Tips for Breastfeeding Back Pain

Why Breastfeeding Causes Back Pain

During breastfeeding, new mothers often hunch over to get a better latch, hold the baby in an awkward position, or forget to support their arms and spine. Combine this with postpartum muscle weakness, and it’s no wonder back pain is common. According to a 2021 study in BMC Pregnancy and Childbirth, up to 57% of breastfeeding mothers experience back or neck discomfort during the first three months postpartum. Dr. Rachel Bond, a women’s health specialist at Northwell Health, explains: “New moms are in a constant forward-flexed position. Without core engagement and proper support, pain can escalate quickly.”

Positioning Is Everything

To protect your back, focus on ergonomic breastfeeding positions. Use a firm chair with back and arm support—rockers or soft couches may encourage slouching. Elevate the baby with nursing pillows or folded blankets so you don’t need to lean forward. The football hold and side-lying position are often recommended for relieving pressure on the upper back and shoulders. Dr. Cheryl Zauderer, author of Maternity and Newborn Clinical Guides, notes: “If you’re in pain, it’s a sign your position needs to change—don’t ignore that signal.”

Strengthen and Stretch Your Way to Relief

Postpartum recovery includes rebuilding your core and postural muscles, which help stabilize your spine. After your provider clears you for movement (typically at 6–8 weeks), start with gentle core exercises, yoga, or postpartum physical therapy. Incorporating daily stretches for the chest, shoulders, and lower back can also counteract the “hunched” breastfeeding posture. A study published in the Journal of Women’s Health Physical Therapy (2019) found that targeted posture training significantly reduced pain levels in breastfeeding mothers after four weeks.

Support Tools and Practical Aids

In addition to good posture, use tools designed to reduce strain. These include adjustable nursing pillows, high-back chairs, wearable baby wraps (for upright feeding), and lumbar cushions. Heat packs, gentle massage, and topical magnesium cream can ease existing discomfort. For nighttime feedings, consider side-lying nursing in bed with proper support pillows to reduce tension on your back and neck. Hydration and anti-inflammatory nutrition—rich in omega-3s, leafy greens, and vitamin D—can also support musculoskeletal recovery.

When to Seek Professional Help

Persistent or worsening pain may signal underlying issues like nerve impingement, poor pelvic alignment, or muscular imbalances. In these cases, a postpartum physical therapist, chiropractor, or osteopath specializing in maternal health can offer targeted relief. Dr. Samantha Spencer, a New York–based pelvic health PT, says: “Too many women suffer silently. Early intervention—especially in the fourth trimester—can make a world of difference in pain management and breastfeeding success.”

📚 Sources

1. BMC Pregnancy and Childbirth. (2021). Prevalence and risk factors for musculoskeletal pain in breastfeeding women. https://bmcpregnancychildbirth.biomedcentral.com

2. Journal of Women’s Health Physical Therapy. (2019). Postural education and pain reduction in breastfeeding mothers. https://journals.lww.com/jwhpt

3. Zauderer, C. (2020). Clinical Guide to Postpartum Nursing Care. Springer Publishing.

4. Northwell Health Women’s Center. (2022). Interview with Dr. Rachel Bond.

5. Spencer, S. (2023). Pelvic PT and Postural Alignment in Breastfeeding Women. https://www.pelvicptnewyork.com

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