5 Tips for Improving Breastfeeding Back Pain
When it comes to breastfeeding, I think many of us have heard about milk coming in, engorged breasts, sore nipples, or even a baby who wants to be attached 24/7 at times! But something I think we often DON’T hear or know about is the back pain that can come with it…and it can be intense! This blog post is going to be quick and dirty by cutting right to the chase and giving you practical tips for combating and improving this back pain that often happens throughout your breastfeeding journey.
To stretch or not to stretch?
Sometimes our natural instinct when we feel a painful spot pop up is to try to stretch it, but when it comes to breastfeeding back pain, this isn’t always the best or most productive approach!
If you think about the position you tend to get into while breastfeeding, the dominant position is more of a slouched position - shoulders forward, rounded back and head forward, tilted to whichever side you’re nursing from. So now when you consider the back muscles, you can see that most of those muscles are in a stretched position when placed into that typical nursing position. This is exactly why trying to stretch those muscles may not make anything better as they are already overly stretched out from the repetitive and prolonged position they tend to be in for many hours throughout the day!
So, what can we do instead?
If stretching isn’t necessarily the answer, then what is? Making a few postural adjustments and combining that with gentle mobility and targeted strengthening exercises can actually do wonders! Let’s get into what exactly those things are.
5 Tips for Combating and Improving Breastfeeding Back Pain
Use Support - Whether it be a Boppy, My Breastfriend Pillow, a normal pillow, or anything that will safely and comfortably prop your baby up, make sure to use support so that you can allow your upper body to relax while holding the weight of your baby.
Optimal Nursing Position - I’m all about the freedom to be able to nurse anywhere when we need to and at any time, but when you can and you have the option, make sure to choose a chair or sitting place that allows you to sit upright.
Mixing Up the Positions - Oftentimes, pain can pop up from repetitive motions or positions. If you are always nursing in the exact same position, try different breastfeeding positions. A few options to consider: sidelying, football hold or reclined.
Relax and Breathe - Once your baby has latched and you’ve settled into a nursing position, take a moment to take a deep breath and allow your shoulders to relax and move down away from your ears.
Mobility and Exercises - Here are 5 movements and exercises you can try:
Thoracic rotation - The upper back often is the most pulled forward, the lower back can also have an excessive amount of either flexion or extension depending on your preference, but the mid-back (thoracic spine) often just gets caught in this “stuck” position. Which is why we need to emphasize mobility through this part of the spine in particular.
Scap squeezes - Remember that rounded back I talked about up above? This exercise helps to draw those shoulder blades back together by strengthening the muscles that often get stretched out with nursing.
Thoracic cat cow - Regaining flexion/extension mobility through the middle of your spine (thoracic) is crucial for reducing pain. And again, this is the part of the spine that gets in that “stuck” position, so working on flexion, extension and rotation are all going to be beneficial.
Rows - Whether you’re doing single arm or bilateral rows, make sure to breathe, engage your core and focus on keeping your shoulders down and away from your ears while pulling your shoulder blades together! This is going to strengthen those muscles that often get so stretched out with that slouched nursing position.
3-way child’s pose - Aside from child’s pose just feeling really good, performing it in all three directions is a great mobility exercise to reduce stiffness and pain caused from breastfeeding.
All of this and MORE can be found in Mind Body Core!
If the back pain you’ve been experiencing has progressed into an ongoing and lingering issue, Mind Body Core is here for you and with multiple options to choose from to get started!
If upper back pain is the main issue for you, then for just $45 you can get started on this 4-week program that is meticulously crafted for those grappling with upper back pain, offering a blend of targeted exercises and educational resources. Over the span of four weeks, you will be introduced to three specialized workouts weekly, each consisting of 3-4 exercises designed to strengthen and alleviate tension in the upper back. Recognizing the importance of correct posture in preventing and managing upper back pain, you will also see examples of good posture and tips on carrying baby and nursing baby. These visual aids, complemented by detailed written content, will guide you in maintaining optimal postures during daily activities, fostering long-term back health.
If the low back/SI has also been impacted, this is another $45 option that you can include and is also a 4-week program where each week you will find a set of exercises that are to be performed 4x/week. Alongside the practical exercises, the program provides written educational content on the anatomy of the low back and SI, as well as insights into pain management. To ensure correct form and maximize benefits, you will see detailed photos accompanied by written descriptions on good form and posture. As an added bonus, the program includes an "SI mobility flow" for enhanced mobility, available for use at any time.
And lastly, if you’re looking for a fully comprehensive, postpartum rehabilitation program that literally covers it all, then the full Mind Body Core - Postpartum Program is the best option for you! Not only does it include a full 12-week program of progressive exercises, mobility and education, it also has a whole section of extras from the professionals to make sure you’re covered in ALL areas postpartum with information and education on breastfeeding, nutrition, mental health guidance, baby wearing, baby milestones, helpful products for pelvic health and postpartum and BONUS intermediate and advanced core programs! You can check out all the details by clicking the button below to learn more.