Easing shoulder pain as your bump grows
Dr Nicola Tik
Getting comfortable on your side can take a surprising amount of rearranging. Your lower shoulder feels squashed, your upper arm drops forward and the pillow never seems to be in quite the right place. As pregnancy changes the way you rest and move, giving your shoulders more support can make a real difference.
Your shoulders carry more than you might think during pregnancy. Breasts grow heavier, your posture shifts as your bump grows, and spending more nights on your side puts steady pressure on the lower shoulder. Tiredness can make the muscles around your neck and shoulders feel tighter too.
Most shoulder aches in pregnancy come from this mix of pressure, position and changing load. They usually ease with better support and gentle movement.
When lying on your side, try hugging a pillow so your upper arm rests in front of you rather than dropping across your body. Keep your lower arm comfortably forward, not trapped underneath you or stretched above your head.
You can adjust the pillow height until your shoulder feels less pulled forward. If one side is sore, the other may feel easier for a while.
From 28 weeks, settle to sleep on your side, including for naps. Either side is fine, and if you wake on your back, simply turn back onto your side.
Earlier in pregnancy, a small change to your usual pillows may be enough. As your bump grows, a pillow under your bump and another between your knees can help your whole body settle, so your shoulders are not working to hold you in place.
It is worth checking your bra fit as your breasts change. A band that sits firmly, with straps that do not dig in, takes some of the weight off your shoulders.
During the day, you do not need to hold your shoulders back. Changing position often and resting your arms when you can tends to feel better than holding one posture.
Reaching forward around a growing bump asks more of your shoulders. At a desk, bring your keyboard and mouse closer and give your forearms somewhere to rest. When reading, prop your book or tablet on a cushion so your arms can relax.
At home, you could move things you use often out of high or deep cupboards to between waist and shoulder height. Asking someone else to lift heavier items is a sensible way to share the load.
These changes make tasks lighter without asking you to stop using your shoulder. If you already have a toddler or older child, kneeling or sitting down for cuddles, rather than lifting them up to you, can spare your shoulders too.
Gentle movement helps your shoulders feel less stiff. Something to try a few times a day:
Keep breathing normally and make the movement smaller if it brings on pain. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.
Worktop press-ups, leaning your hands on a kitchen worktop and lowering your chest towards it, are a pregnancy-friendly way to keep your upper body strong. If you would like to follow along, VIDA has a short video you can use at your own pace.
Pain right at the tip of your shoulder that is new and unexplained, especially in early pregnancy, is different from a familiar ache. You should contact your midwife or maternity team straight away if you notice this.
For familiar aches, your VIDA pain check-in can help you see how your shoulder responds to different sleeping set-ups and activities.