Upper Extremity & Neck
Postpartum upper extremity and neck pain are common issues many new mothers experience due to the physical demands of caring for a newborn. Here's an overview of the causes, management strategies, and preventive measures for postpartum upper extremity and neck pain.
What Causes Shoulder and Neck Pain?
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Postural Changes: Caring for a newborn often involves prolonged periods of poor posture, such as slumping or hunching over while breastfeeding, bottle-feeding, or holding the baby. This can lead to muscle strain and shoulder pain.
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Hormonal Effects: Hormones, especially relaxin, can loosen ligaments and joints during pregnancy. This can affect the shoulder joints postpartum, potentially leading to instability and pain.
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Repetitive Strain: The repetitive motions involved in baby care, such as lifting, carrying, and rocking the baby, can lead to overuse injuries and strain in the shoulder muscles and tendons.
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Carrying the Baby: Constantly carrying the baby on one side or in awkward positions can lead to muscle imbalances and strain on the shoulder.
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Breastfeeding Position: Poor ergonomics while breastfeeding can cause significant strain on the shoulders, neck, and upper back. This is especially true if the mother is not using proper support for her arms and back during feeding sessions.
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Weakened Muscles: Pregnancy and the postpartum period can lead to weakened core and shoulder muscles, reducing support for the shoulder joints and making them more susceptible to pain and injury.
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Post-Surgical Recovery: For women who have undergone a cesarean section or other surgeries, altered movement patterns during recovery can place additional strain on the shoulders.
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Tension and Stress: The stress and emotional strain of caring for a newborn can lead to muscle tension, particularly in the neck and shoulders.
what can you do?
Improving Posture
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Positioning: Avoid slumped positions or positions that round the shoulders and put a strain on the neck. When holding the baby, try to relax your shoulders back and down to reduce stress
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Postural Exercises: Find POSTURAL EXERCISES handout for exercises
Supportive Aids
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Nursing Pillows: Use nursing support pillows to maintain better ergonomics during breastfeeding
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Sleeping Pillows: Your body pillow was not only meant for pregnancy. Use a body pillow to protect your neck and shoulders.
head & cold therapy
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Heat: For joint pain, muscle aches, and overall body fatigue, use heat therapy 15-20 minutes. Ideally, moist hot pack is preferred.
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Cold Pack: For inflammatory conditions and muscle soreness, use cold pack for approximately 10-15 minutes several times a day.
stretching & strengthening
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Stretching: Regularly stretching to relieve muscle tension and improve flexibility will help with recovery. Follow UPPER EXTREMITY STRETCHES handout
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Strengthening: Engaging in exercises to strengthen the shoulder, posture, and core muscles once cleared by MD is recommended to increase strength to tolerate physical demands of postpartum.
Medications
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Pain Management: Aside from your prescribed medications you are given, over-thecounter pain relievers like acetaminophen or ibuprofen can help manage pain as well. For more severe pain, consult with a healthcare provider for other pain management options. Do not take any medications that you are not cleared to take by your provider as it can have negative side effects on you and your baby.
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Analgesic Agents: Apply an ointment or gel with analgesic properties to the painful sites. Be sure to avoid any incisions or open wounds. For more questions, ask your provider.
Activity Modification
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Support: Over-the-counter pain relievers like acetaminophen or ibuprofen can help manage pain. Consult with your doctor before taking any medications. For more severe pain, consult with a healthcare provider to learn about your options
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Medical interventions: consulting with obstetrician or endocrinologists to monitor hormone levels is recommended. They can prescribe hormone replacement therapy or medications to manage pain symptoms if needed.