How to relieve upper back pain during pregnancy while sleeping?
My upper back near the shoulders is killing me every night, i wake up like 3-4 times because of it. Im 28 weeks and no position feels comfortable anymore. What did you do to get some relief at night?
A full body pregnancy pillow was a game changer for my back. Side sleeping with support all around. Also gentle shoulder rolls before bed, my app suggested it and it actually helped loosen the upper back.
Sleep on your side with a pillow hugged in front and one between knees, it takes the strain off the upper back. I also put a small thin pillow under my upper back. Made a big difference for me.
Side pe so na, aur ek pillow aage pakdo aur ek ghutno ke beech. Upper back ka pressure kam ho jaata hai na. Warm sekai bhi try karo bedtime pe, aaram milega.
Beta a warm cloth or warm water bag on the upper back before sleeping gives nice relief. Light oil malish from someone at home also helps. Sleep on side with pillows tucked around you.
Pillows and side sleeping usually sort it out. But if the back pain is sharp, constant or comes with anything like fever or tightness in belly, do mention to your gynac, dont just bear it.
My desk job made my upper back terrible. At night a warm compress and a firm pillow setup helped. Honestly fixing my sitting posture in the day reduced the night pain a lot too.
