Feeding Postures for New Moms
Did you know babies are fed about 8 times per day in the first 3 months of life? That is a lot of time in one place with a baby!
Typically, mothers choose a certain position for feeding based on comfort for the baby and the convenience factor; sitting is the most common position. Aches and pains are common with breastfeeding mothers based on the demanding schedule of feeding, lack of sleep, and faulty posture during feeds. Poor posture is associated with neck and back pain, strain to shoulders, nipple pain, exhaustion, increased stress, and general discomfort throughout feedings.
Proper posture in a sitting position while feeding a baby is very important to reduce aches and pains.
Key things to remember with breastfeeding posture:
Keep spine as neutral as possible
Keep wrists in neutral position if supporting baby
ALWAYS bring infant to breast instead of bending forward
Avoid prolonged positions of head and neck
Don’t want to sit down to feed?
A great alternative position to sitting is side lying. This is a great position for mothers following cesarean birth, those who have tailbone pain, are fatigued, or during night feedings. Simply lie on your side facing the infant in a lying position facing you to help latch to the lower breast.
A great way to know what works best for you and baby is to work with a lactation consultant and a physical therapist trained in obstetrics. Certain positions may work better for you physically and others may be more comfortable for your baby while eating.
Do you have a favorite place to breastfeed?
If not, your back and shoulders might appreciate a good set up to feed your baby.
Stool: Add a stool under your feet to bring your knees up higher to give more support to the baby and bring towards your breast.
Vertical Pillow: Add a long pillow or rolled up towel along your spine for more upright posture and keep shoulders back and relaxed.
Horizontal Pillow: Add a small pillow at your lower back around your belt line area to push your pelvis slightly forward to avoid slouching. (Works really well if you tend to sit in a softer chair with less support in the seat cushion.)
Adjustable Pillow: Purchase an adjustable nursing pillow to help bring the baby to breast that is easy to switch depending on the side you are feeding from.
Not all nursing pillows are created equal. All or none could work for you. Any number of pillows or supports can replace a nursing pillow; they are just convenient and easy to grab when you are ready to feed.
Setting up a feeding station
Water: Hydration is important for all mothers, breastfeeding or not. It helps energy levels and bodily functions.
Keep it close for when you are stuck in one place for a while.
(tip: have a cup with a straw and lid so it is easy to drink and won't spill as easily.)
Snacks: Keep foods on hand that are high in good fats and carbohydrates for energy.
This may include bars, nuts, trail mix, or anything that is quick and easy for calories at any time of day.
Feeding Support: Keep pillows and a step stool nearby to modify your position based on how you are feeling.
Want to learn more about postpartum and recovery from birth? - Sign up for the postpartum recovery webinar workshop
References
Snyder K, et al. “No one told me about this part”: what breastfeeding women want and need to support their physical health. J Women’s Health Phys Ther. 2021; 45(2): 51-56.
Snyder K, et al. Perceptions of physical activity while breastfeeding using the self-determination theory. J Women’s Health Phys Ther. 2019; 43(4):180-187.
Mbada CE, et al. Is baby-friendly breastfeeding mother-friendly? J Women’s Health Phys Ther. 2013; 37(1): 19-28.
Edie R, et al. Barriers to exercise in postpartum women: a mixed-methods systematic review. J Women’s Health Phys Ther. 2021; 45(2): 83-92.
Snyder K, et al. Healthy eating and physical activity among breastfeeding women: the role of misinformation. BMC pregnancy and Childbirth. 2020; 20(470).
APTA Pelvic Health Academy CAPP-OB coursework. 2021
