Neck pain during pregnancy: tips and exercises for relief

Your body adapts in amazing ways during pregnancy. As your baby grows, your ligaments loosen, your blood volume increases, and your center of gravity shifts. While these changes are necessary to support a healthy pregnancy, they can sometimes lead to aches and tension in unexpected places, including your neck.

Neck pain during pregnancy is surprisingly common. "Think about how much your body changes during pregnancy," says Holly Tipp, PT, DPT, a physical therapist at Hinge Health. "Most people's chest gets larger, which naturally shifts your posture. Normal weight gain and a changing center of gravity also affects how the lower back and neck work together.” 

These factors, combined with the fact that many of us already spend a lot of time looking down at phones or computers, can create a perfect storm for neck tension. Neck pain often goes away with simple, at-home treatments like neck stretches and gentle shoulder strengthening exercises and heat or cold therapy. 

Read on to learn more about what causes neck pain during pregnancy, including how to prevent and treat it — especially with exercises recommended by Hinge Health physical therapists.

Causes of neck pain during pregnancy

Neck pain during pregnancy is often due to a combination of physical, hormonal, and lifestyle factors. Common causes include:

• Postural changes. As your baby grows, the weight can shift your shoulders and upper back forward. "If your shoulders round forward, the muscles in the chest and back of the neck can feel tighter," says Dr. Tipp. This position asks your neck muscles to work a bit harder to keep your head upright.

• Hormonal shifts. During pregnancy, your body produces a hormone called relaxin, which peaks around 14 weeks. Its job is to loosen ligaments to prepare your pelvis for birth, but it affects ligaments throughout your body, including your neck. This increased flexibility means your muscles may have to work harder to stabilize your joints, which can lead to fatigue and discomfort all over your body.

• Sleep adjustments. Getting comfortable at night can be a challenge. You might find yourself sleeping in new positions to accommodate your growing belly. Just like trying out a new exercise, resting in a new position can take some getting used to. "Sleeping in new positions or not having support that feels comfortable for you can contribute to morning neck stiffness as your body adapts," says Dr. Tipp.

• Decreased activity. Fatigue or discomfort may lead you to be less active during pregnancy. However, moving less can lead to stiffness. "Muscles love movement," says Dr. Tipp. "If you aren't moving as much, joints can get stiff."

• Stress. The physical and emotional demands of pregnancy can manifest as tension in the body. Many people carry stress in their neck and shoulders, leading to muscle tightness and discomfort.

Symptoms of neck pain during pregnancy

Symptoms can vary from a dull ache to sharp discomfort that limits your movement. Not every pregnant person experiences all of these symptoms, but they can include:

• Stiffness and limited range of motion. You might wake up feeling like you can't turn your head fully, or feel a tightness that gets worse as the day goes on. "This often comes from muscle tightness where the neck and shoulders just feel tight," says Dr. Tipp.

• Headaches. Tension in the neck often radiates upward, causing tension headaches. "Any sort of jaw dysfunction, like clenching your jaw or TMJ issues, can also contribute to neck pain and headaches," says Dr. Tipp. The jaw and pelvic floor are more connected than you may think, so tension in one can mirror tension in the other.

• Radiating pain. Sometimes tight muscles can irritate nearby nerves, leading to a sensation of a pinched nerve. "This can happen because of muscle tightness affecting the nerve pathway," says Dr. Tipp. You might feel this as a sharp or burning sensation that travels slightly down the shoulder.

Treatments for neck pain during pregnancy

You’re not stuck with neck pain until you’re postpartum. Simple treatments like targeted exercises, heat or cold therapy, and changing positions throughout the day can help ease neck tension during pregnancy. Hinge Health physical therapists recommend these approaches: 

• Try physical therapy and targeted exercises. Gentle targeted exercises can help loosen tight muscles in the neck and upper body, which can help ease neck pain during pregnancy. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Movement is medicine: Targeted neck and shoulder exercises are designed to help with recovery, but any type of movement — like walking, yoga, or even household chores — can improve blood flow and reduce stiffness in tender areas.

• Apply heat or ice. Applying a heating pad, hot water bottle, or taking a warm shower can help increase blood flow and relax tense muscles, providing relief from neck pain during pregnancy. Ice packs may also help reduce inflammation and soothe sore areas. Always avoid placing ice or heat directly on your belly, and check with your OBGYN before using heat therapy to make sure it’s safe for you.

• Try kinesiology tape. This flexible tape isn't just for sports injuries — it can provide extra support to fatigued neck or shoulder muscles during pregnancy. “It can help promote stability in these areas,” says Dr. Tipp. Just be aware that tape can sometimes irritate the skin, so remove it if you notice any itching, redness, or reaction.

• Switch up your positions. Try to pay attention to how long you sit or stand in one position. Remember: your best position is your next position. Taking movement snack breaks in between sitting at your desk or lying on the couch watching tv for example can help you switch up your positioning and promote blood flow to stiff areas. "If you're on the computer or your phone, try to change positions frequently," says Dr. Tipp. "If you have neck pain, try holding your phone up at eye level so you aren't looking down constantly."

• Use massage therapy tools. Using a tool like a Theracane or a small massage stick can help work out muscle knots in the upper back and neck. "You want to be careful with massage guns during pregnancy because of the vibrations, so be sure to run that by your doctor first," says Dr. Tipp.

