Postpartum headaches: causes, symptoms, treatments, and simple exercises for relief
Learn about postpartum headaches, their causes, symptoms, and treatments, plus exercises recommended by physical therapists.
Table of Contents
Getting headaches after welcoming a new baby isn’t something anyone wants to deal with, but postpartum headaches are common. A postpartum headache refers to any kind of head pain that occurs during the weeks or months after childbirth. Headaches after giving birth can range from mild tension headaches to more severe headaches.
Postpartum headaches are common. In fact, up to 40% of people experience headaches in the weeks after birth. Fluctuating hormones, disrupted sleep, and physical changes after delivery all play a role. The result can be a headache that disrupts your early days of parenthood.
Postpartum headaches often go away on their own as your body adjusts, but they aren’t something you have to just live with. Many factors can contribute to headaches after giving birth, and there are many effective strategies to manage them — including changing daily habits and doing some targeted neck and shoulder exercises that are shown to provide head pain relief..
Read on to learn about postpartum headaches, their causes, symptoms, and treatments. Plus, get gentle exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Maria C. Fernandez Cuadrado, PT, DPT
Fully Covered Pelvic Care
What are postpartum headaches?
A postpartum headache is any new or different head pain — or pain coupled with neck or shoulder discomfort — that occurs in the days, weeks, or months after giving birth.
“Postpartum headaches can take many forms, and they don’t all look or feel the same. For some people, it’s a dull ache from tension. For others, it might be sharp or even migraine-like,” says Maria Fernandez Cuadrado, PT, DPT, a physical therapist at Hinge Health. “What’s important is tuning into your body to figure out what may be contributing to your headaches.If your headache feels different or seems related to things like dehydration, muscle tension, or stress, those are common triggers that can often be managed with the right strategies,” she says.
Symptoms of postpartum headaches
Postpartum headaches can have a wide range of symptoms. They can be dull, sharp, throbbing, or feel like intense pressure. They can range from mild to severe. Symptoms can vary by headache type but may include:
Dull, squeezing, or throbbing head pain
Pain on one or both sides
Tight, “band-like” sensation
Sudden, severe “thunderclap” pain (peaks within minutes)
Head pain worsened by standing and improved by lying down
Sensitivity to light or sound
Nausea, vomiting
Neck, shoulder, or upper back tension
Visual disturbances (blurring, double vision, flashes)
Dizziness or vertigo
When to see a doctor
Postpartum headaches often improve on their own with simple management or at-home treatment. Sometimes, postpartum headaches can be a sign of other medical issues. See a healthcare provider if your postpartum headache pain is severe, getting worse, causing difficulty with daily activities, or your headache is:
A sudden, severe, or “worst ever” headache
Headache with vision changes, like blurred or double vision
New weakness, numbness, trouble speaking, or drooping of the face or eyelid
Seizure or confusion
High blood pressure (140/90 mmHg or above) with headache
Fever, neck stiffness, or chills with headache
Persistent nausea or vomiting
Low urine output or new stomach pain
Headaches that get worse when standing up, or after an epidural or spinal anesthesia
Headache with neck pain or neck stiffness
Any headache that feels different from your usual pattern
Types of postpartum headaches
After childbirth, you can experience both primary headaches (like tension headaches and migraines) and secondary headaches, which are related to medical conditions, procedures, or physical changes. Here’s more on each type of postpartum headache:
Tension-type headaches are the most common kind of postpartum headache. They usually cause a dull ache on both sides of your head that feels like tightness or pressure, similar to wearing a headband. These headaches are often related to stress, lack of sleep, and changes in levels of the hormone estrogen after childbirth. They commonly come with neck and shoulder tension.
Migraine headaches are another common type of primary headache that often occur during the first month after delivery. Migraine often brings on throbbing pain (often one-sided) and may be associated with light and sound sensitivity, visual changes, nausea, or vomiting. Hormonal shifts, disrupted sleep, and even surges in the hormone oxytocin during breastfeeding can all contribute to postpartum migraine. If you have a personal or family history of migraine, your risk is higher.
