3 Stretches for New Mums Experiencing Neck Pain

Neck pain is one of the most common issues I treat in clinic—and it’s no surprise why. Long hours of feeding, holding, settling, and carrying a baby (plus the general lack of sleep) create the perfect recipe for tight shoulders and a stiff neck. Even the most ergonomic feeding pillow can’t fully counteract the repetitive postures of early motherhood.

The good news? A few gentle, targeted stretches can make a meaningful difference. Below are three safe and effective stretches I regularly recommend to new mums. They’re simple, they’re quick, and they can easily fit into those small pockets of time between feeds, naps, or nappy changes.

Before you start, remember: these stretches should feel relieving, not painful. Move slowly and ease out of the stretch if anything feels sharp or uncomfortable.

1. Neck side bend

The muscles along the sides of your neck can become extremely tense and they work overtime when you’re nursing, bottle-feeding, or cradling your baby for long periods. When these muscles tighten, they can create neck stiffness and a “knotty” feeling along the top of your shoulder.

How to do it:

1. Sit tall with your shoulders relaxed.

2. Gently sit on one hand (the side you are stretching is the side you want to sit on. This helps to relax the shoulder).

3. Then gently tilt your head sideways as if you are trying to rest your ear onto your shoulder. Remember you are trying to move the head away from the hand you are sitting on.

4. If this is enough of a stretch then hold here however, if you would like a deeper stretch then place the opposite hand on top of your head and gently pull your head down a little more towards your shoulder.

5. Hold for 20–30 seconds, breathing slowly.

6. Repeat on the other side.

You should feel a comfortable stretch along the side of your neck and down toward the shoulder.

2. Simple neck rotations

New mums spend a lot of time leaning forward—toward bassinets, toward changing mats, and toward hungry babies. Over time, this can cause the neck and shoulder muscles to tighten, pulling the shoulders inward and placing more strain on the neck.

How to do it:

1. Sit or stand tall with your shoulders relaxed.

2. Gently turn your head towards your right shoulder only turning your head as far as you can comfortably go.

3. Pause for 3-5 seconds and then slowly turn your head towards your left shoulder and repeat.

This simple stretch helps reset the upper body after a long day of feeding or rocking, allowing your neck muscles to work more efficiently.

3. Shoulder rolls

If you’ve ever found yourself staring lovingly (or sleepily!) at your baby during feeds, you’ve probably spent a lot of time with your head tilted forward. This posture places stress on your neck and upper shoulder muscles. This stretch is focussing on opening through the front of the chest in order to relax the muscles of the neck and at the back of the shoulder

How to do it:

1. Sit or stand tall.

2. Slowly roll the shoulders up, back and then down.

3. Hold the shoulders in the down position for 5-10 seconds and repeat 5-10 times.

You should feel a lengthening sensation along the top of your shoulders and into your neck. This stretch is particularly relieving after long feeds or whenever you catch yourself “chin down” over the bassinet.

Adding These Stretches Into Your Day

While each of these stretches is beneficial on its own, they work best when done consistently—ideally one to three times per day. Small changes add up, especially during the early postpartum months when your body is adjusting to new, repetitive demands.

A few gentle reminders:

• Stay hydrated (tight muscles love fluid).

• Try to switch sides while holding or feeding baby.

• Check your posture during feeds—use pillows or supports so you bring the baby to you, not the other way around.

• If your pain is persistent, sharp, or getting worse, a physiotherapist can assess your neck, posture, and feeding setup to offer tailored support.

Final Thoughts

Neck pain may be common for new mums, but it doesn’t have to be your normal. With a few simple stretches and mindful adjustments to daily routines, you can ease tension, improve mobility, and feel more comfortable as you navigate the busy, beautiful early months with your baby.

Check out our helpful video below to see how to complete each of these stretches effectively. If your symptoms aren’t improving or you’d like more personalised advice, reaching out to a physiotherapist can be a helpful next step.