Dolor de hombro durante el embarazo: causas, tratamientos y ejercicios

Key Takeaways: 

1. Shoulder pain during pregnancy is often related to hormonal changes, posture shifts, and lifting or carrying things differently.

2. Gentle movement and staying active can help ease discomfort and support your shoulder health while pregnant.

3. Simple stretches and strengthening exercises can relieve shoulder pain and improve comfort during pregnancy (see videos below).

Hinge Health offers virtual physical therapy and more to help manage shoulder pain. Learn more.

El embarazo puede venir acompañado de muchos dolores y molestias que suelen ser una parte normal del proceso de gestación. Pero aunque probablemente esperes que te duelan los pies, o la espalda, puede que experimentes dolor en una zona del cuerpo que te sorprenda: los hombros. Parece inesperado, después de todo, tus hombros están un poco lejos de toda la acción. Pero entre elseis y el ocho por ciento de las mujeres reportan dolor en el hombro como parte de los síntomas del embarazo.

La buena noticia es que hay muchas cosas que puedes hacer en tu casa, ejercicios suaves y estiramientos, para sentirte mejor. El dolor de hombro durante el embarazo también suele desaparecer cuando nace tu bebé. Pero eso no significa que tengas que esperar para sentir alivio. 

Sigue leyendo para saber más sobre por qué se produce el dolor de hombro durante el embarazo y cómo tratarlo, con ejercicios recomendados por nuestros fisioterapeutas de Hinge Health. 

Causes of Shoulder Pain During Pregnancy

Here are some of the most common reasons you may experience shoulder pain during pregnancy:

• Increase in relaxin. Your body produces more of a hormone called relaxin during pregnancy. Why? It’s to help loosen pelvic ligaments in order to prepare the body for childbirth. But it doesn’t just target the pelvis, it relaxes all of the ligaments in your body, including your shoulder ligaments. This can cause muscle strain and pain. In fact, research has found a link between higher relaxin levels and a greater chance of developing shoulder instability.

• Posture changes. When you’re pregnant, your center of gravity moves forward. “As your breasts enlarge with pregnancy, your shoulders are pulled forward and rounded,” explains Sarah Kellen, PT, DPT, a physical therapist at Hinge Health. Over time, this can cause strain and shoulder pain even in early pregnancy.

• Lifting differently. As your little one grows, it can become harder to lift or carry things. You may find that you need to carry things on your side instead of in front of you. In some cases, this may add strain on your shoulders. 

Other Causes of Shoulder Pain During Pregnancy

Most of the time, shoulder pain is due to musculoskeletal pain and is nothing to worry about, reassures Dr. Kellen, but it’s worth mentioning to your doctor. You should also be mindful of the following symptoms, which could indicate a potentially more serious condition:

• Ectopic Pregnancy: Pain that’s localized at the tip of your shoulder (where it meets your arm) can be a sign of ectopic pregnancy if it’s accompanied by vaginal bleeding, lower back pain, and abdominal cramping.

• Preeclampsia: Shoulder pain that’s accompanied by severe headache that won't go away, changes in vision, shortness of breath, right sided upper abdominal pain (usually under the ribs), nausea/vomiting, or swelling in hands and face, could be a sign of preeclampsia. Preeclampsia is a serious pregnancy complication characterized by high blood pressure.

• Gallstones: Pain between your shoulder blades could be a sign of gallstones, especially if it’s accompanied by abdominal pain and vomiting. Gallstones tend to be more common among pregnant women.

If you notice any of the above symptoms, don’t panic, and don’t ask Dr. Google. Just call your physician and they’ll let you know what your next steps should be.

How to Relieve Shoulder Pain During Pregnancy

There’s a lot you can do to relieve shoulder aches and pains during pregnancy. These include:

• Exercise therapy. If you notice shoulder pain during pregnancy, you may be tempted to limit upper body movement. But just like during any other part of life, movement is medicine during pregnancy too, says Dr. Kellen. Focus on exercises that strengthen your shoulder and upper back muscles (see below). This will take pressure off your shoulder joints and help to relieve pain. Activities like swimming and yoga can also help to strengthen the muscles around your shoulders and relieve discomfort.

• Physical therapy. A physical therapist (PT) can guide you through stabilizing and strengthening exercises for your shoulder and upper back muscles. These will help make your shoulder joint more stable and address your pain. 

• Heat. A hot water bottle or warm shower will increase blood flow to the affected shoulder, which can help relax tight shoulder muscles.

• Over-the-counter-pain relievers. Acetaminophen (Tylenol) has been shown to be safe to use during pregnancy. Always check with your doctor before you use it.

• Massage. It may help loosen tight muscles, says Dr. Kellen. Just make sure you get doctor approval first, and that you find a therapist experienced with prenatal massage. Acupuncture has also been shown to be safe during pregnancy, and may help relieve shoulder pain.

