There are many reasons why you’re experiencing neck pain with pregnancy and there are many tips and helpful pregnancy exercises that you can do, to help neck pain. This blog is here to share why neck pain is common in pregnancy, with exercises, tips and products, that can help ease neck pain with pregnancy exercises.
Why do i have neck pain in pregnancy
Firstly why is neck pain so common in pregnancy?
Well there’s many different reasons, such as:
- Changing hormones
- Hormones have an incredible influence on human behaviour. In pregnancy hormonal changes are all time increased and these increases slacken muscles and ligaments which can result in neck pain. Also worth noting that it is for. this reason that you dont overexert exercise during pregnancy as its very common for injury in pregnancy due to the ligaments becoming overally flexible.
- Postural changes
- When pregnant it’s advised to sleep on the left hand side and not to sleep on your belly and back. All these new sleeping rules can create stiffness in other areas of the body especially the neck as emotional changes are held in the shoulders and neck area.
- Compression of muscles
- Whilst pregnant the hormone relaxin plays a role of allowing ligaments to soften hence expansion to the body. Ligaments in the neck tend to expand and muscles in the back compress as a result. This is all naturally needed for your baby to grow, however this can then result in neck pain occurring.
- Motion is lotion
- If you are pregnant please move your hips every day on a birthing ball exercises. In circling your hips it heats and loosens muscles relaxing the body. When our muscles are warm, stiffness is fairly uncommon. However if you are staying still for long periods of time, muscles get cold and stiffen up, which can lead to neck pain occurring.
3 exercises to help neck pain in pregnancy
You can combat neck pain during pregnancy with very subtle, simple, slow, movements using the breathe to relax, release and lengthen muscles.
Please note these exercises require an inhale and an exhale for optimum effect.
Exercise 1 for neck pain with pregnancy
- Sitting up in a position you feel comfortable, place your left hand next to your left hip INHALE.
- Walk your left hand away from your hip, whilst maintaining the hand inline with the hip. EXHALE
- Relax the shoulders and allow your head to lean towards your left shoulder. INHALE
- Bring your right hand over your head reaching in the direction of the left hand. EXHALE
- Keep this position for as long as you feel comfortable allowing this space to open, as you relax and breathe. Remember to switch sides.
Exercise 2 for neck pain with pregnancy
- Sitting up as tall as you can be in your spine, bring your chin towards your chest.
- Breathe for 3-5 breathes. Stay longer if needed.
- Feel the back of your neck lengthening.
- Now bring your head back up and on your next exhale, turn your head to the right thinking about your chin moving towards your right shoulder. Breathe 3-5 breathes
- On your next exhale, bring your head back to the centre and on your next inhale, turn your head to the left. Breathe 3-5 breathes.
Exercise 3 for neck pain with pregnancy
- Interconnect your hands and place them at the base of your skull.
- As you inhale, open up the elbows broadening the chest.
- On your exhale, bring your elbows towards each other, lengthening the neck.
- ⚠️ Do not pull or yank the neck, allow the weight of your head to rest in your hands as the elbow movement facilitates the release.
- Repeat 5-7 times with your beautiful breathe.
Tips to help neck pain in pregnancy
- Posture is key
- Number one issue in pregnancy is keep a healthy posture. Everything is interconnected, so avoid slouching as it will compress the spine, which inadvertently puts pressure on the hips and neck. In pregnancy the posture is out of sync and becomes harder to maintain. Your awareness to your posture will help your body massively.
- Massage
- Ask your partner for a massage its the number one tip for sore muscles. Use olive oil or coconut oil and if you’re feeling able lavender essential oils works really well to help sore neck muscles. Here’s more inspirational ideas for you to exercise with your partner through pregnancy
- Massage ball/tennis ball
- Simply massage the area with either ball.
- Change your pillow
- Using an old or non supported pillow in pregnancy can really affect your body. A maternity pillow is ideal in pregnancy and will encourage more ease and comfort all round for common pregnancy symptoms. Especially for your neck, shoulders and hips and very common in pregnancy back ache exercises to help.
- Warm compresser
- As already mentioned, muscles need heat to relax. Placing a warm compress on the neck, can help loosen and lengthen muscles.
- Cold compress
- Place an ice pack on your neck. The cold constricts muscles helping to relieve neck pain.
- Home hydrotherapy
- In the shower place the shower head at the area that is sore. Let the warm water run over the area for 3-5 minutes, then switch the temperature to cold for a minute. Repeat as much as you need.
- Swimming
- Swimming is a woman’s best friend for exercising in pregnancy. The weightlessness effect enables more comfort in pregnancy, honing the breathe into your body and baby and facilitating the parasympathetic nervous system.
Products to buy to help neck pain
The products listed below, are everything i have discussed throughout this blog, for helping your neck pain with pregnancy.
- Massage ball
- Pregnancy V pillow
- Pregnancy sleeping pillow
- Warm or cold compress pillow
- Organic Extra Virgin Coconut Oil
- Extra Virgin Organic Olive Oil
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