Ways To Ease Neck and Shoulder Pain During Early Pregnancy

Neck pain is one of the most common issues that affect the daily life of every pregnant woman. Severe or recurrent neck pain can weaken the body and can sometimes be accompanied by blade pain, back pain and headaches.

True, when there is pain, there is always a cure. You just have to know what will work best for you. Neck pain in pregnant women can be caused by several different factors. The first is the extra weight that pregnant women carry.

Excess weight with a small or medium shape can cause neck and back pain. A pregnant woman also weighs more in front of her body. These weight changes can also explain neck pain.

Where does the pain come from?

If you suffer from neck pain during pregnancy, you are in the right place. Through my fifth pregnancy, I know these problems very well. One of the most common complaints during pregnancy is neck pain. Many pregnant women think that it is only part of the plan when they are pregnant.

But if you suffer from chronic pain in your neck during pregnancy, it can make daily activities difficult and even painful. The good news is that you don’t have to put up with inconveniences anymore. And if you catch it early, you can reduce the symptoms before they get worse.

What conditions cause neck and shoulder pain during early pregnancy

Enlarged breasts are often one of the first signs of pregnancy. The weight of the growing breasts can cause a gradual rotation of your shoulders. Rotated shoulders increase pressure on the base of your neck and can lead to a “head forward” posture.

Your head should be above your neck like a golf ball on a tee. The posture of the front head means that your skull protrudes forward, changing the normal position of your neck.

Your neck muscles and joints have to work harder to support the weight of your head, preventing your chin from falling on your chest. For more than a week or months, this can lead to neck and joint pain, pain, tension headaches and even shoulder and back pain.

Symptoms of neck and shoulder pain during early pregnancy

While neck pain during pregnancy is common, it should not be ignored. If the neck pain is constant and severe it can cause problems such as:

  • Chronic headache.
  • Loss of sleep or restless sleep, which leads to fatigue, depression, anxiety and mood swings.
  • Injured muscles and nerves that can perform daily tasks such as driving, cooking or chores.
  • Irritability and depression as a result of constant pain and discomfort.

While neck pain is usually not serious, it is always a good idea to discuss your problems and symptoms with your healthcare provider. Your doctor may need to do more testing or refer you to a physiotherapist.

If you have any pain or anxiety during pregnancy, please report it to your doctor or obstetrician ASAP. Do not suffer in silence. If in doubt, check it out. Not all pain and suffering are part of being pregnant and it is important to resolve any issues that affect your ability to do your daily business. Don’t leave it until your baby is born, you will have enough to do then!

Causes of neck and shoulder pain during early pregnancy

When you are pregnant, your body goes through a lot of hormonal imbalance. Pregnancy of neck pain becomes a little complicated. There are a number of factors that can contribute to neck pain during pregnancy:

Sleeping; Getting a good night’s sleep during pregnancy is a challenge and many pregnant women find that neck and upper back pain is exacerbated by poor sleep or a lack of good sleep.

Changes in posture; As a woman’s pregnancy progresses, the neck muscles must work harder to cope with the physical changes that come with pregnancy. The weight of the baby growing, sleeping or sitting with round shoulders or neck forward puts more emphasis on the neck and shoulders.

Hormones; Hormones in the body during pregnancy, especially relaxation, cause the nerves, joints and tendons to become more mobile and free during pregnancy to prepare the birth canal. This can also cause the joints in the neck to loosen up and require more help.

Weight Gain; For obvious reasons, one of the most important triggers for neck pain during pregnancy is weight gain. Excess weight, especially in the front body, can cause many problems in the joints, muscles and nerves in the neck and upper back and cause pain and discomfort.

Decreased Physical Activity; Many women are reduced to physical activity during pregnancy for a variety of reasons including fatigue, morning sickness, general discomfort and fear of pregnancy exercises.

Exercise; However, a lack of exercise causes the muscles to become weak and tense. The combination of weak muscles and lost limbs is one of the major culprits of pain and discomfort during pregnancy.

One of the most important benefits of pregnancy exercise is that it helps reduce the normal pain of pregnancy by maintaining muscle strength to cope with the body changes that your body is going through.

Prevention of neck and shoulder pain during early pregnancy

As always, do not ignore the pain. If in doubt, check it out. Although postural changes are common in pregnancy, pain is not. So what can you do?

