Breastfeeding is a beautiful, bonding experience, but it can come with its fair share of physical discomforts. It’s important to note that this pain isn’t limited to breastfeeding mothers—you can experience it when pumping, bottle-feeding, or simply carrying your new bub around all day. Essentially, all these actions are pulling you forwards and putting strain on your body which can lead to pain and inflammation in the muscles and ligaments.
As women’s health physios, we’re here to share practical, evidence-backed tips to help you manage any neck, upper back, and shoulder pain so you can stay comfortable as your body adapts to new postures and movements.
6 Ways to Stay Comfortable and Pain-Free While Breastfeeding
1. Set the scene, comfort is Queen
Make sure your feeding setup is comfortable and supportive—sit all the way back in your chair, keep your feet supported (not hanging), and bring your baby to you rather than leaning forward. Breastfeeding pillows are great for taking pressure off your traps and stopping shoulders from rolling forward to actively work. The goal is to create a setup where your muscles can put in minimal effort.
2. Move that neck
It’s easy to get caught up in non-stop eye gazing with your adorable baby, but holding your neck in one position for too long can lead to discomfort. Remember to regularly move your neck during feeds and throughout the day. Look around the room with gentle side-to-side movements and change positions regularly to help prevent stiffness and pain.
3. Try gentle self-release techniques
A simple trigger ball or tennis ball can work wonders for relieving tension. Gently use these tools to perform self-massage, focusing on tight areas in your shoulders, neck, and upper back. A physio can show you the best techniques to ensure you’re doing it safely and effectively.
4. Shrug it off, don't stretch it out
While it might be tempting to stretch out those tight muscles, shoulder shrugs can be a more effective way to relieve tension without overstretching and causing more strain.
5. Get horizontal
Lying down to feed is a comfortable alternative to sitting up as it reduces the impact of gravity on your posture. Plus side-lying belly-to-belly with your baby feels pretty darn relaxing too!
6. See a physio
If you’re experiencing pain or discomfort, booking an appointment with a women’s health physio can be incredibly beneficial. We can assess your posture, review your feeding positions, and suggest modifications tailored to your body. We offer hands-on treatment to release tight muscles and provide techniques like taping to offload muscle tension right away. You’ll also receive a personalised plan that includes at-home exercises and stretches, using simple tools like therabands, foam rollers, or things you already have around the home, helping you achieve longer-lasting relief. Plus, you can bring your baby along—it’s all part of the service!
Ready to relieve those breastfeeding aches?
As a new mama, it’s easy to put your needs last. But taking care of your physical health is essential, not just for your comfort but for your overall wellbeing. Let’s make life with your little one less pain, more pleasure! Your body will love you for it!
Get a personalised plan to manage pain and improve your overall comfort. Contact our friendly team or book your physio appointment online here.