Cluster headaches. These are a type of primary headache that causes intense, piercing pain most often around or behind one eye and on one side of the head. These headaches occur in cycles or “clusters,” and may cause eye redness, tearing, nasal congestion, or restlessness during an episode.
Postdural puncture headache (PDPH), or “epidural headache” can happen due to a spinal fluid leak after epidural or spinal block procedures. These secondary headaches are more likely if there was an accidental puncture of the dura —the tough outer layer that surrounds and protects your spinal cord and brain. The pain is usually worse when standing and improves when lying down, and may radiate to the neck or shoulders. Other symptoms may include neck stiffness or dizziness.
Musculoskeletal (secondary) headaches often stem from muscle tension, physical exertion during childbirth, or awkward positions when feeding, lifting, or caring for your newborn. They frequently come with neck, shoulder, or upper back pain. Cervicogenic headaches are a specific type of musculoskeletal headache that result from issues in the neck — such as muscle or ligament strain near the upper neck joints. These headaches often get worse with neck movement or from holding your head in one position for an extended time, such as when feeding a baby or using a computer.
Less common types of secondary headaches include headaches due to pregnancy and postpartum conditions like preeclampsia or eclampsia, which can cause headaches that come with high blood pressure and changes in vision.
Causes of postpartum headaches
Postpartum headaches can develop due to a mix of hormonal changes, disrupted sleep, dehydration, physical stress, medication or procedures, blood pressure issues, and, less commonly, other health conditions. Here’s more about some of the most common causes and contributors:
Hormonal changes. Shifts in levels of estrogen and other hormones after childbirth can trigger both tension headaches and migraine headaches. Migraines are especially sensitive to hormonal changes.
Sleep disruption and fatigue. Newborn care nearly always means interrupted sleep. Sleep deprivation and persistent fatigue can bring on headaches.
Dehydration and nutrition. It’s common to lose a lot of fluids after giving birth, especially if you breastfeed (which can use up to 25 ounces of water a day). Not drinking enough or skipping meals can make headaches more likely.
Physical stress and muscle tension. New positions (such as while feeding and lifting the baby) or general muscle tension can contribute.
Procedure effects. A postdural puncture headache (PDPH) is a specific type of headache that can occur after procedures like an epidural or spinal anesthesia during labor and delivery. This headache occurs when spinal fluid leaks out of the small hole in the membrane surrounding your spinal cord that was made to deliver anesthetic medication. This can cause changes in pressure around your brain and spinal cord. These headaches usually feel worse when sitting or standing and improve when lying down.
Medications. Migraines sometimes flare after use of certain medications.
Elevated blood pressure or health conditions. Preeclampsia, eclampsia, and other conditions can result in headaches.
Other rare or specific causes. Blood clots, issues with blood vessels, problems with the pituitary gland, or injuries.
“Many factors can contribute to headaches after childbirth — think hormonal changes, disrupted sleep, not drinking enough fluids, or just holding your baby in a new position for long stretches,” says Dr. Fernandez Cuadrado. Neck and upper back muscles especially tend to hold a lot of tension when you’re feeding or carrying your baby, she explains.
“Don’t underestimate the power of small daily changes, like sipping water while you nurse or stretching your neck and shoulders when you can,” she adds.
Breastfeeding and headaches: What’s the connection?
Breastfeeding introduces several factors that may affect postpartum headaches, including hormonal changes, dehydration, and nutrition challenges. Here’s more on these connections:
Hormonal changes. Surges of the hormone oxytocin, necessary for milk letdown, may sometimes trigger migraine episodes in those already prone.
Dehydration. You need more fluids when breastfeeding. Experts recommend aiming for 64 to 96 ounces daily. Clear or pale yellow urine generally means you’re hydrated. Dark urine, dry mouth, headaches, feeling tired, or extra thirst are signs you need to drink more water.
