Managing Postpartum Neck Pain: Causes, Exercises, and Tips
Why Does Postpartum Neck Pain Occur?
Neck pain is a frequent complaint among new mothers after giving birth. The physical demands of caring for an infant along with bodily changes can strain the neck, leading to discomfort and reduced mobility. Understanding the causes and implementing self-care strategies can help alleviate postpartum neck issues.
Caring for a newborn baby can take a toll on a new mum's body, especially the neck. The physical demands of holding, feeding, and carrying an infant combined with hormonal changes, altered posture, and lack of sleep can strain the neck muscles leading to discomfort, limited mobility, and pain.
While neck issues are common after giving birth, they aren't normal and can be addressed through awareness, postural changes, targeted exercises, and professional help if needed.
The neck withstands a lot of weight and force daily. On average, the adult head weighs 10-12 pounds placing substantial strain on the cervical vertebrae, discs, nerves, and interconnected muscles that enable head and neck movement. After pregnancy, this strain increases as new mums spend hours hunched over holding their baby. Carrying a newborn adds more weight placing the head and neck in a forward, compressed position for extended time periods.
Additionally, pregnancy alters posture and the body's center of gravity which can impact spinal alignment and muscle balance. The hormone relaxin also increases flexibility in muscles and ligaments which reduces stability. These bodily changes continue postpartum and can contribute to neck tightness and pain.
Symptoms of postpartum neck strain include reduced range of motion, burning, stiffness, headaches, and radiating arm tingling. Moving the head or lifting the baby becomes increasingly difficult.
The neck undergoes a lot of strain during pregnancy and the postpartum period. Factors contributing to neck pain include:
Altered posture - Leaning forward to hold, feed, or soothe the baby strains neck muscles. The head's weight exerts pressure on vertebrae and discs.
Muscle imbalances - Pregnancy weight gain and shifting center of gravity overload some muscles while others weaken. This imbalance continues postpartum.
Hormonal effects - Relaxin and estrogen can increase ligament laxity, destabilising joints.
Sleep disturbances - Caring for a newborn reduces restorative sleep, impairing tissue healing.
Breastfeeding - Repeated neck flexion to nurse strains muscles if proper support is not used.
While frustrating, there are techniques new mums can implement to prevent and relieve neck discomfort:
Improve posture - Keep the head aligned over the shoulders. Avoid hunching over.
Use supportive pillows - Prop up baby and adjust nursing positions to minimise neck strain.
Exercise - Gentle stretches and exercises strengthen neck muscles.
Heat/ice therapy - Alternating heat and ice packs can alleviate muscle tightness and pain.
OTC medication - Anti-inflammatories like ibuprofen reduce discomfort.
Massage - Helps relieve muscle tension.
Physical therapy - Addresses muscle imbalances, movement patterns, and strengthening.
Remember that self-care is crucial postpartum. Prioritise spinal health by maintaining proper posture and alignment when performing caretaking tasks. Listen to your body and address pain promptly before it becomes chronic. With time and consistency, you can relieve neck tension and get back to enjoying your new baby pain-free.
Signs and Symptoms of Postpartum Neck Pain
Common symptoms of postpartum neck pain include:
Stiffness and reduced range of motion.
Aching, burning, or tingling discomfort.
Muscle tightness or soreness.
Headaches originating at the base of the skull.
Numbness or pins and needles in the arms.
Shoulder and upper back pain.
Relieving Postpartum Neck Pain - tips and exercises
Exercise 1: Active Range of Motion Stretches
Start by doing a rotation side to side. Slowly turn your head to one side, then the other, creating a continuous motion.
Pause for about two to three seconds on each side as you perform the rotation.
Repeat this motion about five times on each side.
This exercise helps loosen up the neck muscles without applying pressure.
Exercise 2: Side Bending
For this exercise, gently tilt your head to the side, bringing your ear towards your shoulder.
Keep your shoulders down and relaxed, avoiding any lifting of the shoulder.
Hold the stretch for about three to five seconds on each side.
Complete about five repetitions on each side to further loosen the neck muscles.
Exercise 3: Chin Tucks
Perform chin tucks by gently tucking your chin backward without lowering your head.
Keep your head level and push your chin towards the back of your head.
Hold this tuck for about five seconds.
Repeat this exercise about five times to help correct forward head posture.
Exercise 4: Upper Trap Stretch
To stretch the upper trapezius muscles, situate your right hand under your bottom to stabilise your shoulder.
With your left hand, gently pull your head towards the left side, maintaining a neutral head position.
