Pain guide · Neck pain

Neck pain in women: desk work, stress, migraine, pregnancy, the menopause and heart attack signs

Neck pain is more common in women than in men, and most of it has the same causes: the muscles and small joints of the neck, long spells at a desk or looking down, an awkward night, or tension and poor sleep. Some things that bring on neck pain, or come with it, are commoner in women, such as migraine, jaw problems, very flexible joints and fibromyalgia, and life stages add their own, from pregnancy and feeding a baby to the menopause. Exercise is the main treatment, and some of the best trials were in women office workers: neck and shoulder strength training cut their pain.

This guide starts with the warning signs, because a heart attack in a woman can show up as pain in the neck, jaw or upper back with breathlessness or feeling sick, and chest pain isn't always there. Those signs need 999 straight away, or accident and emergency (A&E), as do a sudden, extremely painful headache and a stiff neck with a fever. Then it sorts the causes by life stage, says when to see a general practitioner (GP) or contact the National Health Service's 111 line (NHS 111), and gives a three-stage plan with 3D demos back to your desk, sleep, feeding and training.

3-stage exercise plan When to get help 60 sourcesUpdated 25 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999: chest pain that spreads to your arm, neck or jaw, especially with breathlessness, sweating or feeling sick. It could be a heart attack.
Call 999: a heart attack can cause pain or discomfort in your chest that happens suddenly and doesn't go away; pain that spreads to either arm, your neck, jaw, upper back or stomach; or feeling sick, sweaty, light-headed or short of breath. Women sometimes have the less well-known symptoms rather than chest pain, the British Heart Foundation says.
Get help from NHS 111: pain or tightness in your chest, neck, shoulders, jaw or arms that comes and goes, often brought on by exercise, stress, emotion or cold and easing after a few minutes' rest. It can be angina, a sign of a heart problem.
Call 999 or go to A&E: a headache that came on suddenly and is extremely painful; numbness or weakness in the face or body; a drooping face, or being unable to lift both arms and keep them up; difficulty speaking, swallowing, balancing, walking or remembering; double vision or loss of vision; drowsiness or confusion. A torn neck artery often starts with headache and neck pain, sometimes with dizziness or tingling, so head or neck pain unlike any you have had before needs checking.
Call 999 or go to A&E: a stiff neck and you can't look at bright lights; a very painful headache; a very high or very low temperature, feeling hot or cold to the touch, or shivering; confusion, slurred speech or not making sense; a rash that does not fade when you press a glass on it; or a first seizure (fit). These can be signs of meningitis.
Call 999 or go to A&E: new problems walking, loss of bladder or bowel control, or a sudden loss of coordination, such as difficulty doing up buttons. These can be signs of pressure on the spinal cord.
Call 999 or go to A&E after a neck injury if the person is unresponsive, has severe neck pain or cannot move their head, or fell from a height such as 5 or more stairs. Do not drive yourself. Being 65 or over, a dangerous fall or crash (from more than 1 metre or 5 steps, diving, a high-speed or rollover crash, being thrown from a vehicle, or a bike or horse-riding accident), or tingling in the arms or legs after an injury puts you at high risk of a broken neck: get checked.
Call 999 or go to A&E if breathing suddenly becomes difficult, if pain in your chest or upper back comes on suddenly with breathlessness or a very fast heartbeat, or if someone passes out. These are the NHS's signs of a blood clot in the lungs (a pulmonary embolism) or another serious condition. Don't drive yourself.
Get urgent medical help: you're pregnant or have given birth in the last few weeks and have symptoms of pre-eclampsia, such as pain below the ribs, a severe headache that does not go away with simple painkillers, vision problems such as blurred vision or seeing flashing lights, or sudden swelling of the face, hands or feet. If you're pregnant, call your maternity unit if you have the number; if you've recently given birth or cannot call your maternity unit, call 111.
Ask for an urgent GP appointment or get help from NHS 111: you have a migraine attack and you're pregnant or have just had a baby, it has lasted longer than 72 hours, or aura symptoms last longer than 1 hour at a time.
Same day (your maternity unit, GP or NHS 111): a severe headache after an epidural. It can come from an accidental puncture of the fluid sac around the spine, which can be treated.
Same day (urgent GP appointment or NHS 111): severe neck pain that starts suddenly or gets worse quickly; heaviness or weakness in the arms or legs; pins and needles in an arm along with neck or arm pain; or pain between the shoulder blades.
Same day: clumsiness, numbness, pins and needles or weakness in one or both arms that is getting worse; problems with balance or walking since the neck pain started; or neck pain with a severe headache.
Same day: a headache with jaw pain when eating, a sore, tender scalp, or problems with your vision. In people over 50 especially, this can be giant cell arteritis. If you suddenly can't see from 1 or both eyes, call 999 or go to A&E.
Call 999 or go to A&E: a swelling at the front of your neck and you're finding it hard to breathe, or you have a wheezing noise when you breathe.

