03/16/2026
If your neck hurts during yoga or Pilates, it doesn’t automatically mean something is wrong, and it definitely doesn’t mean you need to stop going to class.
You might notice it during things like:
• roll ups
• planks
• core work
• inversions
• long holds where your head is lifted
Your neck starts getting tight, fatigued, or achy halfway through class.
In both yoga and pilates, it’s common to spend a lot of time lifting your head, holding your neck in certain positions, or supporting it while the rest of your body moves.
And when your neck starts hurting, the first thought is usually:
“Something must be wrong. I should stop”
But a lot of the time, pain isn’t a sign that something is damaged.
It’s a sign that the muscles in your neck and upper back were asked to do more than they’re currently prepared for.
Yoga and pilates require a surprising amount of neck and thoracic endurance — holding your head up, controlling rotation, supporting your spine, and staying stable while the rest of your body moves.
If those muscles fatigue quickly or aren’t used to that demand, your neck is going to let you know.
The first step — knowing how/what to modify in class so we can still load your neck, but not overdo it.
The second step — evaluate & assess for potential weaknesses and add in targeted strengthening
Building strength and endurance in the neck and upper back can help your body tolerate those positions better so you can move, flow, and hold positions without your neck constantly getting irritated.
Here’s a glimpse of a few exercises we use to help people build that capacity and get back to yoga and pilates with less neck pain.
Save this for the next time your neck starts bothering you during class!
