Best Breastfeeding Postures

mother breastfeeding her baby

The average mum spends around 6 months breast feeding their baby, approximately 7-12 times per day, for 20-45 minutes! Not only are you spending most of that time sitting and sleep deprived, your ligaments could still be loose from the pregnancy hormones putting you at more risk of neck and back pain. 

Common musculoskeletal pains for breastfeeding mum’s are lower back, neck, shoulder, forearm and wrist pain.

Here are some tips to improve your spinal function while breastfeeding: 

1. Sit in the right chair

It is important that you find a chair that is comfortable for you but also supportive for your body. 

  • Use a chair with ample arm and back support and is set so your hips and legs are at 90 degrees and your spine is in a neutral position. (If it is too low you will find your knees tucking up. If it is too high your feet may be unable to touch the floor or flex to keep you stable). 

  • Sit at the back of the chair so your lower back is supported by the backrest. 

2. Keep your feet flat on the ground

The best position when feeding is to have your feet flat on the floor. If not, grab a footstool or any solid object to prop your feet up on. This will ensure your hips and legs are at a 90 degree angle which will minimise the stress on your leg muscles and spine. 

3. Bring baby to you

Instead of leaning down to your baby - it is important to bring your baby to you and your nipple. This will prevent unnecessary strain on the neck, arms and shoulders. Find a pillow or buy a breastfeeding pillow that allows the baby to be at nipple level. 

4. Stretch after each feed 

Stretching can help reduce the strain building up in your spine while breastfeeding. 

  • Stand up, clasp your hands behind your back then gently pull your hands back and up while relaxing your neck forward. 

  • Bend your lower spine forward to stretch the lower back as well. 

5. Avoid Brexting!

It is already hard enough to set up everything so that you and your baby have good posture. In order to use your smart phone when breastfeeding you will often need to twist your head and neck, which is not ideal for long periods. Remember the more awkward your position, the less time you should be in that position.

6. Feed evenly on both sides 

Not only is this good for you, but it is very important for your baby to be stimulated on both sides of their body. This aids brain development on both sides and allows them to use their rooting reflex on both sides.