Nursing a newborn is a beautiful bonding experience however it can come with its own set of physical challenges. One common issue is neck and shoulder pain often caused by poor posture, prolonged feeding sessions or muscle strain from holding the baby in one position for an extended period.
As women’s health physiotherapists, we can assist with managing any neck, back or shoulder pain to support you while nursing your bub.
Here are some helpful times that you can use at home to stay comfortable and pain free with breastfeeding.
Mind your posture: one of the main causes of neck, back or shoulder pain when breastfeeding is poor posture. Sitting or standing with your shoulders rounded or your neck craned can strain the muscles in these areas. Keep your back aligned, your shoulders open and your chin slightly tucked to avoid unnecessary strain.
Use supportive pillows: A good breastfeeding pillow can elevate your baby to the correct height, reducing the need to hunch or bend forward.
Take frequent breaks: prolonged feeding sessions, especially if you are sitting in one position for a long time can worsen neck and shoulder pain. Try to take breaks when you are feeding or you can opt to lay down as you feed as an alternative.
Stretch and Strengthen: Incorporating gentle stretches and strengthening exercises into your routine can help relieve tension and build the muscle strength needed to support your posture during breastfeeding. Simple stretches, such as shoulder rolls, neck tilts, and upper back stretches, can alleviate tightness in the neck and shoulders. Strengthening exercises like shoulder blade squeezes or upper back exercises can improve posture, making it easier to maintain a neutral spine while nursing.
Self release using a trigger point ball: You can self release any muscles that are causing tension by using a trigger point ball or tennis ball. Perform self massage using the ball on your neck, shoulders and back. A physiotherapist can show you how to correct this safely and effectively.
If neck, back, or shoulder pain persists despite these efforts, a physiotherapist can be an invaluable resource for relief.
At Female Focus our physiotherapists can assess your posture, provide education about breastfeeding positions, utilise manual therapy and provide an individualised exercise program to target your needs. With the right support, you will be able to enjoy feeding without the added burden of physical discomfort, ensuring a more comfortable and fulfilling experience for both you and your baby.
By Stephanie
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