Does feeding your baby leave you with an achy neck and stiff back? You’re not alone. Many new moms experience neck and upper back pain from long hours of nursing or bottle-feeding. I remember feeding my babies and feeling significant discomfort in my neck. Of course, the sleepless nights didn’t help either! I taught my husband a few physical therapy tricks to help alleviate the tension, which made a big difference. Between feeding and carrying your little one, it’s no wonder your neck and back feel strained.
By the end of this post, you’ll have actionable tips and exercises to ease your discomfort, so you can enjoy these precious moments with your baby.
Tips for Reducing Neck and Back Pain Postpartum
Support Your Body and Baby
- Use pillows: Position pillows to support yourself and your baby, allowing you to sit upright comfortably without slouching. Bring your baby to you rather than leaning forward to meet them.
- Choose the right chair: Use a chair that supports your posture, ensuring your feet rest flat on the floor. If your feet don’t reach, use a stool.
Change Feeding Positions
- Switch it up: Vary your feeding positions as much as possible. This is especially important for bottle-feeding moms who might otherwise favor one side.
- Try side-lying feeding: Nursing in a side-lying position can reduce the strain on your neck and back by allowing you to rest while feeding.
Mobility Exercises for Recovery
Mobility exercises can help relieve pain and tension. Feeding and carrying your baby often leads to tightness in the upper back, which can strain your neck. A few minutes of focused movement daily can make a big difference.
5 Mobility Exercises to Relieve Neck and Back Pain
- Diaphragmatic Breathing
- Lie on your back in a comfortable position.
- Take a deep breath, expanding your rib cage in all directions, and gently relax your pelvic floor.
- As you exhale, gently contract your pelvic floor, lift it upward, and draw your belly button toward your spine.
- Imagine “zipping up” your core from the pelvic floor to the rib cage.
- Repeat for 5 breaths.
- Angel Wings
- Lie on your back with your hands near your ears.
- Slide your arms overhead, then bring them back down.
- Keep your lower back on the ground and avoid letting your ribs flare forward.
- If the stretch feels too tight, perform the motion one arm at a time.
- Repeat 8 times.
- Cat-Cow
- Start on hands and knees, with hips over knees and shoulders over wrists.
- Round your spine as you tuck your chin to your chest (cat position).
- Arch your back as you lift your head and tailbone (cow position).
- Repeat 10-20 times.
- Thread the Needle
- Begin on hands and knees.
- Reach one arm under your body, twisting gently, and hold for a few seconds if it feels good.
- Return to the starting position and repeat on the other side.
- Focus on stretching your upper back rather than your lower back.
- Repeat 10 times on each side.
- Upper Trap Stretch
- Sit upright with your head aligned with your shoulders and your shoulders stacked over your hips.
- Gently side-bend your neck to bring your ear closer to the same-side shoulder, keeping your head in line with your body.
- Use your hand to gently increase the stretch if desired.
- Hold for 30 seconds and repeat on the opposite side.
Strengthen Your Postpartum Body
Building strength can help prevent long-term pain. Developing a strong core and back will support your posture and reduce strain during daily activities. Check out my free postpartum workout to get pictures and step by step instructions on these exercises and get started on your strengthening journey.
Caring for Your Baby Without the Pain
Caring for your baby is hard work, but small changes and consistent exercises can make a big difference. You deserve to feel good and enjoy this precious season with your little one. Try these tips today to ease the strain and reclaim your comfort.
