Breastfeeding and Posture

Postural changes that occur during pregnancy can make new mothers more susceptible to experiencing back pain. To learn more about these changes, check out  last month’s blog on Pregnancy Related Back Pain & Posture. 

Back pain can be further exacerbated by core weakness, loss of muscle strength, ligamentous laxity from hormonal changes, poor posture, and repetitive tasks, like breastfeeding. So, it’s no surprise that new mothers report increased pain, most commonly in the neck and shoulders, as they spend hours hunched over feeding a newborn. 

However, a little knowledge goes a long way when it comes to preventing chronic neck and back pain. 

Take Home Tips 

Take movement or mobility breaks often

As we like to say in the physical therapy world, “motion is the lotion.” Gentle yoga or light stretching  for all muscle groups will help alleviate postural strain. If you are stressed for time or lack energy, any little bit counts, just standing up and stretching arms overhead can be helpful.  

Use support

Select chairs that offer low back support. If unsupportive furniture is only available, get creative. You don’t have to buy a new couch. Try rolling up a towel or blanket, or gather some throw pillows to create support for your lower and upper back. Make sure to bring the baby to you. Avoid rounding forward to bring the bottle or nipple to the baby. 

Practice core connection

Diaphragmatic breathing and gentle deep core exercises are generally safe to practice during the early phase of postpartum recovery. These types of exercises help build strength and endurance in postural muscles. 

Do what feels best for you and baby

Try out different breastfeeding positions: 

Laid Back Nursing– Mom is either seated or  reclined and  supported comfortably with pillows. Baby is resting on the belly, typically skin-to-skin, with gentle pressure behind the head. Mom and baby are both able to rest in the position. 

The Cradle

Baby is laying on side, and is cradled in the arm of the same side as the breast the mom is feeding from.  This position is common for older babies, 3 months +. We recommend using pillows to support the baby, avoiding any unnecessary rounding of the neck, back, shoulders.

Cross-Cradle Hold

Baby is on a pillow or nursing pillow on the mom’s lap. If nursing on the left side, the baby’s head is cradled in the right hand, by placing the thumb by one ear and the index finger by the other ear to support the baby’s neck. The palm is supporting the baby’s upper back. This position is especially good for newborn babies who are still learning how to latch or for babies who are not feeding well.

Football or Clutch Hold

This is a good position for breastfeeding after a cesarean section since the baby does not lay across your abdomen. Mothers with large breasts and those with flat or inverted nipples may prefer to use this hold, too. It’s another position that offers a better view of your baby’s mouth and your nipples. Baby should be lying on their back next to the mom, with their legs at the mom’s side, supported by pillows to get the baby to breast level. Use the arm on the side your baby is on to support their head, like in the cross cradle hold. Hold your breast with the other hand, and then bring the baby’s face up to meet the breast.

Side Lying Feeding

Mom is on the side with the arm under the head or around the baby or using a small rolled up blanket to keep the baby from rolling away. The baby should be on their side with their mouth near the nipple. Use the other hand to support your lower breast.The mom uses the lower arm to hold the baby in place, and the top arm to position the breast. The mom then slowly lies down after the baby is latched on. An alternate way is for the mom to lay the baby down on their side and then the mom lies down with the elbow propping up the upper body up until comfortable. The mom then pulls the baby closer to the body — or scoots the body closer to the baby until the baby is close enough to latch on. The mom can then position the breast in front of the baby for them to latch. The side-lying position is great when you’re tired and want to nurse while lying down. It’s a very natural choice for nighttime feedings, and it’s also helpful for moms who have had a c-section.

How can Physical Therapy Help? 

Physical therapy can help to decrease body aches and  pains from breastfeeding through manual therapy techniques, postural re-education, and therapeutic exercise. Lymph drainage therapy can also be performed for moms who are having difficulty with breastfeeding due to clogged ducts. Your physical therapist will perform an initial evaluation and develop a plan of care specifically for your needs.

Resources: 

https://www.verywellfamily.com/common-breastfeeding-positions-431648