How Physical Therapy Helps

“Physical therapy is a first-line treatment for shoulder pain during pregnancy, since so much of the discomfort is musculoskeletal,” says Dr. Kellen. “Our goal is to get your shoulder and upper back muscles moving and stronger to provide more support to your shoulder joints. Once we do that, pain will naturally decrease.”

During physical therapy, a PT can assess your movement patterns. “We want to see how you walk, lift, and carry things,” explains Dr. Kellen. “There may be ways to tweak these movements to make it easier on your shoulder muscles and joints during pregnancy.” A PT will also look for other muscle weaknesses in your upper body and core that may contribute to extra stress being placed on your shoulders. “Once we understand how your body and muscles are functioning, we can customize a strengthening and stretching program that you can do at home,” says Dr. Kellen. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.

Los fisioterapeutas de Hinge Health recomiendan estos ejercicios para aliviar el dolor de hombros durante el embarazo. Ayudan a estirar y fortalecer los músculos tensos de los hombros, que pueden sentirse sobrecargados a medida que tu cuerpo se adapta a los cambios relacionados con el embarazo.

La información contenida en estos vídeos está destinada exclusivamente a fines educativos y no constituye consejo médico ni tratamiento para ninguna afección específica. Hinge Health no es tu proveedor de atención médica y no es responsable de ninguna lesión sufrida o exacerbada por tu uso o participación en estos ejercicios. Consulta a tu proveedor de atención médica sobre cualquier pregunta que puedas tener sobre tu afección o tratamiento médico.

Prevención del dolor de hombro 

Tanto si eres propensa al dolor de hombros como si simplemente quieres ser proactiva, hay cosas que puedes hacer para ayudar a prevenir el dolor de hombros en el embarazo. Los fisioterapeutas de Hinge Health recomiendan:

• ¿Mantener la actividad? El movimiento es clave durante el embarazo. Aunque te resulte difícil hacer tus entrenamientos habituales de carrera o spinning, la natación, el aeróbic acuático, caminar y el yoga prenatal son opciones estupendas, dice la Dra. Kellen. Todo esto también ayudará a fortalecer los músculos del hombro y a prevenir el dolor.

• Rellena tu posición para dormir. Si estás embarazada, tu médico te recomendará a menudo que duermas de lado (y puede que te parezca la postura más cómoda, de todos modos). Puedes colocar una almohada debajo de la cabeza para un buen apoyo del cuello y una almohada más pequeña debajo del brazo superior cuando estés tumbado de lado. "Te servirán de apoyo para los hombros y te quitarán presión mientras duermes", explica el Dr. Kellen.

• - Mantener un peso saludable. El embarazo conlleva un aumento de peso. Y aunque esto puede parecer un poco diferente para cada persona, engordar demasiado -o demasiado poco- puede suponer una carga para tus hombros. Habla con tu médico sobre cuál es el rango de aumento de peso saludable para ti.

• Llevar tirantes. Las correas ajustables para los hombros, que se llevan solas o como parte de una banda ventral, pueden proporcionar apoyo a la parte superior de la espalda y los hombros.

Consejo fisioterapeuta: No olvides tus movimientos cortos 

Los tentempiés de movimiento durante el día pueden ser muy útiles para el dolor de hombros, especialmente durante el embarazo. "Recomiendo a los usuarios que hagan ejercicios como las compresiones escapulares periódicamente a lo largo del día", dice el Dr. Kellen. "Ayuda a mantener abierta la parte delantera del pecho y fortalece la espalda y los hombros. Sólo te llevará uno o dos minutos y es una forma fácil de prevenir el dolor de hombros en el embarazo."

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Bermas, B. L. (2023, 11 de diciembre). Adaptaciones maternas al embarazo: Cambios musculoesqueléticos y dolor. UpToDate. https:// www.uptodate.com/contents/maternal-adaptations-to-pregnancy-musculoskeletal-changes-and-pain 

2. Owens, B. D., Cameron, K. L., Clifton, K. B., Svoboda, S. J., & Wolf, J. M. (2016). Asociación entre la Relaxina Sérica y la Inestabilidad Posterior del Hombro. Ortopedia, 39(4). doi:10.3928/01477447-20160421-01

3. Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A., & Tan, A. K. (2018). Dolor y síntomas musculoesqueléticos en el embarazo: un estudio descriptivo. Avances Terapéuticos en las Enfermedades musculoesqueléticas, 10(12), 229-234. doi:10.1177/1759720x18812449

4. Soliday, E., & Betts, D. (2018). Tratamiento del dolor en el Embarazo con Acupuntura: Resultados de un Estudio Observacional de una Clínica Gratuita de Nueva Zelanda. Revista de Acupuntura y Estudios de Meridianos, 11(1), 25-30. doi:10.1016/j.jams.2017.11.005