If you're reading this, chances are you're experiencing some not-so-fun aches and pains in your upper body. First off, I want you to know that you're not alone. The postpartum period brings about significant changes in your body, and it's totally normal to feel some discomfort.

Let's talk about why you might be feeling this way and how yoga can help. The best part? You can do most of these exercises while bonding with your new baby!

Pregnancy: Why Shoulder Pain, Upper Back Pain, and Neck Pain Occurs

During pregnancy, your body goes through some major transformations. Your growing uterus shifts your center of gravity, and hormonal changes loosen your joints. Add in the extra weight of pregnancy, and it's no wonder your upper back muscles and shoulder blades are feeling the strain! Most of us tend to push the hips forward a bit, round the shoulders forward, and lurrrrccchhhh the head and neck forward, too.

Early Postpartum Period: Why Shoulder Pain, Upper Back Pain, and Neck Pain Occurs

Pregnancy and childbirth bring about incredible changes in your body. Your organs shifted, your abdominal muscles stretched, and now everything is slowly returning to its pre-pregnancy state. This process takes time, and it's normal to experience some discomfort along the way.

The core muscles also require attention during postpartum recovery. Pregnancy stretches the abdominal muscles to accommodate the growing uterus, and these muscles need time and proper care to regain strength. This temporary weakness can contribute to poor posture, exacerbating neck, shoulder, and upper back pain. Consider incorporating gentle core exercises into your routine, starting with basic breathing exercises that engage the deep abdominal muscles. As you feel stronger, you can progress to more challenging exercises, always being mindful of your body's signals and stopping if you experience pain or discomfort.

Did you know that EVERYONE has to retrain their body to stand up straight after pregnancy? You've gotten so used to carrying around a heavy load in your belly, and your posture has adjusted accordingly--but now it's time to remind ourselves how to stand up in "good posture." And until that happens, you'll likely experience a lot of the same pain you felt during pregnancy in your shoulders, upper back, and neck.

And of course now that your little one has arrived, you're spending a lot of time looking down at that adorable baby's head, feeding them, and probably not getting enough sleep. This combo can lead to tight muscles in your neck, shoulders, and upper back. Ouch!

Simple stretches for Neck / Shoulder / Back Pain

But don't worry–simple mindfulness practices and yoga stretches can be a game-changer for postpartum neck pain, shoulder pain, and upper back pain. Let's dive into some simple exercises that can provide pain relief and help you feel more like yourself again.

1. Neck Rolls

Start by sitting comfortably, maybe even while feeding your baby. Slowly drop your chin to your chest and roll your head to the right, then back, then to the left, and forward again. Repeat this 5-10 times, breathing deeply. This helps release tension in your neck muscles and can be a lifesaver for a stiff neck.

2. Shoulder Shrugs

While sitting or standing, lift your shoulders up towards your ears, hold for a second, then let them drop completely. Repeat this 10-15 times. It's a great way to release shoulder tension, especially if you're dealing with constant headaches from upper body strain.

3. Cat/Cow Pose

This one's great for your entire spine, from your neck down to your lower back and even pelvic floor muscles. Start on your hands and knees (maybe with baby lying underneath you for some fun face-to-face time!). As you inhale, arch your back and look up. As you exhale, round your spine and tuck your chin to your chest. Repeat this 10-15 times, moving with your breath.

4. Thread the Needle

Starting in a tabletop position, slide your right hand between your left hand and left knee, lowering your right shoulder to the ground. Hold for a few breaths, then switch sides. This is fantastic for releasing tension in your thoracic spine and shoulder blades.

5. Child's Pose

Kneel on the floor, open your knees wide, sit back on your heels, then fold forward, stretching your arms out in front of you. This gentle stretch can help relieve tension in your upper back muscles and shoulders. Hold for as long as feels good.

Day-to-Day Reminders

Start to pay attention to what your shoulders are doing throughout the day. Don't let them creep up toward your ears! So often we as women carry our stress in our neck and shoulders. Try to breathe deeply and invite your body to relax.

Are you standing with an invisible string pulling up the crown of your head? (If not, start doing that!!)

Factors that Contribute to Neck Pain

Now, let's talk about some other factors that might be contributing to your discomfort:

Feeding Posture

Whether you're breastfeeding or bottle-feeding, you're likely spending a lot of time in one position. The repeated posture of looking down at the baby's head can strain neck muscles, and holding the arms in a fixed position for extended periods can lead to shoulder tension. To mitigate this, try to bring the baby to breast height rather than hunching over. Use supportive pillows for your arms and the baby, and remember to switch sides regularly. If you're experiencing persistent discomfort, consider consulting a lactation specialist who can ensure your feeding position is ergonomic and comfortable for both you and your baby.

Lack of Sleep

I know, I know–easier said than done! But not getting enough sleep can increase muscle tension and pain sensitivity. Try to rest when baby rests, even if it's just for short periods.

Hormonal Changes

The early postpartum period brings about a sharp drop in certain hormones, which can lead to headaches and general discomfort. This should level out over time, but in the meantime, be gentle with yourself. No, you're not crazy or a terrible person, and no it's not all in your head.

Dehydration

Make sure you're drinking plenty of water, especially if you're lactating. Dehydration can contribute to tension-type headaches and muscle fatigue.

Final Reminders

Remember, taking care of yourself isn't selfish–it's necessary. Your physical and mental well-being directly impacts your ability to care for your new baby. Stress and anxiety can manifest as physical tension, often concentrating in the neck and shoulders. For immediate relief, you might consider over-the-counter medications (after checking with your healthcare provider, of course). A warm compress on your neck and shoulders can also work wonders. Practicing the simple yoga techniques I've shared here can work wonders. Yoga isn't just about physical activity; it's a way to connect with your body, breathe deeply, and find moments of calm in the beautiful chaos of new motherhood.

Those first several weeks postpartum can be especially challenging. Your body has been through a lot, whether you had a vaginal delivery or a C-section. Be patient with yourself and listen to your body. If you're experiencing severe pain that won't go away with occasional over the counter pain medications or simple stretches, it's important to seek guidance from your healthcare provider or a physical therapist specializing in women's health and pelvic health.

As you navigate the postpartum period, remember that seeking help is not just acceptable, but often necessary. Whether it's arranging for childcare to allow time for self-care activities like a muscle-soothing bath, or asking your partner for assistance with household tasks or gentle massage, taking care of your physical and mental well-being is crucial.

Your body has undergone significant changes and is capable of remarkable recovery. Treat it with patience and care, nourish it with appropriate movement, and don't hesitate to seek professional help when needed. Your health and well-being are integral to your ability to care for your new baby and navigate this transformative period of life.

As you move through these poses and your postpartum journey, remember that every mom's experience is unique. What works for one might not work for another, and that's okay! The important thing is that you're taking steps to care for yourself.

Lastly, remember that healing is not linear. You might feel great one day and struggle the next. That's completely normal! Be patient with yourself, celebrate the small victories, and know that you're doing an amazing job.