Pregnancy Massage: More than low back relief: The Upper Body

Many people think about getting a massage while pregnant at the very end of the massage, during the 3rd trimester, focused almost exclusively on the pain in the low back and hips. But what about the upper body?

People aren't like Legos where you can swap out one piece that changes as the trimesters go by and everything else stays the same. They are more like Jenga - where if something on the bottom gets pushed out of place, it causes changes throughout the whole tower all the way up. If one area changes in size or shape, the whole body feels the effects.

Changes in the lower body can cause changes in the curves of the spine - both the bottom and the top. Changes in the upper spine can cause headaches and discomfort in the shoulders and upper back. It can also cause pinching of the nerves that affect the hands and arms causing pain and fatigue in the wrists and forearms that can make the hands more tired and swollen, or mimic the symptoms of carpal tunnel.

The spine isn't the only thing that changes. Hormones can cause the breasts to increase in size as lactation starts to develop which also contributes to extra weight pulling on the front of the shoulders and chest resulting in tighter and more painful pectoral muscles which can add to upper back and neck pain.

How massage helps:

Massage can help ease the tight muscles throughout the upper body as well as calm down nerve irritation in the extremities. Focused massage on the neck and shoulders can lose the tightness and ease pain. Massage and stretching can open up the pecs and front of the shoulders that can help open up and fix posture. Massage for the wrists, elbows, and forearms can increase circulation and calm the muscles that are tightened up by aggravated nerves and inflammation.

There are multiple ways to safely massage the upper body while pregnant. While laying flat face down is not always an option, proper supported positioning on the side is possible to allow deeper work on the uppe back and shoulders. Laying on a wedge pillow face up can allow access to the shoulders, neck, and arms. If laying on the table in any way is uncomfortable, or if simple shoulder and upper back work is all thet is needed, a massage chair with a pregnancy wedge chest piece can be an option. So no worries about not being able to lay down - there are many options depending on what needs the work.

What you can do on your own:

• Double check posture: Being tired can make you want to slump forward more, but set reminders or check-ins that you are sitting up straight and keeping the shoulders open and dropped, especially when sitting for long periods of time.

• Gentle exercise and stretching: Light weights and stretches that involve the arms, shoulders, and upper body can help the muscles in the upper body to stay aware and trending in a good direction as the rest of the body changes and shifts. Swimming is excellent for the upper body if you have the weather and facilities, or yoga that is either done in a chair or designed for pregnancy.

• Gentle heat: A heating pad or heated wrap over the shoulders or against the upper back once a day or so can help relax muscles that are getting tight and keep them from getting too tight and angry.

Don't wait until the end of the pregnancy to start getting massage!

Often, massage during pregnancy isn't considered necessary until late in the third trimester when mom is totally uncomfortable and solely getting herself ready for delivery. In truth, massage can and should be utilized throughout the entirety of the pregnancy.

This article is the first in the series, "Pregnancy Massage: More than low back relief". Read more articles about pregnancy and the benefits of prenatal massage here.