When Emma became a first-time mom, she was overjoyed but also overwhelmed by the physical demands of breastfeeding. She found herself hunching over her baby, straining her back, and feeling an increasing amount of discomfort. Emma’s experience is common among new mothers. Back pain during breastfeeding is a frequent complaint, but understanding its causes and learning how to prevent and alleviate it can make a significant difference.
Why is Back Pain While Breastfeeding So Common?
Whether you are a first-time mom or an experienced veteran, you may experience some pain while breastfeeding. Many women experience back pain due to the numerous changes that occur in the body during pregnancy. These changes affect the joints, muscles, and fascia, often leading to discomfort. The added weight from pregnancy also contributes to this issue. However, the most common reason for back pain while breastfeeding is improper positioning. Incorrect biomechanics during breastfeeding can cause musculoskeletal issues in the cervical, scapular, lumbar, and shoulder regions. Teaching mothers to maintain a neutral spine position is crucial for alleviating back pain, reducing musculoskeletal strain, and improving comfort throughout breastfeeding.
Steps to Prevent and Combat Back Pain
There are several positions that a mom can use while breastfeeding, and it’s essential to find the ones that work best for both your body and your baby. Here are some positions and tips to help prevent and combat back pain:
Cradle Position:
This is probably the most common breastfeeding position. Ensure your back is supported and keep your spine neutral.
Side-Lying Position:
This position allows you to rest while feeding your baby, reducing strain on your back. Lie on your side with your baby facing you, ensuring both of you are comfortable.
Reclining Position:
Reclining in a chair about 20 to 30 degrees can alleviate pressure on your back. Use pillows to support your head, neck, and arms.
Breastfeeding in a Sling:
Using a baby sling can allow you to breastfeed while moving around, providing support to your back and freeing up your hands.
Walking While Breastfeeding:
This method can be convenient and relieve back pain, especially when using a sling or wrap to support your baby.
Use a Pillow or Blanket:
Place a pillow or blanket under your baby to lift them to breast height, reducing the need to hunch over.
Daily Exercises to Prevent Back Pain
Incorporating daily flexion exercises into your routine can help keep back pain from recurring. Here are some simple exercises:
Knees to Chest:
Lie on your back with your knees bent and feet on the floor. Bring your left knee to your left shoulder and hold for 15 seconds. Repeat with your right knee. This exercise helps stretch the lower back muscles.
Pelvic Tilt:
Lie on your back with your knees bent and feet on the floor. Flatten the small of your back against the floor without engaging your legs. Hold for 15 seconds and repeat. This exercise strengthens the lower abdominal muscles and improves posture.
Squats:
Perform slow, low squats with light weights. This exercise strengthens the lower body and helps maintain a neutral spine position.
Tools to Reduce Strain and Promote Good Posture
Using household items to support your body while breastfeeding can be very effective. Here are some tools and tips:
Support Pillows:
Using a nursing pillow or wrap-around pillow can help lift your baby to the correct height, reducing the need to lean forward.
Lumbar Rolls:
Place a lumbar roll or a rolled-up towel between your lower back and the chair. This support helps maintain proper posture and alleviates back tension.
Footstools:
Use a footstool to elevate your feet slightly, helping to maintain a more neutral spine position.
Conclusion
Breastfeeding is a beautiful and bonding experience, but it can also be physically demanding. By understanding the common causes of back pain and implementing these tips and techniques, you can make breastfeeding a more comfortable and enjoyable experience for both you and your baby. Remember, maintaining a neutral spine, using supportive tools, and incorporating daily exercises can significantly reduce back pain and improve your overall breastfeeding experience.