See a doctor or physiotherapist if

Neck pain or stiffness that has not eased after a few weeks, or after 8 weeks of looking after it yourself; painkillers are not helping; or you are worried. In many areas you can refer yourself to NHS physiotherapy.
Neck pain with feeling generally unwell, or that started while you were ill with another condition such as rheumatoid arthritis or cancer; or neck pain with blurred vision, ringing in the ears or dizziness.
Severe pain that is constant or disturbs your sleep, a fever or unexplained weight loss, or a history of cancer, inflammatory arthritis, tuberculosis (TB), a weakened immune system, neck surgery or a violent injury. Serious causes are very rare, but these need checking.
See a GP if you have pain and stiffness for more than a week, especially if you're over 50, it's in both shoulders (often the neck and hips too) and the stiffness lasts longer than 45 minutes in the morning. It can be polymyalgia rheumatica.
Pins and needles or a cold arm alongside neck pain, or a new loss of strength or feeling in the arm that you cannot explain (a possible nerve problem).
Tingling, numbness or an ache in the fingers or hand, often worse at night, that is getting worse or not going away, or isn't helped by a wrist splint: see a GP. It is more likely in pregnancy, and it can be carpal tunnel syndrome rather than the neck.
You get headaches several times a week or they're severe, painkillers and relaxation don't help, you have a throbbing pain at the front or on one side of your head, or you feel sick, vomit and find light or noise painful: see a GP. These can be signs of migraine or cluster headache.
See a GP if your migraine attacks are severe, getting worse or lasting longer than usual, come more than once a week, are hard to control, or regularly come before or during your period.
Neck and joint aches around the menopause, with symptoms such as hot flushes, poor sleep, headaches or low mood: contact your GP if you want to know your options.
Joints that keep aching, spraining or popping out, often with tiredness or poor balance: see a GP if you think you have joint hypermobility syndrome. Building muscle strength and fitness is the main treatment.
Pain in many parts of your body that has gone on for a long time, with tiredness, poor sleep or problems concentrating: see a GP if you think it could be fibromyalgia.
A lump in your neck, a hoarse voice that isn't getting better, difficulty swallowing that isn't getting better, or pain in the front of your neck or a feeling of something pressing on it: see a GP.
A painful, tender swelling at the front of your neck with a sore throat or a flu-like illness, sometimes with a racing heart or shakiness: see a GP. It can be an inflamed thyroid, which usually settles but needs checking (our suggestion).
Neck, shoulder or back pain since having a baby that is bothering you: ask a GP or health visitor at any time, or raise it at your 6 to 8 week postnatal check.

Where does it hurt?

Location narrows the likely causes; it does not diagnose.

Stiff at the back or side of the neck, after a desk day or an awkward night

Usually ordinary neck pain from the muscles and small joints, which eases with movement.

Read: Stiff neck and wry neck →Across the top of the shoulders and the base of the neck, tender, worse after long desk or caring days

Usually the neck and shoulder muscles, the problem the strength trials in women treated.

Read: Neck and shoulder pain →Worse looking down at screens

Our tech neck guide covers the set-up and a plan.

Read: Tech neck →A pressing or tight headache on both sides, with a sore neck

Usually a tension headache; you can carry on with your day.

Read: Tension headaches →A one-sided headache brought on by neck movement or holding a position

Possibly a headache from the neck.

Read: Headaches from the neck →

A throbbing headache with feeling sick and sensitivity to light, sometimes starting with a stiff neck or around a period

Usually migraine, twice as common in women. Our migraine exercise page covers exercising with it.

Down one arm, with pins and needles, numbness or weakness

Possibly a trapped nerve in the neck.

Read: Pinched nerve in the neck →Tingling and numbness in the fingers and hand, worse at night, in pregnancy

Possibly carpal tunnel syndrome, which is more likely in pregnancy, rather than the neck.

Read: Carpal tunnel syndrome →When you wake up

Our neck pain from sleeping guide covers pillows and positions.

Read: Neck pain from sleeping →The jaw, ear or temple, worse chewing, clenching or stressed

Often the jaw joint and chewing muscles, about twice as common in women.

Read: Jaw pain (TMJ) →A swelling or tender spot at the front of the neck

Possibly the thyroid: our side of the neck guide covers the glands and the thyroid.

Read: Side neck pain →A stiff, achy neck in mid or later life

Often called neck arthritis (cervical spondylosis).

Read: Neck arthritis →After a car crash, a fall or a blow

Check the injury warning signs first.

Read: Whiplash →Under or between the shoulder blades

Usually the muscles or the neck; with breathlessness, sweating or feeling sick, see the warning signs.

Read: Pain under the shoulder blade →

Aches in the neck and other joints around the menopause, without swelling

Muscle aches and joint pains are recognised menopause symptoms. Our menopause exercise page covers staying strong.

