Breastfeeding Ergonomics: Posture & Exercises for Pain & Stiffness
Updated: Sep 24
If you have a newborn, you've probably realized just how much time you spend in one position while breastfeeding, especially in the early days. As a physical therapist and women's health specialist, I want to show you a few simple ways to support your posture and avoid back and neck pain during this time.
Breastfeeding Ergonomics
One of the biggest things to focus on while breastfeeding is bringing your baby up to your breast rather than bringing yourself down to your baby. The easiest way to do this is with a supportive pillow, like the My Brest Friend Nursing Pillow or something similar. By propping up your arm that is holding the baby, your torso can remain more upright, rather than hunched over.
If you're out and about and don't have a pillow available, you can even use your leg for support! For example, if you're feeding on your right side, cross your right ankle over your left knee. Place your baby's head in the crook of your arm and position your elbow near your knee. Your knee can then help support your baby, so you can be in a more comfortable position while feeding. Everyone's body mechanics are a little different, so your elbow may end up in a slightly different position. You can also use the armrest of a chair or couch for additional support, either along with your knee, or instead of it.
And when you can, choose a comfortable chair with good back support. Your body is already doing a lot of work during those early postpartum months, so choose the more comfortable and supportive option whenever you get the chance!
Stretches for Breastfeeding Back Pain
If you're experiencing back pain from breastfeeding, here are some stretches you can do to relieve some of the tension caused by that forward-flexed posture. You can do all of these stretches with baby resting safely nearby.
Open Book Stretch
Either on the floor or in bed, lie on your side with your knees bent at a 90-degree angle. Put your arms out in front of you, then slowly raise your top arm so that it makes a long arc over your torso. You should feel your back twisting gently, as you feel the stretch across your chest muscles.
Doorway Pec Stretch
Standing in a doorway, place your palm on the wall or doorframe, so that your elbow is at shoulder height. Slowly lunge forward, pressing your palm into the wall. You should feel this stretch across your chest and the front of your shoulder, as your shoulder blade pulls back.
Thread the Needle Stretch
Beginning on your hands and knees, lift one hand and slowly reach your arm under the opposite arm, sliding the back of your hand across the floor as your spine gently rotates. You should feel this stretch in your upper back.
Cat-Cow Stretch
Beginning on your hands and knees, round your back upwards like a cat, pressing up into your shoulders and tucking your pelvis. From there, slowly arch your back downwards, feeling your hips rotate forward and shoulder blades retract as you feel a gentle stretch in your low back and abdomen. Alternate between these two poses slowly to mobilize your back. This is a fun one to do with baby lying on the ground, looking up at you!
Why These Stretches?
Having a newborn requires you to carry, hold, and feed your baby often. This can create some increased tension through the front of the chest/shoulder muscles that a lot of us already struggle with due to being on our phones or sitting at a computer for long periods of time. Add on the physical strain that can come with having a newborn and breastfeeding, and this can cause increased discomfort or pain, especially in your upper back. These stretches aim to bring movement back to those areas so you can feel less stiff and sore.
Supporting Your Wellbeing
Small changes in positioning can make a big difference. Supporting your arms, bringing baby to you, and giving your spine opportunities to move throughout the day can help you feel more comfortable. Remember, as important as it is to take care of your baby, try to find little moments to take care of yourself too.
If you're experiencing significant pain, having difficulty carrying your child, or need additional support, reach out to your medical provider for further guidance. A pelvic health physical therapist can also be a great resource for helping you learn comfortable and efficient ways to hold, lift, and carry your baby during those early postpartum months. If you're looking for postpartum care in San Diego, our pelvic health team at Rehab United is happy to help!
This information is for educational purposes only and is not intended to be medical advice. If you're experiencing pain or have concerns about your postpartum recovery, please seek guidance from your healthcare provider.
About the Author: Brynn Frauenhoff, PT, DPT, PHC - Brynn is the Pelvic Health Department Lead at Rehab United of San Diego. Brynn earned her Doctorate of Physical Therapy from Baylor University. She has since taken continuing education courses to hone her knowledge in Pelvic Health, including Herman and Wallace 1 and 2A, Female Chain Reaction, and ICE Pelvic Live. She is also Pelvic Health Certified by Evidence in Motion. With this training, she is able to better understand and treat the pelvic floor in conjunction with the rest of the body.
This Article Was Medically Reviewed by: Madison Hasley, PT, DPT - Madison graduated from the University of Wisconsin-River Falls with a bachelor's degree in Exercise and Sports Science and earned her Doctorate of Physical Therapy from Regis University in Denver, Colorado, in 2025. During her DPT program, she worked with mentors who guided her toward her specialty in Pelvic Health. She is now a Pelvic Health specialist at Rehab United of San Diego, specializing in women's health, including pregnancy and postpartum care.