Shoulder pain can be frustrating to deal with at any time, especially during pregnancy. Though pregnancy is often an exciting, rewarding time, it can also come with challenges like shoulder pain. Research shows that most pregnant women have complaints of musculoskeletal disorders. These conditions often affect the spine and extremities. Contributing factors of shoulder pain during pregnancy can range from hormonal changes to fluid retention. Getting a better understanding of the factors that might be behind your shoulder pain can help you find effective solutions.

5 causes of shoulder pain during pregnancy

Shoulder pain during pregnancy can result from many different factors. Your pain may be related to your hormones, physical condition, lifestyle, and more. Some potential reasons for shoulder pain during pregnancy include:

1. Hormonal changes — Hormones can help prepare your body for childbirth by loosening ligaments and joints. While this can be essential for delivery, it can also make your joints less stable. One hormone, relaxin, functions to relax your muscles and joints. This hormone can affect joints throughout your body, including your shoulders. While having your shoulders relaxed may seem like a positive, hormonal change can keep your muscles and joints from providing necessary support. The looseness in your shoulder joints may lead to pain or strain, especially if you overuse your shoulders. In some cases, hormonal changes may also increase inflammation in the body. This can worsen existing discomfort.
2. Poor posture — As your pregnancy progresses, the added weight of your growing baby can change your body’s alignment. You may notice yourself shifting to a forward-leaning posture. You may start to round your shoulders and curve your upper back. Though this posture may feel like the best way to avoid discomfort, it can actually lead to more pain over time. This posture tends to place extra strain on the neck, shoulders, and upper back. Over time, this can cause shoulder pain and stiffness. Poor posture is often made worse if you sit for long periods. If your day-to-day routine involves a lot of sitting, you may be more prone to shoulder discomfort. A physical therapist can help you find ergonomic solutions to improve your posture, whether you’re sitting or standing.
3. Stress — Pregnancy can be physically and emotionally stressful, and stress often leads to muscle tension. You may feel this tension concentrated specifically in your shoulders and neck. If you’re feeling overwhelmed or anxious, you may unconsciously clench your shoulders. This can cause pain and tightness. Learning relaxation techniques and addressing stress can make a big difference in reducing shoulder pain. Your physical therapist can help you practice relaxation techniques, such as targeted stretches.
4. Sleeping position — As your pregnancy progresses, you may find yourself sleeping on your side more often. While side sleeping is often recommended, it can put pressure on the shoulder that’s pressed against the mattress. This can lead to soreness, especially if you don’t have proper support from your mattress or pillow. Finding more supportive bedding can be vital to reducing your discomfort.
5. Blood flow changes — During pregnancy, your body increases blood flow to support your baby’s growth. While this is a normal part of pregnancy, it can sometimes lead to swelling in certain areas, such as the shoulders. Swelling can irritate nerves and cause discomfort or numbness. If your swelling is accompanied by sharp pain or other unusual symptoms, you may want to consult your healthcare provider to rule out more serious issues.

5 treatments for shoulder pain during pregnancy

Shoulder pain can have many causes. Fortunately, it is typically treatable. A licensed physical therapist can provide a range of treatment methods designed to offer lasting relief. Physical therapy can be highly effective in addressing posture changes, joint strain, and muscle tension. Here are some treatments that may help you find relief from your shoulder pain during pregnancy:

1. Stretches — Stretching can be a gentle and effective way to relieve shoulder pain. Stretches may improve flexibility, reduce tension, and restore proper alignment. One potentially helpful stretch is the cross-body shoulder stretch. To do this stretch, extend one arm across your chest. Use your other hand to gently pull it closer. Hold for around 15 seconds before switching sides. Another option is the child’s pose, which stretches the shoulders and upper back. You can learn more about these exercises from your physical therapist. Your physical therapist can guide you through the best pregnancy-safe stretches for your shoulder pain. Stretching should be done slowly and within your comfortable range of motion.
2. Strengthening exercises — Strengthening the muscles around your shoulders and upper back can help stabilize your joints and reduce pain. You can build strength in these areas through targeted exercises. These exercises can be especially useful for counteracting the effects of poor posture. For example, scapular squeezes can strengthen the muscles that support good posture. To do scapular squeezes, keep your back straight and pull your shoulder blades together. This is just one exercise that might help you find relief. Gentle resistance exercises that incorporate light weights or resistance bands can also be effective. Your physical therapist can help create a personalized exercise program that’s safe and effective.
3. Aquatic therapy — Aquatic therapy is a low-impact option for shoulder pain management. During aquatic therapy sessions, you can practice exercises in an aquatic environment. The buoyancy of water functions to reduce the pressure on your joints. This can enable you to move with more ease and less pressure. During a typical session, your physical therapist may guide you through gentle stretches and exercises that target your shoulders and upper back. Water’s natural resistance can help strengthen your muscles without adding strain. Aquatic therapy may be particularly helpful during the later stages of pregnancy, as land-based exercises may feel increasingly uncomfortable.
4. Manual therapy — Manual therapy refers to a collection of hands-on PT techniques. These techniques are designed to reduce pain, improve mobility, and release muscle tension. Your physical therapist might use manual techniques like trigger point therapy or joint mobilization to address painful stiffness in your shoulder. Manual therapy techniques can help reduce inflammation and promote relaxation. They can also improve blood flow, which can be vital to recovering from soft tissue injuries. If a shoulder injury is the source of your pain, manual therapy may help accelerate your recovery. Manual therapy is also useful for treating shoulder pain caused by muscle tension and poor posture.
5. Ultrasound therapy — Ultrasound therapy uses sound waves to deliver heat to deep tissues. This can help promote circulation and reduce inflammation. If you’re looking for a targeted approach to pain relief, ultrasound therapy can be a great option. Ultrasound therapy is noninvasive and safe during pregnancy. It’s often used alongside other treatments as part of a comprehensive PT treatment plan.

Why you might be experiencing pain in your left shoulder during pregnancy

Shoulder pain can happen on either side, but some pregnant women notice discomfort specifically in the left shoulder. If you’re only experiencing shoulder pain on one side, potential causes might include referred pain and sleeping on your side. Referred pain means your pain is coming from a different part of your body. While you might be feeling pain in your shoulder, it may actually be caused by tension in your neck or upper back. This could explain why you’re only feeling pain in one shoulder.

If you’re experiencing pain in your left shoulder after sleeping on your left side, sleeping with additional supportive pillows may help.

How to manage shoulder pain during the third trimester of your pregnancy

During the third trimester of your pregnancy, managing shoulder pain can become especially difficult. Still, you can continue to manage your symptoms with consistent physical therapy treatment. In addition to receiving PT treatments, you may also be able to improve your condition by following these tips:

• Adjust your sleeping position or add supportive pillows.
• Practice good posture.
• Find low-impact
• Follow medical advice.

Address your shoulder pain with help from Lattimore Physical Therapy

At Lattimore Physical Therapy, we’re committed to helping our patients work toward long-term relief. We can work with you through each stage of your pregnancy, providing consistent care tailored to your needs. Our experienced team offers safe, effective treatments designed to help you manage your shoulder pain and feel more comfortable throughout your pregnancy.

Contact our team today for more information about prenatal physical therapy or to schedule an initial appointment.