Posture tips for the breastfeeding mama

We know that breastfeeding is time-consuming, but did you know that its estimated that a woman spends 1800 hours per year breastfeeding? That’s just shy of a full-time job! Since we spend so much time nursing, it’s important that we take care of ourselves in the process. You deserve to feel good while nursing your baby. Posture, positioning and exercise can all make a big impact in how you feel long term.

Since so much time is spent nursing throughout the day, make sure to be mindful of your posture! Maintaining good posture with holding techniques, positions and seating choice can make a big difference in how you feel! It can also be very beneficial to work on the mobility and strength of your neck, upper back and shoulders to improve the resilency of your body and allow you to nurse your baby pain-free. Here are a few tips from a PT perspective to help you feel good while nursing! 

1. Keep baby close to you. Snuggle in and position your baby belly to belly with no space in between you and your baby.

2. Use a nursing pillow or regular pillows under baby and under your arms to help keep baby well supported. You can also try using a pillow behind your back to help with posture or any low back pain you may have.

3. Sit somewhere with good back support like a couch, dining chair or in bed against a headboard so you don’t have to be hunched over. If you’re on a soft surface such as a couch and really feel yourself slouching backward, try using a pillow behind you back to help minimize back pain.

4. Don’t be *constantly* looking down at your baby. Once you have a good latch established, change your neck position up. Look to the other side and play with their toes, do some gentle neck stretches like side bends or rolls. I know it’s hard to take your eyes off your beautiful baby but give your neck a break! If you do need to look down for an extended period of time, try adding in a little chin tuck first to avoid any strain.

5. Use different positions like reclined or side lying nursing. These will take the pressure off your neck and back and allow you to rest your body more. Find a comfortable spot like your bed or the couch and give these a try! I personally love reclined nursing in the early postpartum days and sidelying nursing is a tried and true favorite of mine, especially at night!

6. Try some neck and upper back mobility and strengthening exercises. A doorway pec stretch, thoracic extension over a foam roller ( this smooth foam roller or this more advanced one are both great options), upper trap and levator scap stretches, open books and cat/cow are great mobility exercises and can be done before or during a nursing session. Chin tucks, scapula retractions, rows and band pull aparts are great strenghtening exercises to improve posture and reduce pain. Need resistance bands for at-home exercise? Try these!

Breastfeeding can be difficult at times, but it is worth it, mama! Make sure you take the time to set yourself up for success before each nursing session so you’re not in pain after! Reach out for support when you need it. Lactation consultants can be super helpful in establishing a good latch, providing guidance on positioning, timing of feeds and are able to do weighted feeds (weighing baby before and after a feeding) to determine how many ounces your baby is getting, if weight gain is a concern or stressor for you/baby. Surround yourself with other like-minded mamas who will nurse right alongside you and support you through this wonderful journey!.

You got this!

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