7 Ways To Help With Back Pain From Breastfeeding
If you're a breastfeeding mom, chances are you've experienced some neck and back pain.
This is SUCH a common issue, but there are definitely ways to deal with it.
In this post Doctor of Physical Therapy, JayDee Vykoukal, will discuss the reasons why breastfeeding can cause back pain, and how to prevent it.
She’ll also give you some tips on how to sit with a better posture, plus bonus exercises and stretches that can help!
(this post may contain affiliate links)
How to Deal with Back Pain from Breastfeeding
By: JayDee Vykoukal, Doctor of Physical Therapy
Breastfeeding and Back Pain
When I became a mom 4 years ago, no one warned me of the pain that came with breastfeeding.
First, the sore nipples.
Then, the sore arms, neck, and back from holding a baby to my boob (what felt like all day- and night- long).
Even now, as a seasoned mom and physical therapist with my second baby- I write this with an exceedingly stiff neck because I fell asleep sitting up in bed last night while nursing my daughter for the third time.
My point is that pain is pretty much inevitable at some point when we are putting our little human's needs ahead of ours.
So what can we do? Let's dive in!
The most common issues while breastfeeding include:
Neck pain
Back pain (mid-back or even low back)
Shoulder pain
Arm pain (elbow, wrist)
In general, a bunch of sore muscles and joints!
Why Am I So Sore While Breastfeeding?
There are a few reasons that you might be experiencing pain while breastfeeding.
First of all, it's important to understand the posture you're in when you nurse.
When you sit or recline to breastfeed, your baby should be at roughly nipple height. This typically means that you will either use your arms to lift your baby up or round the upper back forward to get the baby's mouth at the right level.
Over time, this posture can lead to neck and back pain due to some major imbalances. Ouch!
Posture is definitely the biggest culprit when it comes to neck and back pain from breastfeeding (and pumping for that matter!).
Plus, it can quickly be exacerbated with the increased growth and weight of your breasts (especially if you already have larger breasts).
And it can lead to a nasty back and forth cycle with other issues like these:
Muscle knots (also known as trigger points) in overused muscles. This makes the muscle feel hard, tender, and hard to use efficiently. In the neck, this can also lead to headaches.
Generally stiff muscles from chronically over-tensing your body. When nursing, you may find it impossible to relax your body. This limits blood flow and makes you hurt!
Tissue adjustments. If you spend a lot of time in awkward positions, your connective tissue starts to adapt (it's why it can feel impossible to move at first after sitting in one position for too long). If you spend hours of your day slouched over your baby, your body starts to complain after a while.
Ultimately, imbalances start to occur that lead to some pain signals from affected tissues. Some areas of the body are over-stretched and underutilized - like the mid-back. And other areas are over-tensed and overutilized - like the chest and neck.
How to Reduce Your Back Pain from Breastfeeding
So, what can you do to ease your pain?
Since you’ll be breastfeeding for many hours and probably for an extended amount of time, it's best to find some ways to get some pain relief!
Here are a 7 Ways To Help With Back Pain While Breastfeeding THAY MAY PROVIDE SOME RELIEF:
Don't have a nursing pillow? Just use pillows. To prop up your baby, use a pillow (or two) instead of relying on your arms. This will help take the strain off of your neck and shoulders. Look for solid pillows that will get the baby to that perfect breast height.
Think about your posture and try to sit up tall. As often as possible (in the middle of the night it can feel impossible sometimes!), sit in a chair that offers good lumbar support and keeps your neck and shoulders from slouching forward. Plus, choose breastfeeding positions that work best for your body and baby. This will help take the strain off of your entire spine and keep your muscles in balance.
Use a nursing pillow - seriously. A nursing pillow can help support your baby and take some of the weight off of your arms. This can be a lifesaver, especially if you are a notorious sloucher. However, the popular boppy pillow is very soft and won't offer a ton of support. Try finding a stiffer option or supplement your pillow with a rolled towel or blanket, especially on the side your baby is feeding.
