Managing Upper Back Pain While Breastfeeding: Tips for Moms

Breastfeeding is a beautiful and bonding experience for both you and your baby, but it can take a physical toll on your body—particularly your upper back. Many new moms experience tightness, soreness, and pain in their shoulders, neck, and upper back from hours spent holding their little one in the same position. Thankfully, there are ways to alleviate and even prevent this discomfort so that you can focus on the joy of feeding your baby.

Here are 5 practical tips to manage upper back pain while breastfeeding:

1. Check Your Posture

One of the most common causes of upper back pain during breastfeeding is poor posture. Hunching over your baby, rounding your shoulders, and leaning forward for long periods can strain the muscles in your upper back and neck.

Tip: Sit in a comfortable chair with good back support, and try to bring the baby to your breast rather than leaning forward. Keep your shoulders relaxed, your back straight, and your head in line with your spine. Use pillows, such as a breastfeeding pillow, to support your baby and take the pressure off your arms and shoulders.

2. Take Frequent Breaks

Holding your baby in the same position for extended periods can lead to muscle fatigue. Over time, this can cause pain and tension in your upper back.

Tip: If possible, switch sides frequently while breastfeeding to distribute the load between both arms. After feeding, take a few minutes to stretch and reset your posture. Small breaks can help prevent muscle fatigue and keep your upper back from becoming too tense.

3. Incorporate Gentle Stretches

Stretching can help relieve tightness in the upper back and shoulders that may develop during breastfeeding. Adding simple stretches to your daily routine can make a big difference in how your muscles feel.

Try these stretches:

Chest Opener Stretch: Clasp your hands behind your back and gently lift your arms, opening your chest. This stretch counteracts the hunched posture that often occurs while feeding.
Wall Angels: While standing with your back against a wall, bring your arms up in a W position so the backs your forearms are resting on the wall. Slowly move your arms up and out in a V position, and return back to your W position.
Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for a few seconds, then switch sides to relieve tension in your neck and shoulders.

4. Strengthen Your Core and Upper Back Muscles

Strong core and back muscles can provide better support for your posture, making it easier to sit in a good position while breastfeeding. Over time, stronger muscles will help you maintain proper alignment and reduce strain. Ensure you are cleared for exercise before beginning a strengthening routine!

Tip: Incorporate light strength exercises into your routine to target the muscles of your upper back, shoulders, and core. Exercises such as wall angels, seated rows, and bird-dogs are great for building strength without putting too much pressure on your body. Postpartum moms can begin with gentle exercises and gradually increase intensity as their body heals.

5. Use Heat or Cold Therapy for Relief

If your upper back pain persists, using heat or cold therapy can help reduce muscle tension and discomfort. Heat can help relax tight muscles, while cold can help reduce inflammation.

Tip: Apply a heating pad to your upper back for 15-20 minutes after breastfeeding to ease tight muscles. If your back feels inflamed or swollen, try using an ice pack for 10-15 minutes to calm the area.

When to Seek Professional Help

If your upper back pain continues or worsens, it might be time to seek help from a healthcare professional. A physical therapist can assess your posture, strength, and any underlying issues that may be contributing to your discomfort. They can also provide targeted exercises and treatments to help relieve your pain and prevent it from returning.

Final Thoughts Upper back pain during breastfeeding is common, but it doesn’t have to be something you just “deal with.” By adjusting your posture, incorporating gentle stretches and strength exercises, and taking regular breaks, you can reduce pain and enjoy this special time with your baby.

If you’re struggling with ongoing discomfort, our team at ReNew Me Physical Therapy and Wellness is here to help. We specialize in pregnancy and postpartum care, offering personalized treatment plans to address upper back pain, core strengthening, and overall wellness. Don’t let pain overshadow this precious time—schedule an appointment today and get back to feeling your best.

Need Help?