• Try over-the-counter (OTC) medication. Acetaminophen (Tylenol) is safe to use for pain relief during pregnancy in most cases, but always check with your provider before you use it. Avoid NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen (Advil, Motrin) or naproxen (Aleve), due to risks with these medications during pregnancy.

• Consider complementary treatments. Talk to your provider if you're interested in trying alternative treatments for neck pain relief, such as massage, acupuncture, or chiropractic care. "These are all appropriate treatments, as long as there are no contraindications from your OBGYN or midwife," says Dr. Tipp.

Physical therapy for neck pain during pregnancy

Physical therapy is a key treatment for neck pain during pregnancy, focusing on movement, exercise therapy, and stretches to improve posture and reduce muscle tension. The goal is to correct muscle imbalances — strengthening the upper back muscles while stretching tight chest muscles — to support your changing body. Targeted exercises and stretches can help relieve strain on the neck and prevent pain from worsening.

A physical therapist (PT) can assess your posture and movement to design a customized program to reduce your symptoms. They can also provide tips to modify everyday activities to make them more comfortable and recommend strategies to improve your sleep setup. Recommendations may include ergonomic adjustments for your workspace or specific breathing exercises to regulate the nervous system.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

When to see a doctor

Neck pain often improves on its own with simple, at-home treatments. But if your neck pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It's also a good idea to get care if you have:

• Numbness, tingling, or weakness in your arms or hands

• Pain that does not improve with rest or movement

• Inability to find any comfortable position

• Headache accompanied by fever, vision changes, or sudden swelling (which can be signs of preeclampsia or other conditions)

Practicing the above exercises regularly can play a key role in supporting your posture and reducing neck strain as your pregnancy progresses. Moves like scapular squeeze help strengthen the upper back to support your chest, while movements like the trap stretch release built-up tension from daily activities and improve flexibility. "Being consistent with both stretching and strengthening exercises can help your neck feel more comfortable during pregnancy," says Dr. Tipp.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent neck pain during pregnancy

While you can’t always prevent neck pain during pregnancy, there are simple approaches you can take to help your neck adapt to your changing body and minimize strain. Consider these PT-backed tips: 

• Strength training. "Strength training is really what's going to ultimately help with neck and shoulder strength," says Dr. Tipp. Focusing on gentle shoulder rows and chest strengthening moves can help you build the muscle endurance needed to support your posture. When in doubt, consider working with a certified personal trainer or a physical therapist. 

• Stretch throughout the day. Your muscles love variety. "Disconnect from your desk one to two times an hour just to do a couple of the above targeted stretches," says Dr. Tipp. These mini-breaks help reset your posture and keep stiffness at bay.

• Switch up your lounging habits. Everyone has their favorite spot on the couch. But if you sit in that same area every evening, you may be turning your head in the same direction to watch the tv for extended periods of time. "Try switching up where you sit on the couch to see if that makes a difference in your neck pain," Dr. Tipp suggests. Changing neck positions may help prevent imbalance and stiffness.

• Optimize your sleep setup. Aim for a neutral neck position when sleeping to reduce stress on your joints. This means using pillows to keep your head in a straight line with your spine, rather than tilted too high or dropping too low. "You don't want your neck really flexed or bent in one direction for eight hours," says Dr. Tipp. 

PT tip: short bursts of movement add up

You don't need to carve out a huge chunk of time to help ease tension in your neck and upper body. "It’s better to do two to three minutes of stretching throughout the day versus trying to carve out one 20-minute session at the end of the day," says Dr. Tipp. “Taking small movement snacks periodically can help ease overall pain and tightness."

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A., & Tan, A. K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, 10(12), 229–234. doi:10.1177/1759720x18812449

2. Daneau, C., François Nougarou, Abboud, J., Stephanie-May Ruchat, & Descarreaux, M. (2025). Changes in pregnancy-related hormones, neuromechanical adaptations and clinical pain status throughout pregnancy: A prospective cohort study. PLoS ONE, 20(2), e0314158–e0314158. doi:10.1371/journal.pone.0314158

3. Dehghan, F., Haerian, B. S., Muniandy, S., Yusof, A., Dragoo, J. L., & Salleh, N. (2013). The effect of relaxin on the musculoskeletal system. Scandinavian Journal of Medicine & Science in Sports, 24(4), e220–e229. doi:10.1111/sms.12149

4. Lan, Q., Chak, A., McKay, M. J., Simic, M., Carlos Mesa Castrillon, Wei, Y., & Ferreira, P. (2024). The association between musculoskeletal pain during pregnancy and pregnancy outcomes: A systematic review and meta-analyses. European Journal of Obstetrics, Gynecology, and Reproductive Biology/European Journal of Obstetrics & Gynecology and Reproductive Biology, 294, 180–190. doi:10.1016/j.ejogrb.2024.01.027

5. Fiat, F., Merghes, P. E., Scurtu, A. D., Almajan Guta, B., Dehelean, C. A., Varan, N., & Bernad, E. (2022). The Main Changes in Pregnancy—Therapeutic Approach to Musculoskeletal Pain. Medicina, 58(8), 1115. doi:10.3390/medicina58081115