(THIS nursing pillow is the stiffest on the market and can help!)
Practice self-care. Tension can also be generated from the anxiety of having to constantly care for your baby. Don't forget to ask for help, go get a massage, take that bubble bath- whatever gives you a chance to reset and be the best mama you can be without pain.
Support those milk makers. The extra weight of your breasts can take a toll on your upper spine, so experiment with support that helps your body feel less strained. Honestly, this will vary from person to person depending on sensitivity too (for example, for my first three months of breastfeeding it was super uncomfortable to wear a sports bra!).
PRO-TIP from Milkology: We LOOOVE the laid back breastfeeding position. It helps you relax and lean back while breastfeeding so there’s absolutely no strain on your back.
Make sure to exercise and stretch your entire body every day.
Why Exercise?
Regular and consistent movement will keep your blood moving to tight muscles, relieve stress, and help you feel better balance. If you are newly postpartum, make sure you've been cleared by your doctor to exercise and tune closely into your body.
Try these simple exercises that focus on spine health:
For stretches, hold them for 30+ seconds for 2-3 sets. For strengthening and movement, shoot for 10-15 repetitions for 2-3 sets as needed. Keep the movements comfortable and as pain-free as possible, never forcing anything.
Upper body exercises TO HELP WITH BACK PAIN FROM BREASTFEEDING
Shoulder shrugs and circles: Lift your shoulders up to your ears, then release them down. Next, roll them forward and backward in full circles.
Neck side bends: Tilt your head to the right, then to the left. You can use your hand to help guide your head if you need more of a stretch.
Chin Tucks: Tuck your chin down toward your chest, then release it back to neutral.
Pec Stretch: Clasp your hands behind your back and straighten your arms. Gently pull your hands toward your body until you feel a stretch in your chest.
Prone Superman: Lie on your stomach with your arms and legs extended. Raise your head, chest, and legs off the ground as high as you can. Hold for a few seconds, then slowly lower back down. If you have access to weights, bands, or a rower machine- you can also mix it up with rows as well.
Lower body exercises TO HELP WITH BACK PAIN WHILE BREASTFEEDING
Knee-to-chest: Lie on your back and bring your right knee into your chest. Gently pull with your hands until you feel a stretch in your low back. Repeat on the left side.
Hip bridge: Lie on your back with feet flat on the ground and knees bent. Drive through your heels to lift your hips and lower back off of the ground, then squeeze your glutes at the top.
Seated spinal twist: Sit on the ground with both legs extended straight in front of you. Cross your right leg over your left, keeping your right foot on the ground. Place your left hand on the ground behind you and twist your torso to the right, looking over your right shoulder. Use your right hand to help guide you. Hold for a few deep breaths before switching sides.
Pelvic tilts: Lie on your back with feet flat on the ground and knees bent. Tilt your hips back so that your low back flattens against the ground by tightening your lower abs, then return to the starting position.
When These Tips Aren't Enough
If you can't seem to get any relief, it's time to work with your medical team.
Let your OB know at your 6-week follow-up what's going on, talk to your breastfeeding counselor about better breastfeeding positions, and/or schedule an appointment with a physical therapist.
I know having a breastfeeding baby can make it feel impossible to make appointments, which makes scheduling an appointment with a virtual physical therapist an excellent way to get some quick and sustainable relief. In fact, if you're experiencing pain from breastfeeding, don't wait it out to see if it gets better. It's best to schedule an appointment as soon as possible before you're completely miserable!
Don't Let Back Pain Affect Your Breastfeeding Journey!
While breastfeeding is an amazing bonding experience for you and your baby, it doesn't come without its challenges- like pain in your neck, shoulders, and back. By following the tips above, you can hopefully find some relief and get back to enjoying this special time.
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JayDee Vykoukal, virtual Doctor of Physical Therapy and owner of Mom Blog Life.