With feeding, lifting or carrying a baby

Feeding and carrying strain: supported positions help, and the plan below rebuilds strength.

Neck, jaw or upper back pain with breathlessness, sweating, feeling sick or chest discomfort

Possibly the heart: see the warning signs at the top of this page.

Understand it

Neck pain is commoner in womenStrong evidence

In 2020, about 2,890 in every 100,000 women and 2,000 in every 100,000 men had neck pain at any one time (122 million women and 82 million men worldwide), and it is commonest in mid to later life. The Global Burden of Disease researchers say the reasons for the difference need exploring; they suggest women's smaller neck bones and muscles may matter after injuries, and that genes may affect how pain is felt.

In office workers, being a woman and having had neck pain before were the only factors with strong evidence for predicting new neck pain (7 cohort studies). Nothing about this suggests women's necks are fragile or need gentler training: the strength trials below were done in women.

Sources 1, 2

Most of it is the neck itself

Ordinary neck pain comes from the muscles and small joints: stiffness, an ache at the back or side, pain at the end of turning or looking up, sometimes spreading to the top of the shoulder or causing a headache. Clicking and grinding are common and not usually serious. The NHS names sleeping in an awkward position, long spells at a desk, a pinched nerve and an injury as the commonest causes, and NHS inform adds muscle strain or tension and anxiety and depression.

An ache across the top of the shoulders and the base of the neck, with tender muscles, often after long desk or caring days, is what the trapezius trials in women treated. Neck arthritis (cervical spondylosis) brings a stiff, achy neck in mid and later life, with headaches that often start at the back of the neck.

Sources 3, 4, 5, 6, 7

Desk work and stress play a part, but it isn't just stressMixed evidence

In office workers, a keyboard close to the body (about 1.5 times the risk), little variety in tasks and feeling tense predicted new neck pain (10 cohort studies). In 1,204 Swedish university students, perceived stress and computer sessions of 4 hours or more without a break each raised the chance of new neck pain by about 1.7 times, and women developed neck pain about 2.5 times as often as men.

Across studies of stress and long-lasting neck and arm pain, stress was linked with about 2.3 times the odds, but the evidence was low quality and the studies varied a lot, and stress didn't predict new neck pain in office workers. Forward head posture was only slightly more common in adults with neck pain, in snapshot studies that can't show which came first.

Sources 8, 9, 10, 2, 11

Headaches, migraine and the jawStrong evidence

Migraine affects about 17.0% of women and 8.6% of men, and tension-type headache 27.1% and 23.4%, a small difference (357 studies). The NHS says women are more likely to get migraine, a stiff neck can be an early sign of an attack, attacks just before or during a period are often longer and more severe, and migraine often gets better after the menopause.

In 797 Danish adults, neck pain in the past year was reported by 76% of people with migraine and 88% with tension-type headache, against 57% without headaches. Jaw joint problems (temporomandibular disorder) were about twice as common in women in 5 population studies; the NHS says the pain around the jaw, ear and temple can be worse when chewing and when stressed.

Periods can play a part through menstrual migraine, and more severe premenstrual symptoms went with more muscle and joint pain in a snapshot study of 257 nursing students, but no study we found shows that periods cause neck pain itself.

Sources 12, 13, 14, 15, 16, 17, 18

Pregnancy and the year after the birthEmerging evidence

In 1,835 pregnant women in Australia, 12.4% reported neck pain, about 1 in 8. Headaches are common early in pregnancy and usually improve, but from 20 weeks a severe headache with vision problems, pain below the ribs or sudden swelling can be pre-eclampsia. Tingling hands in pregnancy can be carpal tunnel syndrome, which is more likely then.

After the birth, feeding, lifting and carrying load the neck. In clinic surveys in Nigeria (310 mothers) and Cameroon (110 mothers), 52% and 35% had neck pain with breastfeeding, mostly during feeds, and in an online survey of 395 mothers in Poland, those who preferred to feed lying down had less intense neck pain. These are snapshots that may not apply elsewhere. A severe headache after an epidural can come from an accidental puncture of the fluid sac around the spine, which can be treated.

Sources 19, 20, 21, 22, 23, 24, 25, 26, 27

The menopause, loose joints, fibromyalgia and other conditions commoner in womenEmerging evidence

The NHS lists muscle aches and joint pains, and headaches and migraines that are worse than usual, among menopause symptoms, and across 16 studies 71% of perimenopausal women reported muscle and joint pain. No study we found looked at the neck alone.

In 555 adults in a US community study, very flexible joints were found in 23.5% of women and 6.8% of men, and neck pain in 24.1% of the women with them against 16.0% without. Fibromyalgia, widespread pain with tiredness and poor sleep, is more common in women and usually starts between 25 and 55, though in studies that avoided referral bias women were 60% or fewer of the cases. From 50, polymyalgia rheumatica (stiff shoulders, neck and hips in the morning) and temporal arteritis are more common in women, and an overactive thyroid, about 10 times more common in women, can swell the front of the neck.

