Breastfeeding Posture Got You in a Slump? Here's How to Fix It

Are you a new mom or lactating parent who’s started to feel tight shoulders, a “mommy hump” forming at the back of your neck, or like your posture has completely changed since giving birth?

If that sounds familiar, you’re not alone—and there are some simple, practical strategies to help counteract what we lovingly call the “breastfeeding posture.” Whether you're exclusively breastfeeding or combo-feeding, these tips can help support your comfort and long-term wellness.

🪑 Tips for Better Posture During Breastfeeding

Good positioning while feeding can ease a lot of tension. Try these helpful tips:

✔ Bring Baby to Breast (Not Breast to Baby)

This is the golden rule of nursing posture. Your back and shoulders shouldn’t be rounding forward just to reach your baby. Instead:

• Use a nursing pillow or other props to lift baby to a height that aligns with your breast.

• If you're out and about without a pillow, try crossing one leg into a figure-four position and resting baby on your thigh for added height and support.

✔ Sit in a Supportive Space

Feeding is not just about baby’s comfort—it’s about yours too. Choose a setup with:

• A high-backed chair for spine and neck support

• Armrests to reduce shoulder strain

• Extra pillows as needed for your head, neck, or arms

Your muscles shouldn't be working overtime just to hold the position.

✔ Reposition When Switching Sides

Each side might require different supports, especially if your couch or chair is lopsided. For example:

• Use extra pillows under your left arm if your right arm was supported by an armrest.

• Change seats if needed to get proper positioning on both sides.

Don’t be afraid to shift and reset. Your body will thank you.

🧘‍♀️ Stretches & Exercises After Feeding

Once baby is fed and settled, these gentle movements can help balance out the repetitive postures of feeding:

1. Chin Tucks

This move helps realign your head and reduce neck tension.

• Sit upright and look straight ahead.

• Gently draw your head straight back (without tilting it), like you're trying to make a double chin or stack your ears over your shoulders.

• Hold for 5 seconds, then relax.

• Repeat 5–10 times throughout the day.

2. Traffic Cop Chest Opener

Great for opening your chest and activating your back muscles.

• Lift your arms to shoulder height and bend your elbows to 90 degrees (like a football goalpost).

• Rotate your arms so palms face out—like a traffic cop stopping traffic.

• Feel your shoulder blades squeeze down and back as your chest opens.

• Hold for 5 seconds, repeat 5–10 times.

3. Child’s Pose on a Counter

Perfect for opening up your upper back without needing to get on the floor.

• Stand in front of a table or counter and place both hands flat on the surface.

• Walk your feet backward, hinging at the hips so your torso drops down.

• Let your head fall between your arms, with ears near your biceps.

• Keep your knees soft (don’t lock them).

• You should feel a nice stretch across your back and shoulders.

• Hold for 15–30 seconds and repeat throughout the day.

4. Seated Cat-Cow

Gentle spinal mobility you can do anytime, anywhere.

• Sit tall on your sit bones with feet flat on the ground.

• Interlace your fingers behind your head.

• Inhale and arch your back, opening your chest and looking up.

• Exhale and round your spine forward, tucking your chin and bringing elbows inward.

• Repeat 5–10 times.

These stretches are simple but powerful tools to unwind all that forward flexion from feeding and baby holding. If you read them and can't figure them out, come in and we'll show you!

🩺 How a Pelvic Floor or Peripartum Physical Therapist Can Help

If you’re dealing with breastfeeding posture, upper back pain, or general postpartum discomfort, you don’t have to figure it out alone.

A pelvic floor and peripartum PT can:

• Help with breastfeeding-related tension in the neck, shoulders, and spine

• Improve lifting mechanics for baby care

• Treat pelvic girdle, hip, and back pain

• Support healing after vaginal or C-section delivery

• Address issues like diastasis recti, pelvic organ prolapse, and pain with sex

• Guide you through birth prep and postpartum recovery

Whether you're 6 weeks postpartum or 16 months in, your body deserves support. Want help easing pain and restoring your posture?
Let’s work together to get you feeling your best again. 💛

👉 Call (609) 300 - 3963 to book an appointment with one of our specialists today and let us help you address the root cause of your discomfort with personalized care that fits your postpartum journey.