in order to achieve something you have to sacrifice something.



Mark a point on your dietary chart to eat those foods very less which are rich in Vitamin A during pregnancy because it is very hazardous for the health of the baby. Liver products such as sausages have ample of Vitamin A, so ignore having the same. Intake of more than 770 mcg of Vitamin A is strictly banned if you are a would-be mum. The excess of it can cause: congenital malformations and birth defects. Do not ever play with the health of your baby just for some taste.



Highlight this, on the top of your list of not to be eaten foods during pregnancy. Alcohol can cause tremendous harm to your complete pregnancy thereby hindering the growth and development of the baby. The content of alcohol reaches to the baby through the bloodstream of the mother so even a little amount of it can cause disaster. The consequences that can occur due to this are: baby might have mental issues, problem of still birth or even miscarriage cud be one of them. According to a scientific research, it has been noticed that the mothers who intake alcohol during their pregnancy, those children have more chances to become juvenile delinquent. A state where the fetus develops the development disorder due to the consumption of alcohol during pregnancy is also termed as Fetal Alcohol Syndrome in the medical world. So please avoid any sort of alcohol and spunky drinks strictly.



It is also one of the habits which is tough to compromise with but when it is about bringing your little angel into this world, everything is possible. If you are a die-hearted lover of drinking tea and intake it thrice a day or more than this then with the immediate effect strict the limitation to only once or even not at all if you can. The reason behind this is; the components of caffeine which are present in tea as well. So, coffee and tea are big no’s during pregnancy. But yes, you can definitely go for herbal tea option but in a limited quantity only to serve your craving.

A healthy diet ensures a healthy pregnancy. With little planning and control of your desires, you can easily lead a healthy pregnancy. The foods which are rich in nutrition value also ascertain normal and good growth of the fetus. Not only this, such foods also assist in maintaining the balance of the hormones in the body of a pregnant woman thereby controlling various other body behaviors like; mood swings, stress etc. The consumption of less nutritious food or the ones which are harmful during pregnancy result in many problems like: physical disabilities, mental problems, low birth weight of the infant, poor development of the fetus and many more. Undoubtedly, no mother will play with the health of her baby or even own, so we are sure that reading this piece of information you will take the best care of yourself and the little angel in your womb during pregnancy. Remember, the mother in on the duty from the very first minute as soon as she acknowledges about her pregnancy. So, fulfill the duty with extreme sincerity and enjoy the motherhood as best as you can.

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