Sources 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38

The heart: the signs women reportStrong evidence

The NHS says heart attack pain is usually in the chest and can spread to the arms, neck or jaw, with breathlessness, sweating or feeling sick. The British Heart Foundation says men and women mostly share the same symptoms, but women sometimes have the less well-known ones rather than chest pain, including pain that spreads to either arm, the neck, jaw, upper back or stomach. After the menopause, women's risk rises.

Across 27 studies of more than a million people, women having a heart attack more often had pain between the shoulder blades (about 2.2 times the odds), in the neck (1.8) and in the jaw (1.75), and more often felt sick or breathless, while chest pain was still the commonest symptom in both (74% of women, 79% of men). In a US registry of 1,143,513 people, 42.0% of women and 30.7% of men had no chest pain. Neck pain that changes as you move your head, with none of these signs, points to the neck itself.

Sources 39, 40, 41, 42, 43

When a scan or test helpsStrong evidence

Neither the NHS nor NHS inform suggests a scan for ordinary neck pain; both advise looking after it yourself, and a GP or physiotherapist if it isn't improving. Scans can mislead: in 1,211 volunteers without neck symptoms, 87.6% had bulging discs on magnetic resonance imaging (MRI), including 78.0% of women in their 20s.

Tests answer specific questions: an electrocardiogram (ECG) and blood tests for a suspected heart attack; blood pressure and urine checks for pre-eclampsia; a blood test for a thyroid problem; blood tests, and sometimes an ultrasound scan or a biopsy of the temple artery, for temporal arteritis; a nerve test when carpal tunnel syndrome isn't clear; and an MRI scan when there are signs of a trapped nerve or pressure on the spinal cord.

Sources 3, 4, 44, 39, 21, 38, 37, 22

How it usually goesStrong evidence

The NHS says most neck pain lasts only a few weeks, and NHS inform expects the biggest change within the first couple of weeks and most problems to improve within 8 weeks. In the trials in women, pain fell over 10 weeks of shoulder strength training and stayed lower after 12 months of neck training. Carpal tunnel syndrome can settle by itself within a few months, particularly in pregnancy; menopause symptoms usually last 7 to 9 years, and joint pain can continue afterwards; migraine often gets better after the menopause. No one can promise a timescale.

Sources 3, 4, 5, 45, 22, 28, 13

What helps, and how strong the evidence is

Strength training helped women with neck painStrong evidence

In 180 women office workers aged 25 to 53 with long-lasting neck pain, 12 months of either hard isometric neck training against an elastic band or lighter endurance training (lifting the head while lying on the back and front), both with dumbbell exercises for the shoulders and arms, cut pain and disability more than advice to stretch and do aerobic exercise; neck strength rose by 69% to 110% in the strength group.

In 48 women with long-lasting trapezius muscle pain in repetitive jobs, 10 weeks of strength training for the painful muscle cut their worst pain by about 79%, while cycling with relaxed shoulders gave only a small, short-lived drop. In 198 office workers, 174 of them women, 2 minutes a day, 5 days a week, of progressive elastic tubing exercise cut neck and shoulder pain by about 1.4 points out of 10 more than health information over 10 weeks, and 12 minutes a day gave a similar drop (1.9 points).

Sources 45, 5, 6

Which exercise: strengthening has the most support; stretching alone may not helpMixed evidence

Across 27 trials of people with long-lasting neck pain, strength training for the neck, shoulder blades and arms had moderate-quality evidence, while stretching alone, general fitness training and breathing exercises may not change pain or function (low quality). Across 40 trials, motor control exercise, yoga, Pilates, tai chi and qigong, and strengthening each did better than no treatment, with no clear winner, on very low-quality evidence. So choose what you'll keep doing, with some strength work in it.

Sources 46, 47

Neck exercises help the neck, not migraineEmerging evidence

In 42 people with migraine, 8 weeks of neck strengthening didn't reduce how often or how badly headaches came, compared with a dummy ultrasound treatment, and didn't reduce neck pain disability either. Treat the neck pain with exercise, and migraine with the treatments the NHS lists, which a GP can discuss.

Sources 48, 13

Breastfeeding positionsEmerging evidence

The 35% to 52% figures for neck pain with breastfeeding come from clinic surveys in Cameroon and Nigeria. In the Cameroonian survey, the football hold and the inverted cradle went with more neck pain, while positions weren't linked in the Nigerian one. The finding that mothers who fed lying down had less intense neck pain comes from one online survey in Poland. These are snapshots that may not apply elsewhere. The NHS says get comfortable before a feed, with pillows or cushions and your shoulders and arms relaxed. The only treatment study of neck pain after the birth we found, a single session of craniosacral therapy, had no comparison group, so it can't show the treatment worked.

