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How to get relief from Neck Pain in Pregnancy

Updated: Dec 16, 2021

Not sure which part of the body does not ache during pregnancy. There are changes all over the place in your body and you can blame it all on the hormones!


Why is there pain in the neck during pregnancy?


Though pregnancy can cause discomfort in the body, your body should not be in constant pain for any reason. If the pain does not subside, you have to consult your doctor so that it can be treated and you can get some relief.


Some of the causes could be due to -

  1. Forward head posture. That is your head is slightly bent forward due to improper posture. It can also happen if you are looking at your phone for a long time or working on the laptop for a long time, or holding one position for a long time or slouching while you sit, or you keep too many pillows under your head while you sleep or if you carry too much heavy weight on your back.

  2. Muscle strain. Muscle strain can be caused due to various reasons such as unusual sleeping patterns, or pregnancy and the growing fetus can cause your muscles to strain.

  3. Lack of exercise. If you are not physically active, or not stretching your muscles well, it can cause neck pain.

  4. Headache can also cause neck pain, which can also be present on the face, scalp, and jaw pain. If you begin to experience blurry vision along with a headache, then contact your doctor immediately.

  5. Slipped disc. If you have slipped disc in your cervical spine, this can also cause severe neck pain.


What you can do about it?

  1. You have to consciously maintain a good posture. Every time you feel your neck or your shoulders are not straight, you have to correct your posture.

  2. Do some stretching after you wake up or after you are in the same position for some time. You can set a timer to remind yourself to change positions or to stretch your muscles.

  3. Prenatal yoga can help you maintain a good posture and relax your muscles. The breathing techniques can ease your body and help you maintain a good posture.

  4. Neck stretches like Chin tucks, neck rotations are a great way to start. It is simple and you can do it any time of the day!

  5. Use a proper pillow and do not elevate your head too much while sleeping. You can change positions while sleeping to reduce stiffness in your neck.

  6. You can get yourself a good massage too to relax your muscles. A good massage can help you relax and reduce your stress.

  7. Check with a physiotherapist for good posture management, also for prenatal exercises and stretches.

  8. Keep yourself hydrated. Even dehydration can cause discomfort in the body and the neck could also be affected.


Though pregnancy is can cause a lot of strain in your body, being physically active can help you in a better way. You should also not go overboard on exercising so that you end up hurting yourself.


Exercise to relax, gain strength, increase your muscle strength, and not hurt yourself. Be kind to your body, eat to nourish your body, and most importantly love your body.


Take care!


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