Hold the stretch for 30 seconds.
Repeat the stretch three times on each side, ensuring both sides are stretched evenly.
Exercise 5: Levator Scapulae Stretch
Target the levator scapulae muscles by placing one hand behind your head and the other on your opposite shoulder blade.
Pull your head diagonally downwards towards your opposite knee at a 45-degree angle.
Hold the stretch for 30 seconds.
Perform the stretch three times on each side, focusing on the tense muscles at the back of the neck.
Exercise 6: Scalene Muscle Stretch
Address the front neck muscles (scalene muscles) by placing one hand just above your collarbone to stabilise it.
Turn your head towards the same side and look upward while applying gentle pressure downwards on the collarbone.
Hold the stretch for 30 seconds.
Repeat the stretch three times on each side to release tension in the scalene muscles.
Additionally, isometric exercises that involve applying gentle pressure with your hand while resisting the movement with your head. These exercises are performed for about three to five seconds each and are meant to strengthen the neck muscles without actual movement.
Here are three variations of these isometric exercises:
Isometric Exercise 1: Side Bending
Place your hand on the side of your head.
Push your head into your hand while simultaneously resisting with your hand.
Hold the pressure for about three to five seconds.
Relax and repeat this exercise three times on each side.
Isometric Exercise 2: Rotation
Place your hand on the back of your head.
Push your head into your hand and resist with your hand.
Hold the pressure for about three to five seconds.
Repeat the exercise three times on each side, pushing in the direction of rotation.
Isometric Exercise 3: Forward Motion
Place your hand on your forehead.
Push your head forward into your hand while resisting with your hand.
Hold the pressure for about three to five seconds.
Repeat the exercise three times, creating resistance by pushing your head forward.
Relieving Morning Neck Stiffness With a Tennis Ball
As a new mum you may also find yourself waking up with a stiff, sore neck that can set the tone for the rest of your day. While sleeping positions play a role, daily postures and repetitive movements often contribute to next-day stiffness. A simple exercise using a tennis ball can provide relief and improve mobility.
What Causes Morning Neck Pain?
Neck discomfort upon waking often results from accumulated positions and stresses on the cervical spine and muscles the previous day. Bending over screens, slouching at desks, or turning your head frequently can strain tissues.
Lying still all night prevents normal motion needed to nourish joints and relax muscles. As a result, you wake up feeling stiff and restricted.
Targeting Stiff Spots With a Tennis Ball
A dense rubber ball like a tennis ball enables you to apply pressure to tense areas around your neck and upper back. Rolling the ball along muscles around joints helps:
Loosen tight muscles and ligaments
Mobilise stiff joints
Increase blood flow
Decrease nerve irritation
This self-massage technique provides pain-free movement in the morning.
How to Do the Tennis Ball Neck Release
Follow these steps to perform the exercise:
Lie on your back and place a tennis ball under your neck off to one side of your cervical spine near the base of your skull (Never place the ball directly under the spine).
Gently turn your head towards the same side the ball has been to find any tender, stiff spot.
When you find a tense area, allow the ball to sink in for 30 seconds up to 1 minute until it releases.
Slowly move the ball slightly down your neck staying on the same side of your cervical spine and repeat the process, targeting any other stiff segments.
Continue slowly to work down that same side of the cervical spine until you reach the upper back.
Perform on both sides of your neck, even if one side feels tighter.
Roll the ball along your upper back too if needed (Again never place the ball directly under the spine).
Tips for Success
Apply enough pressure to address stiffness but not cause significant pain.
Breathe deeply as you hold the ball to help you relax.
Do the exercise first thing in the morning for best results.
Increase ball pressure and release time on stubbornly stiff areas.
Perform gently if you have injuries or osteoporosis.
Use a softer ball if the tennis ball causes discomfort.
Releasing neck tightness and restoring mobility every morning prevents chronic issues and discomfort. Be patient and consistent with the exercise for optimal relief.
Preventing Postpartum Neck Pain
Being proactive and implementing healthy strategies during pregnancy and post-delivery can help minimise neck strain:
Maintain good posture, especially when holding or nursing the baby.
Sleep on your side with a low, supportive pillow.
Perform gentle neck exercises to build strength.
Use small movements during activities to minimise stiffness.
Take breaks from static postures.
Get chiropractic adjustments to improve spinal alignment.
Consider physical therapy to address muscle imbalances.
While managing a newborn can be demanding, prioritising self-care helps new mothers heal and prevents chronic neck pain.