Sources 23, 24, 25, 49, 50

Bras: no trialEmerging evidence

We found no trial of bras for neck pain. In a snapshot study of 339 women hospital staff, cup size didn't track shoulder and neck pain across all sizes, but the larger-cup group reported more, so a well-fitting bra with wide straps is a reasonable comfort step (our suggestion), not a proven treatment. In a trial of 82 women with large breasts and long-standing symptoms, breast reduction improved pain and quality of life at 6 months against no operation, though the pain measure wasn't neck-specific: that is a decision with a GP and a surgeon, not a first step.

Sources 51, 52

Fibromyalgia: exercise is the best-supported treatmentStrong evidence

Exercise was the only treatment the European League Against Rheumatism (EULAR) recommended strongly for fibromyalgia, and the NHS says exercise helps reduce the pain. Start with less than you think you can do and build up slowly; our fibromyalgia exercise page has the doses.

Sources 53, 34

How much pain is OK while you exercise?

The 5 out of 10 rule, and the arm-symptom exceptionEmerging evidence

NHS inform's neck exercise advice: rate your pain from 0 to 10. During exercise, 0 to 3 is minimal and 4 to 5 is acceptable; 6 or more is too much. If it goes higher, do fewer repetitions, move more slowly or rest longer between movements.

Exercise should not make your neck worse overall. Soreness from a new exercise should ease quickly, and your neck should be no worse the next morning. Stop any exercise that makes your symptoms worse or causes new pain.

Arm symptoms are the exception. If an exercise sends pain, tingling or numbness further down your arm, or the extra symptoms last more than an hour afterwards, make the movement smaller or leave it out (as our neck pain guide's rule says).

Neck, jaw or upper back pain with breathlessness, sweating, feeling sick or a tight chest isn't a pain-rule question: it is the 999 line. A headache brought on by exercise needs an urgent GP appointment or NHS 111. In later pregnancy, swap moves on your back for sitting ones and stop if you feel unwell or too hot; with very flexible joints, stay in the middle of the range (our suggestions, from the NHS's advice).

Sources 54, 55, 33, 15

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Settle: keep the neck moving, little and often

About weeks 1 to 2, or while it's flared up. Small movements spread through the day without stirring it up, a few minutes a day to ease tension, and walking. With a known trapped nerve, whiplash, migraine or fibromyalgia, that guide's or page's plan comes first.

Neck CARs (controlled articular rotations) demonstrated on the 3D figure

3D demoNeck CARs (controlled articular rotations)Beginner · No equipment

Separate turns, tilts and nods first: as far as is comfortable, hold 2 s and return; 2 or 3 each way at a time, every hour or so, adding 1 or 2 every few days towards about 10 · NHS inform's dose and pacing. Full circles wait until the pain settles, as the move page says

Harder: Rabbit pose (Sasangasana)

Lying chin tuck demonstrated on the 3D figure

3D demoLying chin tuckBeginner · No equipment

5 to 10 gentle holds of up to 10 s, once or twice a day · As in our neck pain guide (editorial). In later pregnancy, do the sitting chin tuck instead, because the NHS advises against lying flat on your back for more than a few minutes

Harder: Chin tuck

Shoulder rolls demonstrated on the 3D figure

3D demoShoulder rollsBeginner · No equipment

10 to 15 slow circles each way, once or twice through · The move page's dose (editorial)

Harder: Shoulder CARs (controlled articular rotations)

Thoracic rotation demonstrated on the 3D figure

3D demoThoracic rotationBeginner · No equipment

6 rotations each side, moving with the breath · The move page's dose

Easier: Side-lying open book · Harder: World's greatest stretch

Slow breathing (6 breaths a minute) demonstrated on the 3D figure

3D demoSlow breathing (6 breaths a minute)Beginner · No equipment

At least 5 minutes a day, counting 1 to 5 in and 1 to 5 out · The move page's dose, the NHS breathing exercise for stress. It eases tension; it isn't a neck treatment (editorial)

Easier: Breath reach · Harder: Crocodile breathing (prone diaphragmatic breathing)

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

10 to 20 min a day at a comfortable pace · As in our neck pain guide (editorial); walking outdoors counts the same

Harder: Treadmill jogging

Move on when: Turning, tilting and nodding feel easier, the pain mostly stays within the rule, and your neck is no worse the next morning (our neck pain guide's check).

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Build: endurance for the neck and the shoulder blades

About weeks 2 to 6: neck work daily, shoulder work 3 days a week. Endurance in the deep neck muscles and strength around the shoulder blades, the kinds of exercise with the best trial evidence. The doses are our neck guides' (editorial) unless a trial is named.

