How to Fix Neck and Back Pain While Breastfeeding

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During pregnancy, many women experience back pain from their shifting center of gravity and growing bellies. Studies show that over 80% of women have back pain during pregnancy and that most of the pain dissipates postpartum. Most of the pain is in the lumbar spine and pelvic girdle. 

But, many women experience neck and back pain postpartum while they are breastfeeding. Studies show that many of the issues with pain during breastfeeding is due to the way women sit or stand while feeding their babies. The pain also exacerbates as children get older and heavier. Fortunately, there are several ways to ease the discomfort that occurs while breastfeeding. 

Many postpartum women say their chiropractor helps to relieve neck pain. Studies show that chiropractors can provide back and neck pain relief caused by postural issues. They use several techniques to provide relief:

• Joint manipulation

• Joint mobilization

• Soft tissue massage

• Exercise rehabilitation

• Activity modification

Chiropractors will use these techniques to help breastfeeding mothers find relief from back pain and neck pain. 

This post was written by Dr. Brent Wells. Please see his author profile at the bottom of the page to learn more about him!

Causes of Back and Neck Pain

Women who breastfeed often sit while breastfeeding.

Regardless of the position, women tend to look down at their babies while they feed them, which causes the back to hunch and the neck to strain.

As the first begin to breastfeed, women need to look down to see that their babies are positioned properly so they can latch. But, as women and babies get more experience, looking down might only be needed at the beginnings of meals. 

Women often sit in chairs that do not provide support.

Soft chairs like sofas might seem comfortable, but they do not provide the support that breastfeeding mothers need.

Rockers might seem ideal, but not if women slouch or have a chair that is too big or too small. It is important that women sit in firm chairs that fit them. The chair needs to be comfortable, especially considering the amount of time that babies feed. 

Dehydration is another reason why women experience back and neck pain.

Breastfeeding women need to eat enough food and drink enough water to support their milk production. The gelatinous discs that cushion the vertebrae need water to stay bouncing and supportive.

Breastfeeding women need to drink enough water to keep their bodies hydrated to avoid problems with back pain. 

Back pain can also come from sitting for too long.

New mothers are often incredibly tired, so they fail to take care of themselves.

Rather than finding time to exercise, they use their spare time to rest. Studies show that a sedentary lifestyle leads to back pain.

So, new mothers are more likely to have back pain because they are tired and do not exercise. 

How To Fix Neck and Back Pain

If women are experiencing back and neck pain due to postural issues while breastfeeding, there are ways to stop the pain. Studies show that breastfeeding is the best way to feed babies, and it helps new mothers, too. So, women should look for other ways to treat their pain rather than stopping breastfeeding. 

See Your Chiropractor

Women can make regular appointments to see their chiropractor for back and neck adjustments.

Their chiropractors can help them find a better way to sit and feed their babies. They can also provide advice on simple exercises they can do at home to help reduce back and neck pain. 

Feed In Comfortable Positions

Women romanticize the idea of breastfeeding in a rocking chair while cradling their babies. After all, they just gave birth to their precious little bundles of joy, so who wouldn’t?

Unfortunately, for many women, this position is the most uncomfortable and inaccessible position.

Women’s breasts become large and sometimes engorged with milk, and small babies can be overwhelmed with a large breast looming above them. Sitting in a chair and leaning over a newborn forces women to use their back muscles to stay upright.

Instead, they should feed in a comfortable position and try using some of these breastfeeding hacks to help! 

For example, many new mothers find that they are most comfortable laying down on either side and feeding their babies. This takes the pressure off of their back and lets mom and baby relax while feeding. It’s a win-win for them both!

If you prefer to sit while feeding, use breastfeeding pillows to lift the baby to your breast rather than using your arms to do it.

Women also find the “football” hold to be comfortable, too. In the football position, moms hold their babies like they would a football, with the baby’s legs under the arm of the breast they are feeding on, rather than extending across the mother’s body. Use a pillow on your side to support the baby in the football hold. 

You can also find relief by changing positions at each feeding. Alternate between laying down and sitting. You can also use a baby carrier (ring sling carriers work best for this method) so you can feed your baby while standing. 

Get A Supportive Chair

The best chairs for breastfeeding mothers are ones that have supportive bottoms and backs.

They should also have armrests on both sides, and room for mom to put pillows on her sides or front.

Another nice feature is having an ottoman or footrest that lets them get their legs and feet up off of the floor. Having a rocking mechanism is definitely nice, but not necessary. 

Find Time to Exercise

You might be tired, but it is good for you and your baby if you can find time to exercise occasionally.

Maybe you take your baby for a walk each day, or you take time to stretch your back & body.

Of course, new mothers need to sleep, so the best exercises during the earlier days tend to be those you can do with your baby. Ask your health care provider for a list of recommended exercises, especially when you are still considered early postpartum. 

Stay Hydrated

Your breastfeeding baby relies on the food you eat and the water you drink.

Avoid drinking too many caffeinated beverages, as those can dehydrate you.

Get into the habit of drinking water each time you feed your baby. Keep bottles of water near your breastfeeding chair, and you’ll always be hydrated. 

I hope these tips can help you feel less stiff and painful so you can breastfeed your babies pain-free!

What helped you deal with neck and back pain while breastfeeding?

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