Breastfeeding Posture

Step 1:

During the newborn phase that baby can spend a lot of time at the boob! Here are some tips for proper posture so your back and body don’t get sore! Having the correct positioning will help you avoid common aches and pains that are associated with nursing (neck pain, mid back pain and tension headaches).

Ideal Set Up

• Feet flat on floor

• Put your butt all the way back on the chair or couch

• Keep your shoulders down and relaxed

• Baby to breast and not vice versa- to achieve this you may need a towel or pillow under your nursing pillow.

• We know your baby is the cutest thing in the world, but do not stare at that cutie all the time! When you consider the amount of time each day that you are nursing, spending THAT much time with fully flexed neck is WAY too much. Try to alternate with keeping your head neutral or even looking up to take some pressure on the discs in your neck.

• To truly get rid of the postpartum ache you need strong muscles! You have to have strong back, shoulder and neck. The postpartum guide and end of the pregnancy guide “trains” the muscles you need to mama. Everyone who is a mom can attest to how physical this job really is!

Step 2:

To achieve proper posture, it is important to emphasize bringing your baby to your breast instead of your breast to your baby. This helps keep your posture proper and helps you two to keep a good latch. It is important to make sure the baby is completely supported, so that your breast tissue is not being pulled on and you are not straining your upper back. Also focus on not crunching your own neck the entire time you are breastfeeding (we know, it’s so hard to not constantly stare down), hunch over or get yourself into an awkward feeding position.

A large part of continual pain is weakness of your back extensors and scapular muscles, so if you were not active during pregnancy the Postpartum guide will help as you get stronger.

Step 3

Try to make sure the areas you most commonly breastfeed are set up for success. You are starting to know what you need for this process but think:

• water

• snacks

• burp clothes

• phone/charger/TV remotes

• nipple cream'/nipple shields (take care of those nipples!!)

Step 4

At Expecting and Empowered, we consider a breastfeeding support pillow to be a must for new mamas! Krystle’s favorite is My Brest Friend. This will help you and your new babe stay in a healthy position. I like this one because it can attach with a clip behind your back so you can move around while feeding if needed.

Place your support pillow under the babe. If your baby is still not high enough to be properly aligned with your breast, we can’t stress enough how helpful it can be to place another pillow or towel under the breastfeeding pillow. If you are taller, have a longer torso, or perky boobs you will likely need extra support under the breastfeeding pillow.

Your baby is only going to get heavier, so now is the time to work on your upper back strength and mid-back mobility. In addition to the Postpartum guide, check out our post on Morning Mobility Ideas for some ideas to get you started.