Chin tuck with head lift demonstrated on the 3D figure

3D demoChin tuck with head liftIntermediate · No equipment

3 to 5 holds of 5 s, building to 10 holds of 10 s · As in our neck pain guide (editorial). Head lifts were the endurance exercise in the 12-month trial in 180 women. In later pregnancy, swap for sitting isometric neck holds

Easier: Chin tuck

Isometric neck holds (four-way) demonstrated on the 3D figure

3D demoIsometric neck holds (four-way)Beginner · No equipment

3 to 5 holds of 5 to 10 s in each direction at a light effort, building to 5 holds of 10 s at about half effort · As in our neck pain guide (editorial); the strength group in the same trial pressed against an elastic band. Never push into pain, dizziness or visual symptoms, as the move page says

Easier: Chin tuck · Harder: Chin tuck with head lift

Band lateral raise demonstrated on the 3D figure

3D demoBand lateral raiseBeginner · A band

2 minutes a day, 5 days a week, progressing the band · The daily dose from a trial in 198 office workers, 174 of them women, which used elastic tubing. The trial's abstract doesn't name the exercises, so this one is our neck guides' choice (editorial)

Harder: Dumbbell lateral raise

3D demoBand rowBeginner · A band + An anchor point

3 sets of 10 to 15, stopping 2 to 3 reps short of failure · The move page's dose (editorial)

Harder: Supported single-arm dumbbell row

Prone Y-T-W raises demonstrated on the 3D figure

3D demoProne Y-T-W raisesBeginner · No equipment

5 to 8 of each shape, 2 rounds · As in our neck pain guide (editorial). As a bump grows, use an all-fours move such as the bird dog instead, as the move page says

Easier: Wall angel · Harder: Bent-over reverse fly

Wall angel demonstrated on the 3D figure

3D demoWall angelBeginner · A wall

8 slow slides · As in our neck pain guide (editorial)

Easier: Table slide (seated forward reach) · Harder: Prone Y-T-W raises

Move on when: You can do every set with neck pain at 5 out of 10 or less that has settled by the next morning (our neck pain guide's check).

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Strengthen, and back to everything

From about week 6: 2 or 3 days a week, then twice a week for the long term. Heavier shoulder and upper back strength. The trial in 48 women with trapezius pain used strength training for the painful muscle, but its abstract doesn't name the exercises, so the choice of these dumbbell moves, and their sets and reps, is our neck guides' (editorial). Desk work, sleep, feeding and carrying, and the gym come back by the written steps below.

Dumbbell shrug demonstrated on the 3D figure

3D demoDumbbell shrugBeginner · A dumbbell

2 to 3 sets of 8 to 12, stopping with 2 or 3 reps in reserve, pausing a second at the top · The move page's dose (editorial). Lighten it if it brings on headaches or arm tingling, and get that checked if it persists, as the move page says

Harder: Snatch shrug

Supported single-arm dumbbell row demonstrated on the 3D figure

3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or box

3 sets of 8 to 12 each side · As in our neck pain guide (editorial)

Easier: Incline ring row · Harder: Bent-over barbell row

Bent-over reverse fly demonstrated on the 3D figure

3D demoBent-over reverse flyIntermediate · A dumbbell

3 sets of 10 to 12 · As in our neck pain guide (editorial); a bench for chest support makes the hinge easier, as the move page says

Easier: Prone Y-T-W raises · Harder: Barbell rear-delt row

Dumbbell lateral raise demonstrated on the 3D figure

3D demoDumbbell lateral raiseBeginner · A dumbbell

3 sets of 10 to 12, light · As in our neck pain guide (editorial). Stop just below shoulder height with the thumbs slightly up if it pinches, as the move page says

Easier: Band lateral raise · Harder: Smith machine upright row

Dumbbell upright row demonstrated on the 3D figure

3D demoDumbbell upright rowIntermediate · A dumbbell

3 sets of 10 to 12 · As in our neck pain guide (editorial). Hands at least a foot apart and elbows no higher than the shoulders, and leave it out with shoulder pain, as the move page says

Easier: Dumbbell lateral raise · Harder: Barbell rear-delt row

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryIntermediate · A dumbbell + A kettlebell

3 carries of 20 to 30 m · As in our neck pain guide (editorial). After a caesarean, lift nothing heavier than your baby for about 6 weeks, then build up, as the move page says

Harder: Suitcase carry

Move on when: Our suggestion: screens, sleep, feeding and carrying, and your usual training are back for 2 weeks without a flare. Keep the shoulder strength work going twice a week; the National Institute for Health and Care Excellence (NICE) asks for muscle strength to be part of menopause care.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

The desk, sleep and pain relief (written steps)

Our 3D figure can't show these. Each step names its source or is our suggestion.

