How to Manage Neck Pain During Pregnancy

Written by Michael Angelo, PT

Neck pain during pregnancy is just one of the many diverse side effects you might experience while waiting to meet your little one. However, it’s not something you have to endure in silence.

In this blog, you’ll find the main causes of pregnancy neck pain and how to prevent it. Scroll down to get the lowdown now.

What Causes Neck Pain During Pregnancy?

Neck pain during pregnancy isn’t just bad luck. There are a few key causes to be aware of, as knowing the root of the pain is the first step to relieving it.

Common causes of neck pain while pregnant include:

• Hormonal changes — Hormonal shifts are one of the key causes of neck pain. During this exciting time, you’ll experience many hormonal changes, but the side effects aren’t always comfortable.
• Poor posture — Bad posture is always a potential cause of neck pain, whether you’re pregnant or not. However, your posture might worsen as your body changes and your bump grows.
• Muscle strain — Muscle strain is another common cause of neck pain, especially when you’re pregnant. This is because you might find yourself in awkward positions when trying to sleep or sit comfortably with your bump.

How Do Hormones Cause Neck Pain During Pregnancy?

Hormonal changes during pregnancy can lead to neck pain due to increased levels of relaxin and progesterone.

Relaxin loosens ligaments and joints not just in the pelvis (to help prepare for childbirth) but also in the neck and spine, making you more prone to strain and discomfort. Progesterone affects muscle tone and ligaments, leading to muscle fatigue and increased tension, worsening neck and shoulder pain.

As your baby grows during the second and third trimesters, your centre of gravity shifts forward, putting extra strain on your neck and upper back.

Additionally, studies have shown that pregnant women often experience lower back pain, hip pain, and other musculoskeletal symptoms during the third trimester (Kesikburun et al., 2018).

This makes neck pain more likely, especially with poor posture or awkward sleeping positions, resulting in significant discomfort for expectant mothers.

How to Prevent Neck Pain During Pregnancy

Neck pain is common during pregnancy, but you don’t have to suffer through it.

There are plenty of science-backed ways to prevent and relieve pain, including better posture, light exercises, memory foam pillows, and more. Here are the highlights to note!

1. Improve Your Posture

Improving your posture during daily activities can significantly affect pregnancy neck pain.

Keep your shoulders relaxed and avoid slumping forward while sitting or standing. Active effort in these areas has been proven to improve shoulder, mid back, and lower back pain (Kim et al., 2015).

2. Light-Intensity Exercises

When it comes to preventing neck pain during pregnancy, research has found that exercise therapy can reduce neck, back, and pelvic pain (Fiat et al., 2022).

However, it’s best to keep your exercise light. Popular options include gentle neck stretches, chin tucks, pelvic tilts, and back stretches.

Add these to your morning or night routine and stay consistent for the best results.

3. Memory Foam Pillows

Memory foam pillows are a popular tool for reducing neck pain. The innovative material helps to align the neck and spine, further reducing pain and stiffness and improving posture as you sleep.

The Groove Memory Foam Pillow helps pregnant women sleep more easily and without pesky neck pain. However, it’s not the only memory foam pillow option.

Research shows that adjustable pillows can significantly reduce neck pain (Yamada et al., 2023). Therefore, the Groove Body Pillow is a great option if you want a pillow that adjusts to your body’s needs.

This innovative pillow offers full-length memory foam support while being adjustable, so you can rest without added pain. Perfect for those nights where you can't find a comfortable position!

4. Regular Movement

Similarly to specific exercises, regular movement can help maintain muscle strength and flexibility.

Activities like walking, prenatal yoga, and swimming are all beneficial, as they help you stay healthy and reduce any extra aches and neck pain.

However, be cautious not to overexert yourself. Avoid lying on your back after the first trimester, as this position can compress blood vessels and lead to discomfort.

You should also look out for dizziness, headaches, calf pain, or vaginal bleeding, as these are signs that you should cease the exercise and contact your doctor (Cooper and Yang, 2023).

5. Work With Your Doctor

Lastly, if you’re experiencing neck pain during pregnancy, you should always consult your doctor or healthcare provider before trying new exercises or lifestyle changes.

Every pregnancy is unique, and personalised advice is critical for your health and the progression of the pregnancy.

If the pain becomes severe, stops you from doing daily tasks, or is the result of an injury, seek urgent medical attention.

Final Thoughts on Neck Pain During Pregnancy

Pregnancy is a wonderful time, but it’s not without aches and pains! Hopefully, this blog has helped you understand the cause of neck pain during pregnancy and identified how to manage and prevent this discomfort.

Regular movement, better posture, and general light exercises are key to being more comfortable. Remember, when in doubt, you should seek medical advice.

Don’t forget to add an ergonomic memory foam pillow to your prevention strategy.

For improved sleep comfort and less pain during the day, consider the Groove Body Pillow for better neck and spine alignment. Or see our full range of pillows here.

About The Author

Michael Angelo, PT, DPT, CFMT is a Physical Therapist in Tucson, Arizona, USA.

He got his Doctorate of Physical Therapy from Northeastern University in Boston Massachusetts and is passionate about manual therapy and helping patients bridge the gap between recovery and return to their optimal activities.

He currently lives with his wonderful wife and three elderly dogs who all enjoy camping, hiking, and anything in the outdoors.

References

• Cooper, D.B. and Yang, L. (2023). Pregnancy And Exercise. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK430821/.
• ‌Fiat, F., Merghes, P.E., Scurtu, A.D., Almajan Guta, B., Dehelean, C.A., Varan, N. and Bernad, E. (2022). The Main Changes in Pregnancy—Therapeutic Approach to Musculoskeletal Pain. Medicina, [online] 58(8), p.1115. doi:https://doi.org/10.3390/medicina58081115.
• Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A. and Tan, A.K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, 10(12), pp.229–234. doi:https://doi.org/10.1177/1759720x18812449.
• Kim, D., Cho, M., Park, Y. and Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, [online] 27(6), pp.1791–1794. doi:https://doi.org/10.1589/jpts.27.1791.
• Yamada, S., Hoshi, T., Toda, M., Tsuge, T., Matsudaira, K. and Oka, H. (2023). Changes in neck pain and somatic symptoms before and after the adjustment of the pillow height. Journal of Physical Therapy Science, 35(2), pp.106–113. doi:https://doi.org/10.1589/jpts.35.106.