  1. Ice or heat can be used to relieve neck pain.
  2. Do not use too many pillows on the bed. Pillows should be used to support your curves, not add to it.
  3. If you have neck pain for more than 4 days, see your Chartered Physiotherapist, who is used to treat pregnant women.
  4. Headaches with pins and needles related to your neck pain should be reported ASAP.
  5. If you have a head posture in front, you may feel a bump under your neck that needs to be addressed.

Post office exercises and smooth strengthening work can be done to help reduce neck pain, but find a safe program specifically for your posture, your background and your pain. Your friend’s exercises since he was pregnant will not work for you.

Treatment of neck and shoulder pain during early pregnancy

There are several things a woman can do to help herself if neck pain becomes an issue. Before doing anything to prevent or alleviate your neck pain while you are pregnant, it is important to first talk to your doctor about it. Here are a few tips that can help with neck pain during pregnancy:

1. Heat and Ice method

Applying ice packs to the neck will help reduce pain. In fact, knowing that prevention is better than cure, doing neck exercises and stretching the neck daily as well as light back exercises will help put pressure on the neck and back and relax the muscles in time.

  • Using ice packs on the neck will prevent swelling and reduce pain when you suffer suddenly, severe. Always wrap ice on a towel to protect your skin.
  • For acute neck pain that gets worse as the day progresses, warming up can help calm and relax the neck muscles.

This basic neck exercise is simple enough that it can be done anywhere: Stay straight, turn the head as far as possible you can hold for 10-15 seconds. Back in the middle. Turn the head as far as possible and hold for 10-15 seconds before returning to the center. Bring the chin to the chest, looking down, and hold for 10-15 seconds.

2. Maintain good posture

Don’t you remember how your mother was behind you telling you to keep a good posture when you were walking? You need to keep this up even if you are pregnant.

Proper posture is important and necessary to prevent and reduce the likelihood of any type of neck pain that you may develop during pregnancy. As your stomach grows, your body needs to stretch everywhere to create enough space for the tiny insects that grow inside you.

Directly the balance of the body is transferred to your spine. As the weight increases, you begin to slide to balance the weight. This will cause the muscles in the neck to tighten and slowly cause neck pain. So make sure you maintain a good posture while pregnant

3. Massage

Experts say neck massage is an effective treatment to relieve stiff muscles and pain. Massage, in general, can help relax muscles and increase blood flow. After having a neck massage, expect great relief that will ultimately improve your condition, reduce anxiety, and improve sleep.

A feeling that is generally perfect for a woman who is carrying a lot of weight in her abdomen. Even if you are not pregnant, take treatment you need to get rid of stress on your neck, shoulder, and lower back.

Before going to the day spa, a specialist may ask you about your previous condition. Although neck massage and other treatments are safe, there are still risks they should consider. If you are in your first trimester, there are day spas that do not allow such treatments.

Increased blood flow can be harmful and can lead to miscarriage. In addition, if you have other health problems such as uncontrolled high blood pressure and dangerous pregnancy anxiety, massage may be a good idea as well.

4. Improve your sleeping positions

It can be hard to find a good place to sleep with neck pain. Consider using a pregnancy pillow to help reduce pressure and provide better support for your back, neck and even your hips and prevent stiffness.

I personally prefer a pillow like this that completely surrounds my body to help provide support to both my front and back body. Often, adjusting your sleeping position can make a big difference in neck pain and shoulder pain

5. Try simple exercises

There are many simple exercises that even pregnant women can do that will ensure that neck and back pain is maintained during this time. One simple neck exercise:

  • Sit down straight and look straight ahead. First rotate your head to your left until it straightens and holds this position for fifteen seconds. Then back to the first place.
  • Repeat the same to your right and return to the original position. Now stretch your chin up to your chest and remain in that position for fifteen seconds. Return to your original pose

This is a simple exercise that will combat neck pain during pregnancy. Remember the fact, it is better to use tips and natural remedies than to reach any medications that should be avoided as much as possible during this sensitive phase.


Neck pain during pregnancy can be a common discomfort for many women but that does not mean it is normal. These tips can help give you pain relief at home.

However if you experience severe and chronic neck pain, it is important to seek treatment from your doctor immediately to eliminate other medical conditions. You do not need to suffer pain for nine months! Use these tips to find comfort so you can enjoy this important moment in your life.