1. Move your neck for short periods every hour, and don't stay in one position for too long (NHS inform).
2. Break up long screen sessions: 4 hours or more without a break went with new neck pain in students. Keep the keyboard a little away from your body and vary your tasks, since a keyboard close to the body and little variety both went with new neck pain in office workers (our suggestions from those studies).
3. Sit upright, roll your shoulders back gently and bring your neck back, without holding any one position for long (the NHS). Our tech neck guide has the desk set-up.
4. Sleep with a low, firm pillow, your head at the same height as the rest of your body, on a firm mattress; don't sleep on your front or twist your neck in bed (the NHS).
5. Pain relief: paracetamol or ibuprofen, or ibuprofen gel; a pack of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day, or a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day. Don't wear a neck collar, and don't drive or cycle while you can't move your neck (the NHS).
6. In pregnancy, paracetamol is the first-choice painkiller, for the shortest time, and ibuprofen and codeine are avoided unless a doctor prescribes them (the NHS). For headaches, don't take painkillers on more than 2 days a week, as they can cause more headaches (the NHS).

Sources 4, 3, 9, 8, 20, 13

Stress, feeding and carrying, and bras (written steps)

These come from the NHS and NHS inform, except where a step is our suggestion or names a study.

1. Stress: a few minutes of slow breathing a day, exercise, yoga or massage to relax, better sleep and less caffeine, as the NHS suggests for tension headaches. NHS inform lists anxiety and depression among causes of neck problems, so talk to a GP if they're part of the picture.
2. Feeding: get comfortable before a feed, with pillows or cushions and your shoulders and arms relaxed, and bring the baby to the breast rather than leaning over (the NHS). Feeding lying down with your head supported went with less neck pain in one survey, and changing positions is reasonable (our suggestion).
3. Caring for a baby: sit with your back supported, change nappies on a raised surface, kneel for jobs near the floor, and use a well-fitting sling (the NHS).
4. Bras: a well-fitting bra with wide straps (our suggestion, from one snapshot study; we found no trial).

Sources 4, 15, 49, 27, 25, 23, 51

Medicines, hormone therapy and surgery

Migraine has its own treatments to stop and prevent attacks, which a GP can discuss. For fibromyalgia, medicines are an option for severe pain or poor sleep after education and exercise, with weaker evidence. NICE treats hormone replacement therapy (HRT) as a menopause decision, and in a large trial oestrogen alone only slightly reduced how often women reported joint pain; no trial we found tested it for neck pain. Surgery is for a trapped nerve or pressure on the spinal cord, a specialist decision, and breast reduction for symptomatic large breasts is a decision with a GP and a surgeon.

Sources 13, 53, 29, 56, 52

Positions to swap, and why

Habit or position	Why it matters	Instead
Wearing a soft collar	The NHS and NHS inform say it's better to keep the neck moving.	Separate turns, tilts and nods.Try: Neck CARs (controlled articular rotations)
Hours at a screen without a break	Sessions of 4 hours or more without a break went with new neck pain in students.	A short movement break every hour.Try: Chin tuck
Relying on neck stretches, or pulling your head into them	Stretching alone may not change pain, strength training beat stretching advice in women office workers, and the move page says let the weight of your head do the work, especially with tingling in an arm.	Neck and shoulder strength, with gentle stretches if they feel good.Try: Chin tuck with head lift
Sleeping on your front	The NHS says don't.	On your back or side, with a low, firm pillow.
Heavy shrugs and upright rows while it's flared	The move page says loads climb quickly and shrugging can bring on headaches or arm tingling.	2 minutes a day of band work.Try: Band lateral raise
Long feeds hunched over the baby	Longer feeds went with more back pain, and lying-down feeds with less neck pain, in one survey.	Supported or lying-down feeds.
Lying chin tucks and head lifts flat on your back in later pregnancy	The NHS advises against lying flat on your back for more than a few minutes in later pregnancy.	Sitting chin tucks.Try: Chin tuck
Forcing end-of-range stretches with very flexible joints	The NHS says don't overextend your joints.	Mid-range holds.Try: Isometric neck holds (four-way)
Painkillers for headaches on most days	Taking them on more than 2 days a week can cause more headaches, the NHS says.	A GP about prevention, and a headache diary.
Waiting to see whether neck, jaw or upper back pain with breathlessness, sweating or feeling sick passes	It can be a heart attack, and women more often have these symptoms.	Call 999.

Routines to follow

Neck and shoulder strength routine

Deep neck holds and shoulder-blade strength in under 20 minutes: one of the best-supported kinds of exercise for a stiff, sore neck.

18 minBeginner11 movesA band, An anchor point

Neck and shoulder knots routine: press, stretch, strengthen

Knotted neck and shoulders: a minute of self-pressure, two gentle stretches, then the shoulder-blade strength work that eased neck pain in trials.

15 minBeginner8 movesA foam roller, A band

3-minute desk movement break

A 3-minute standing break to repeat every 30 to 60 minutes at your desk: sit-to-stands, calf raises, marching, an upper-back turn and chin tucks.

3 minBeginner5 movesA bench or box, A wall

Stress relief workout: a 12-minute move, loosen and breathe reset

A 12-minute reset for stressful days: 4 minutes of brisk movement, 3 minutes to loosen your neck, shoulders and back, then 5 minutes of slow breathing.

