Neck Pain During Pregnancy

It seems like headaches and backaches hog the pain spotlight during pregnancy, but neck pain can be common, too — and nearly as uncomfortable.

In fact, this issue is a pregnancy double whammy: most women already carry tension in their neck and shoulders, and your posture can make you feel off-kilter and cause discomfort in the third trimester. The result is literally a pain in the neck. 

For more about the causes behind neck strain and tightness during pregnancy as well as how to relieve the ache and send this pain packing, read on. 

What causes neck pain during pregnancy?

Neck pain during pregnancy can be caused by the many changes that your body is going through in order to support your growing baby. Here’s what may be behind it: Trusted SourceAmerican College of Obstetricians and GynecologistsBack Pain During PregnancySee All Sources ^[1]

• Added pounds. Increasing weight means more work for your muscles and increased stress on your joints, including those in your neck and back.
• Poor posture. A sway-back or “U” shape in your spine due to your swelling belly can contribute to neck pain. And neck tension can develop if you hunch over a laptop, cradle your phone on your shoulder or sit in a less-than-ergonomic desk chair.
• Spotty sleep. Getting a good night’s sleep is an age-old pregnancy problem that may impact your neck. Tossing and turning as you shift your girth to find a comfortable position can leave you with a stiff and painful neck in the morning. 

Types of neck pain you might experience during pregnancy 

There are a variety of neck pain types and symptoms. If you’ve got a sore neck in pregnancy, it could be due to one of the following: Trusted SourceMayo ClinicNeck PainSee All Sources ^[2]

• Muscle strain. Knots in your neck from overuse or holding a position for too long can cause sore muscles. Reading in an awkward position, crouching over a computer keyboard, or even gritting or grinding your teeth are all possible culprits.
• Neck spasm. A tight or stiff neck in the morning could be a spasm — when your neck muscles tense up involuntarily. This could be caused by sleeping with your neck in an awkward position.
• Headache. Pain at the back of your head may radiate down your neck (ouch!).
• Pinched nerve. A pinched spinal nerve brings on neck pain as well, which may be sharp or feel like tingling pins and needles and can travel to your arms and hands.
• Neck injury. Tripping, falling or a short stop in the car can fling your neck back and forth, causing pain and injury from whiplash.
• Referred pain. Neck pain may be caused by pain in another part of the body. Trusted SourceHarvard Health PublishingThe 7 faces of neck painSee All Sources ^[3]

How to relieve neck pain during pregnancy

Once you’ve determined the type or cause of your pregnancy neck pain, take a look at some of the fast ways you can ease the nagging tension and tightness:

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• Stretch it out. Loosen tight muscles by tilting your head to one side, without raising your shoulders (try to melt them down the back instead). Inhale, hold for three seconds, exhale and then repeat on the other side. Do this several times a day — at your desk, in the doctor’s office or while you’re in line at the grocery store. Trusted SourceMayo ClinicOffice stretchesSee All Sources ^[4]
• Try heat or cold. A warm shower, bath or heating pad set on low can work out neck kinks. You can also apply cold packs for 20 minutes a few times a day or alternate between hot and cold treatments. Trusted SourceNational Institutes of Health, U.S. National Library of Medicine, MedlinePlusNeck pain or spasms - self careSee All Sources ^[5]
• Stand tall. Keep your shoulders straight and low on your back, rather than allowing them to fall or curl forward. And if you tighten your abs a bit when you’re standing and sitting, you’ll create better alignment and head off any potential neck pain.
• Invest in a pillow. For a more solid night of Zzzs, consider a pregnancy pillow that can offer better support for your head, neck and body.
• Get a massage. Gentle rubbing can feel amazing on a tight neck. Or research prenatal massage practitioners in your area for a full body treatment.
• Ask about OTC relief. Check with your doctor about over-the-counter pain medications that are safe to take when you’re expecting.
• Try acupuncture. Some pregnant people find that acupuncture helps their neck and back pain. As a bonus, it may also ease other pregnancy symptoms, including morning sickness, pelvic pain and headaches.

When should you call your doctor about pregnancy neck pain?

Fortunately, most neck pain in pregnancy gets better with home remedies and some patience. But if your neck ache starts to worsen over several days, spreads along your arms or legs, or the pain comes with a headache, numbness or tingling, speak with a doctor right away.