Safe Exercises & Stretches for Upper Back Pain During Pregnancy

Question
Hi, Helene.  I'm almost eight weeks and would like some safe exercises and types of stretches for my upper back.  I get tired early, so I go to bed early, and when I sleep long periods, my upper back (around bra area) is so tense and sometimes painful.  Please help.

Thanks so much!

Answer
Mid back pain is common during and after pregnancy. Most often it is a result of poor posture, when the upper back is overly rounded. To correct this, remind yourself to sit and stand upright, not hunched over.
This posture problem causes the chest muscles to tighten, and the upper back muscles to weaken.
Stretch your chest muscles, keeping your shoulders down.
For the back, do seated compound rows, either on a cable pull machine or with elastic tubing or bands.
If you're not sure about how to go about these moves, it would be a good idea to have a session with a personal trainer who can show you how to correctly stretch the chest and perform seated compound rows.