Why Neck & Upper Back Pain Is So Common Postpartum (Here's What You Can Do About It)

Between the marathon feeding sessions, the hours spent rocking, and being permanently “nap trapped,” it’s no wonder that neck and upper back pain is one of the most common postpartum complaints.

Postpartum life is full of repetitive positions that your body was never meant to live in all day long — looking down to feed, rounding forward to soothe, shifting your weight while carrying a growing baby, and bracing through your shoulders during every lift in and out of the crib or car seat. Over time, this constant forward posture creates the perfect storm for stiffness, muscle tension, joint irritation, and fatigue in your neck and upper back.

Add in postpartum hormone shifts that can increase joint laxity and systemic inflammation, and suddenly even small daily tasks like feeding, burping, or babywearing can feel physically exhausting.

But here’s the good news: the goal isn’t to stop gazing at your baby or eliminate these positions from your day — that’s simply not realistic in this season of life. The key is making sure you give your body the countermotions it needs to offset the time spent in these rounded, forward postures.

Think of it as restoring balance.

Below are three simple, effective exercises you can incorporate into your day to help reset your alignment, reduce strain, and build the muscular support needed to carry, lift, and care for your baby with less discomfort.

1. Cervical Retraction (Chin Tuck)

This exercise targets the deep neck flexors — small but powerful muscles that help support your head and maintain proper alignment of your cervical spine.

How to Perform:

Start by laying on your back or sitting upright in a chair. As this becomes easier, you can progress to performing the movement on your hands and knees, where gravity adds a bit more challenge.

Gently draw your head straight back as if you're giving yourself a double chin. Avoid bringing your chin toward your chest — the motion should feel like your head is sliding backward, not tipping forward.

Hold this position for 10 seconds, then relax.

Repeat for 5–10 repetitions.

Why It Helps Postpartum:

Frequent downward gaze during feeding, diaper changes, and soothing often leads to a forward head posture. This places increased strain on the muscles at the base of your skull and upper back. Cervical retractions help restore a more neutral head position and reduce that accumulated strain.

2. Chest Stretch

The muscles across the front of your chest — particularly the pectorals — tend to tighten from prolonged periods of nursing, holding, and cradling your baby. Stretching these muscles can allow your shoulders to sit in a more supported, neutral position.

Option 1: Doorway Stretch

Place both arms on a doorframe in a 90/90 position (shoulders at 90 degrees of abduction and elbows bent to 90 degrees). Step one foot forward until you feel a gentle stretch through the chest. You should feel a stretch, but no pain in the shoulders.

Hold for 20–30 seconds and repeat 2–3 times.

Option 2: Foam Roller Stretch

If you have access to a 36-inch foam roller, lay on it vertically so your head and tailbone are supported. Let your arms rest out to the sides in that same 90/90 position and allow gravity to gently stretch the chest.

Hold for 1–2 minutes while breathing normally.

Why It Helps Postpartum:

Opening the front of the chest decreases the pull that rounded shoulders place on the neck and upper back, helping improve posture and reduce muscular tension.

3. Bilateral External Rotation with Band

Strengthening the muscles between your shoulder blades is essential for building endurance in the upper back — especially with the repeated lifting and carrying that comes with caring for a newborn.

How to Perform:

Take a light to medium resistance band and hold it in both hands with your palms facing up. Bend your elbows to 90 degrees and keep them tucked into your sides.

Slowly move your hands away from each other while keeping your elbows in place. Focus on initiating the movement from your shoulders and gently squeezing your shoulder blades together as you pull the band apart.

Return to the starting position with control.

Repeat for 8–12 repetitions for 2–3 sets.

Why It Helps Postpartum:

This movement strengthens the posterior shoulder and upper back muscles that counteract the forward rounding posture associated with feeding and holding your baby.

You Are Not Broken in this Postpartum Period — You Are Recovering

It’s important to remember that postpartum discomfort is common, but that doesn’t mean it’s something you have to simply “push through.” Your body has just undergone one of the most physically demanding events it will ever experience, and recovery takes time — along with the right kind of movement support.

By consistently incorporating exercises that restore alignment, open tight tissues, and build strength where you need it most, you can improve your resilience for the physical demands of motherhood.

You don’t have to settle for surviving this phase — with the right inputs, your body can adapt, rebuild, and get stronger for what’s ahead.

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