Mom Wrist, Neck Pain, and Teaching: Why Listening to Your Body Matters

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After my last pregnancy, I started feeling this horrible pain in my right arm, especially in my hand. It was a dull spasm that sometimes turned into throbbing pain, making it really hard to write on the board during my brick-and-mortar teaching. Some days, it felt almost impossible to get through lessons. I didn’t even realise at the time, but I had developed “mom wrist”—basically a form of tendinitis I had never heard of until I was living it.

A teacher I really admire noticed how much I was struggling and immediately gave me her physiotherapist’s number. She basically made me call right away — and I’m so glad she did. That physiotherapist changed everything. She didn’t just treat my wrist; she helped my whole body recover.

Looking back, I had already experienced random back spasms and weird pains in my foot—mostly on my right side, which makes sense since I naturally use it more. But the wrist and hand pain really knocked my confidence for a while. Thankfully, with treatment, things started improving.

When I moved to online teaching, a new issue popped up: neck pain. Sitting at a desk all day and staring at a screen made it worse. Once again, my physio gave me some simple exercises and stretches that made a huge difference — lifesavers for any online teacher.

One of my favorite discoveries in my recovery has been dry needling (or acupuncture). I was a little nervous at first, but the relief it brought to my hand, arm, and neck was incredible. If I feel that familiar tightness creeping back, a few sessions make me feel like a whole new person. She even does it for my sinuses, which helps with pressure and breathing.

While I was going through this, I tried a few exercises I found online to help with the spasms. I can’t find the exact video I used, but this YouTube video is pretty close. I also love that it includes beginner-friendly Pilates, which is great for strengthening your core — especially important if you’re sitting for long periods.

Here are some key exercises that helped me:

  • Tennis ball roll: Use a tennis ball to roll along your forearm and wrist to target tight spots or spasms.

  • Chin tuck with opposite arm & leg raises: Lie on the floor, keep your chin tucked to your neck, and lift opposite arm and leg — great for core and back stability.

  • Beginner Pilates moves: Focus on gentle core strengthening to support your posture while sitting.

  • Neck and shoulder stretches: Regular stretches while at your desk to release tension from long periods of sitting.

If you’re a teacher with aches and pains, don’t ignore it—here are 3 quick things you can try right now:

  1. See a physiotherapist for an assessment and tailored exercises.

  2. Do these gentle stretches, Pilates, or ball exercises to target tight spots.

  3. Move regularly and take short breaks from screens or standing to reset your posture.

Taking care of your body makes a huge difference in your energy, confidence, and ability to teach. You deserve to feel good while you’re teaching — you’re not alone.

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