12 minBeginner10 movesA bench or box, A wall

Breathing exercises to relax

A 6-minute breathing routine: slow breathing, crocodile breathing, alternate nostril breathing, box breathing and 4-7-8 breathing.

6 minBeginner5 movesNo equipment

Pilates for neck pain: a 20-minute head-supported class

A 20-minute Pilates class for neck pain: head-supported core work, upper-back and shoulder-blade strength, gentle neck movement and slow breathing.

20 minBeginner15 movesA wall

Pregnancy strength workout (no lying on your back)

A 30-minute strength workout for any trimester with dumbbells and a band: squats, rows, hinges, presses and side-lying hip work, none on your back.

30 minBeginner14 movesA dumbbell, A bench or box

Postnatal strength workout (from about 6 weeks)

A 25-minute strength workout from about 6 weeks after birth: sit-to-stands, deadlift practice, push-ups, rows, bridges and tummy work, with the knack.

25 minBeginner14 movesA bench or box, A kettlebell

More moves for this area

Questions people ask

Why is neck pain more common in women?

About 2,890 in every 100,000 women have neck pain at any one time, against 2,000 in every 100,000 men, and the researchers say the reasons need more study. Desk work, stress, migraine and jaw problems, which are commoner in women, add to it, but no single cause explains the difference.

Can neck pain be a sign of a heart attack in women?

Yes. Call 999 for chest pain or discomfort that doesn't go away, or pain spreading to your arm, neck, jaw, upper back or stomach, especially with feeling sick, sweaty, light-headed or short of breath; women more often have pain in the neck, jaw or between the shoulder blades, and 42% of women admitted with a heart attack had no chest pain. Neck pain that changes as you move your head, with none of these signs, points to the neck itself.

Is my neck pain caused by stress or anxiety?

It can play a part: stress went with new neck pain in students, and NHS inform lists anxiety and depression among causes. But the evidence is weak, and in office workers stress didn't predict new neck pain, so treat the neck as well as the stress, with exercise, breaks and sleep.

What causes neck pain in older women?

Neck pain is commonest in mid to later life, usually the neck itself or neck arthritis, which brings stiffness and headaches that start at the back of the neck. From 50, stiffness in both shoulders and the neck for more than 45 minutes each morning can be polymyalgia rheumatica, and headaches with jaw pain when eating or a tender scalp can be temporal arteritis: both are more common in women and need a GP.

Can the menopause cause neck pain?

The NHS lists muscle aches and joint pains, and headaches and migraines that are worse than usual, among menopause symptoms, and about 7 in 10 perimenopausal women report aches. No study we found looked at the neck alone; strength work helps neck pain at any age, and NICE asks for muscle strength to be part of menopause care.

Is neck pain normal in pregnancy?

About 1 in 8 pregnant women had it in a large Australian study, and tingling hands can be carpal tunnel syndrome, which is more likely in pregnancy. A severe headache, vision problems, pain below the ribs or sudden swelling needs your maternity unit straight away, as it can be pre-eclampsia.

Why does my neck hurt after giving birth or when I breastfeed?

Feeding, lifting and carrying load the neck, and clinic surveys in Nigeria and Cameroon found a third to a half of breastfeeding mothers had neck pain with feeds. Get comfortable with pillows before a feed, try feeding lying down with your head supported, and change positions. A severe headache after an epidural, or with vision problems or swelling in the weeks after the birth, needs urgent help.

Can periods cause neck pain?

Migraine just before or during a period is common and can start with a stiff neck, and more severe premenstrual symptoms went with more aches in one study. No study we found shows periods cause neck pain itself; see a GP if you regularly get migraine around your period.

Are neck pain and migraine linked?

Yes: 3 in 4 people with migraine had neck pain in the past year, against just over half of people without headaches, and a stiff neck can start an attack. Neck strengthening didn't reduce migraine in a trial, so treat the neck for the neck pain and see a GP about the migraine.

Can a bra cause neck and shoulder pain?

We found no trial of bras for neck pain. In one snapshot study of 339 women, larger cup sizes went with more shoulder and neck pain, so a well-fitting bra with wide straps is a reasonable comfort step, not a proven fix. For long-standing symptoms from large breasts, breast reduction improved pain in a trial, a decision to discuss with a GP.

What exercises help neck pain in women?

Strength and endurance work for the neck and shoulders: in trials in women, neck training for 12 months and shoulder strength training for 10 weeks cut pain, and even 2 minutes a day with a band helped. Start with gentle movement every hour, then build up as in the plan above.

When should I see a doctor about neck pain?

Call 999 for the heart attack signs, a sudden, extremely painful headache, a stiff neck with a fever or rash, or new problems walking or with bladder or bowel control. Get urgent advice for spreading arm weakness or tingling, pain between the shoulder blades, or a severe headache in pregnancy, and see a GP if it isn't easing after a few weeks.

Related exercise guides

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.