Nutrition. Your nutritional needs are higher while breastfeeding. Eating regular balanced meals is important. Skipping meals or having low blood sugar can make headaches more likely.
Posture and muscle tension. Prolonged or awkward postures while feeding can lead to tension in the neck, shoulders, or upper back, which may contribute to headache discomfort.
Most of these factors can also apply to bottle feeding. Hormonal changes occur after childbirth regardless of feeding method, and bottle feeding brings its own set of postural challenges. Spending long periods holding your baby, maintaining feeding positions, and repetitive tasks like washing bottles or loading and unloading the dishwasher can all contribute to muscle tension and increase the likelihood of postpartum headaches.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Treatment for postpartum headaches
Managing postpartum headaches involves a combination of guided movement, lifestyle approaches, and medical support when needed. The best treatment often depends on the specific type of headache you’re experiencing, as different causes may call for different approaches. Here’s more on treatments for postpartum headaches:
Physical therapy and targeted exercises. These approaches can help relieve muscle tension, improve posture, and support flexibility in your neck and upper back — areas that often contribute to postpartum headaches. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. Check with your healthcare provider before starting any new exercise routine after giving birth.
Stay active. Exercise or staying active may be the last thing on your mind when you’re caring for a new baby, but even small amounts of movement can support your physical and mental health — especially if you’re prone to headaches. Gentle activity like stretching, walking, or mobility exercises can boost blood flow, ease muscle tension, and help regulate hormones and stress, all of which play a role in preventing and relieving headaches. “Take things one step at a time,” says Dr. Fernandez Cuadrado. “Smaller chunks of movement add up and are much more realistic when you have a newborn.” Be sure to check with your healthcare provider before starting any new exercise routine after giving birth.
Manage stress. Stress management may feel like a luxury when you’re a busy, sleep-deprived new parent, but even small moments of calm can make a difference for headache relief. Micro moments — like taking deep breaths while feeding your baby, listening to soothing music while doing chores, or pausing for gentle stretches — can help your body reset and reduce headache triggers. Mindfulness practices, breathing techniques, gentle yoga, or meditation can all help decrease headache frequency, even when squeezed into a busy day. Taking brief, regular breaks for relaxation throughout your day can make a difference.
Prioritize rest and improve sleep hygiene. Keeping a regular bedtime and wake time can be unrealistic with a newborn, but napping when you can, limiting screens before bed, and keeping your bedroom cool and comfortable can help reduce headache triggers related to poor sleep.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) are generally considered safe to use for postpartum headache pain relief — including while breastfeeding — but always check with your provider.
Consider prescription medications. Triptans, magnesium sulfate, and other migraine and headache medications can be considered. Discuss your options (and breastfeeding considerations) with your provider.
Monitor medication use. Work with your healthcare provider to track how often you use over-the-counter or prescription headache meds, to avoid medication-overuse headaches and manage side effects from any medications or supplements.
Manage hydration and nutrition. Hydrate throughout the day, especially before, during, and after nursing, if breastfeeding. Eat regular meals and snacks.
Apply cold packs. A cold pack or cool cloth on your forehead or neck can help ease pain during headache episodes.
Adjust body mechanics. Use ergonomic strategies during feeding, lifting, or carrying your baby to reduce strain on your neck, shoulders, and back.
Postdural puncture headache treatment
A postdural puncture headache (PDPH) can develop after receiving an epidural or spinal anesthesia, when spinal fluid leaks from the site where the anesthesia was administered. This change in fluid pressure can trigger a headache that typically gets worse when upright and improves when lying down.
Mild cases often get better with rest, hydration, and sometimes moderate caffeine (up to 200mg per day if you’re breastfeeding). If symptoms persist, your provider may recommend an epidural blood patch — a procedure where a small amount of your own blood is injected near the spinal area to seal the leak and relieve symptoms. If you have a severe or lingering headache after an epidural or spinal procedure, contact your healthcare provider for assessment and care.
Physical therapy for postpartum headaches
Physical therapy can be a key treatment for postpartum headaches related to muscle tension, focusing on safe movement, targeted exercises, and stretches to help ease headache pain. The goal is to strengthen muscles that support your neck and upper back, improve flexibility, and reduce tension that can trigger or worsen headaches.
A physical therapist (PT) can assess your movement patterns to customize a strengthening and stretching program that’s right for you. They can also suggest ways to modify your everyday activities to minimize symptoms and empower you with tools and tips to help reduce pain. Recommendations may also include relaxation techniques, mindful breathing, or ergonomic tips for newborn care.
You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.
“Physical therapy can be a game changer for managing postpartum headaches related to musculoskeletal issues,” says Dr. Fernandez Cuadrado. But headaches aside, it can also be a good idea to check in with a pelvic floor physical therapist after having a baby. They can help you recover more smoothly and address concerns like leakage, diastasis, or prolapse, so you can return to your normal activities with confidence, Dr. Fernandez Cuadrado explains. “And if something doesn’t feel quite right, reach out to your provider, whether it’s six weeks, six months, or longer after delivery.”
Prevention tips for postpartum headache relief
While not all headaches can be prevented, focusing on regular movement, staying well-hydrated and nourished, getting rest, managing stress, avoiding common triggers, and practicing good feeding and carrying posture can all help lower your risk and reduce how often or how intensely postpartum headaches occur. Consider these prevention strategies:
Support neck and back health with movement. Regular gentle stretches and targeted exercises (see below) can help prevent muscle tension linked to headaches.
Keep well-hydrated and nourished. Drink fluids throughout the day and aim for regular, balanced meals and snacks to prevent dehydration and low blood sugar.
Prioritize sleep where possible. While good sleep isn’t always realistic with a newborn, try to rest when you can. Short naps, soothing bedtime routines, and leaning on support from others can help.
Manage stress mindfully. Practicing relaxation techniques like guided breathing, meditation, or yoga daily can support your nervous system and help prevent headaches.
Avoid known triggers. Try not to overdo caffeine and avoid skipping meals (common headache triggers).
Be aware of feeding and carrying positions. Use pillows, arm supports, or nursing cushions to help you stay comfortable. Bring your baby up to your chest (instead of hunching forward), switch sides or positions often, and pause to reset your posture to help prevent headaches linked to muscle strain.
Exercises for postpartum headaches
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- Seated trap stretch
- Seated cat cow
- Seated levator stretch
- Chin tucks
- Scapular clocks
- Open book rotations
- Diaphragmatic breathing
- Doorway stretch
A routine of gentle, targeted exercises can help manage postpartum headaches by reducing muscle tension, strengthening muscles that support posture, and supporting relaxation. Head tilts and the seated trap stretch ease tightness in your neck and upper back, while seated levator stretches further relieve stiffness that can lead to headaches. Seated cat cow and open book rotations increase upper and mid-back mobility, helping to counteract the rounded posture common during baby care. Chin tucks and scapular clocks strengthen and mobilize the neck and shoulder area, reducing strain from holding or feeding your baby. Doorway stretches open the chest and shoulders, making it easier to maintain good posture, and diaphragmatic breathing calms the nervous system and lowers stress, both of which are key for reducing headache intensity and frequency. (Check with your healthcare provider before starting any new exercise routine after giving birth.)
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
PT tip: Give yourself grace
It’s completely normal to feel more stressed during the postpartum period, and that stress can sometimes make headaches worse. “Be kind to yourself if things feel overwhelming and remember that postpartum recovery is a journey,” says Dr. Fernandez Cuadrado. “Taking even a few moments for relaxation, gentle movement, or deep breathing each day can truly help your body and mind — and can help you both manage and prevent headaches.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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